Exercises to lose belly fat

The stomach often becomes a problem area, but don't worry: it is quite possible to tighten the figure in a short time! We share a set of effective exercises to remove belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in the thighs or cheeks. We will tell you what exercises are used to get rid of belly fat, but first we suggest you find out how fat appears in the abdominal area.

Why Belly Fat Occurs: Find Out Before Abdominal Workout

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat belly. However, you've probably seen slim girls who clearly don't suffer from obesity, but still have a bulging belly. And the most annoying thing is that diets and exercises to lose waist weight do not always help these girls.

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The latter variety is among the internal organs and can seriously harm health - this has been proven by scientists. Belly fat in particular has a negative effect on the spine, liver, and causes hormonal disorders. The appearance of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, you are most likely facing this problem, so before doing exercises for women to remove the stomach and sides, you should consult a doctor.

Several factors influence the appearance of belly fat. And it's not just overeating and a sedentary lifestyle. An important role is played by lack of sleep and stress, which cause the adrenal glands to actively produce cortisol. And if you eat chocolate or drink alcohol instead of abdominal exercises, the belly will grow even faster.

Abdominal growth is also influenced by other hormones - testosterone, growth hormone, androgens, thyroid hormones. It would be good to visit an endocrinologist, to be examined and to normalize the level of hormones. But don't expect this to magically make your belly disappear and give you six-pack abs: you still can't do without abdominal exercises.

Why is it so hard to get rid of belly fat?

"Excess visceral fat is very dangerous and at the same time very difficult to remove. This is due to its complex composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes in the body, so it takes longer to remove it than subcutaneous deposits. To get rid of belly fat, it may not be enough to exercise at home - you will also need to follow a dietand lifestyle changes.

First of all, you should examine and normalize the level of hormones - otherwise all your efforts will be in vain. After that, prepare for a long fight: belly fat doesn't give up easily, but if you're persistent enough, you can get rid of it over time. Here it is important not to stop what you started halfway, even if the results are not yet there: continue to monitor your diet (it is effective to avoid simple carbohydrates, the diet should contain a lot of protein and fiber), move actively for at least half an hour. an hour a day and do the most effective exercises to lose belly and side fat. Over time, even the most stubborn fat deposits will give way.

It is much easier to get rid of subcutaneous fat. This makes your stomach look flabby and you can squeeze it. By doing exercises for women, you can get rid of that belly in just a few weeks.

Rules for performing exercises to remove belly fat

In order to lose weight from a flabby belly, you need to strengthen your muscles and reduce their volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results from exercise. A combination of cardio and strength training is the key to a comprehensive reduction in the abdominal area. Start your workout with cardio and then move on to strength training. Below we discuss which exercises are successful in getting rid of belly fat.

Abdominal training is generally accepted as the most effective way to lose belly fat. This is not entirely true. Excessive strength training with weights will make your abs bigger and look squarer, but will have no effect on your fat. Therefore, be sure to combine strength training with cardio, avoid weights and do not forget about your diet.

The main rules for effective abdominal exercises are as follows:

• a combination of cardio and strength training;
• proper nutrition during training;
• to train at an average pace without weights;
• correct performance technique;
• systematic exercise;
• regular classes at least 3-5 times a week.

A set of effective exercises to lose weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio. The most accessible cardio is running, cycling, long walking and swimming. At home, the usual sports jumper perfectly withstands this type of load. It is the cheapest and most compact cardio machine for exercising at home.

Jumping rope for 10-15 minutes every day is a great workout alongside waist-reducing exercises. Before starting classes, you should do a ten-minute warm-up to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times for each side.

Warm up before home exercises that burn belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward and in a circle.
• Lean forward and sideways to keep your body active. Bends warm up the oblique muscles of the abdomen and back, forming a clear silhouette of the waist.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After the warm-up, immediately move on to the abdominal fat loss workout.

Jump rope to lose belly fat

The most effective cardio exercises for the abdomen and general body tone. Try doing it at an accelerated pace to burn more calories. After jumping, you can start strength training to get rid of belly fat.

1. Stand up straight, keep your body straight.
2. Jump straight above the rope, rotating only your arms, without spreading your arms too far out to the sides.
3. Keep your legs together.
4. Lower onto your toes, trying not to touch your heels to the floor.

At a pace of 80-100 jumps per minute, 0. 2-0. 3 kilocalories are burned, 200 kcal during 15 minutes of training.

The classic plank is an abdominal exercise

Plank is the optimal exercise to lose belly fat at home. It helps to strengthen not only the abdominal muscles, but also the back muscles, thus improving the silhouette and waistline.

1. Lean on your elbows and toes, spread your legs shoulder-width apart.
2. Close your hands in a lock in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat the exercise every day for 3 series, even on days when there are no general training sessions.

Side plank for a flat stomach

When naming what exercises you need to do to get rid of your belly, many forget the side plank. And it's completely in vain: such training effectively tightens the muscles.

1. Lie on your side, lean on your left arm, bent at the elbow, raise your right arm and place it behind your head.
2. Hold the body in this position for 30-60 seconds.
3. Do the same on the other side.
4. During one workout, do 2-3 approaches from each side.

Plank with arm and leg raises for weight loss at the waist

Another exercise option to lose weight in the stomach.

1. The starting position is the same as the classic planks, but the support is not the elbows, but the hands.
2. Raise your left and right arms alternately.
3. Do 20 lifts in 3 sets.

Push-ups to reduce belly fat

Add this exercise to your fitness routine to lose belly fat and you will see results in no time.

1. The starting position is the same as the starting board, with hands and feet shoulder width apart.
2. Bend your elbows and lower yourself to the floor as low as possible.
3. Keep your body straight, do not bend your lower back.
4. Repeat 5 times. Increase the number of repetitions by 1-2 each training week. If it's hard to push up from the floor, try push-ups from a wall or couch.

Straight crunches are an exercise to lose weight in the stomach

The classic answer to the question of what exercises to remove belly fat at home is crunches. This workout helps you burn fat and build muscle.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. As you exhale, lift your shoulder blades off the floor, stretch your arms forward, and touch your knees with your palms.
4. Do not strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Diagonal twists for weight loss at the waist

What exercises remove the stomach and sides? Diagonal turns, of course. An effective workout will tone your obliques.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, as you exhale, raise your shoulder blades above floor level.
4. In the raised position, turn your body to the right.
5. Extend your arms in front of you.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

A bow for a slim waist and a toned stomach

All the abdominal muscles are involved in arching, especially the obliques. The bow will help you effectively and quickly model a slim waist. Not only does it help burn calories during cardio, but it also improves blood circulation in the abdominal area. In short, this is an ideal exercise for women to remove belly fat at home.

1. Put your feet together, put your hands behind your head.
2. Start rolling the bow in a smooth side-to-side motion.
3. Try to complete 88 revolutions on each side for 7 approaches. The longer you spin the arc, the faster the result will be noticeable.

The main mistakes when performing abdominal and side removal exercises

• Failure to diet.I hate to admit it, but no matter what ab exercises you do, they won't be effective without diet. So limit your intake of simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget protein and fiber.
• Trying to lose weight only in the stomach.Won't work! Strength exercises for abdominal muscles have practically no effect on adipose tissue - to make it disappear, you need to do aerobic exercises, and fat will disappear not only from the abdomen, but evenly from all areas.
• Training with weights.Your goal is to strengthen your muscles, not build them. Abdominal exercises are enough to do without weights.
• Disorganization.If you do exercises once a week to get rid of your lower abdomen, don't expect results. You need to exercise at least every other day, and it is better to do the exercises every morning.
• Trying to lose weight quickly.As sad as it is, getting rid of belly fat is not about losing weight before the holidays, it's a long story. Work hard and don't get discouraged if the results don't appear immediately.

Losing weight in the abdominal area is necessary not only for beauty, but also for health. With our exercises to lose weight waist you will reach your goal.