Exercises to lose belly fat

The stomach often becomes a problem area, but do not despair: it is quite possible to tighten the figure in a short time! We are sharing an effective set of exercises to remove belly fat at home.

Getting rid of belly fat is sometimes more difficult than losing weight in the thighs or cheeks. We will tell you what exercises remove belly fat, but first we recommend that you figure out how fat appears in the abdominal area.

Why Belly Fat Appears: Find Out Before Abdominal Workout

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat stomach. But you've probably seen slim girls who clearly don't suffer from gluttony, but still have a bulging stomach. And the most annoying thing is that these girls are not always helped by diets and exercises to lose weight in the waist area.

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The last variety is located between the internal organs and can seriously harm health - this has been proven by scientists. In particular, abdominal fat 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 likely to face this problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

Several factors affect 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, due to which the adrenal glands actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your stomach will grow even faster.

Abdominal growth is also influenced by other hormones – testosterone, growth hormone, androgens, thyroid hormones. It would be useful to visit an endocrinologist, take tests and normalize the hormonal level. But don't expect this to magically make your stomach disappear and six-pack abs appear: you still can't do without abdominal exercises.

Why is belly fat so hard to get rid of?

"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 and takes longer to get rid of than subcutaneous fat. Exercising at home to lose belly fat may not be enough—you'll also need diet and lifestyle changes.

First of all, you should take a test and normalize the hormonal level - without this, all your efforts will be in vain. After that, prepare for a long battle: belly fat is not easy to give up, but if you are persistent enough, you can get rid of it in time. Here it is important not to give up halfway, even if the results are not yet there: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half a minute. 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. It makes your stomach look flabby and you can squeeze it. By doing exercises for women, you will be able to get rid of that belly in just a few weeks.

Rules for performing exercises to remove belly fat

To lose weight from a flabby belly, you need to strengthen your muscles and reduce their size 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 fully working on reducing your stomach area. Start your workout with cardio and then move on to strength training. Next, we discuss which exercises are successful in removing belly fat.

Abdominal training is generally accepted as the most effective way to lose belly fat. This is not quite true. Excessive strength training with weights will pump up your abs and make you look square, but it won't affect your body fat. So be sure to combine strength training with cardio, avoid weights and don't forget about your diet.

The basic rules for effective abdominal exercises are as follows:

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

A set of effective exercises for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio. The most accessible cardio includes running, cycling, long-distance walking and swimming. At home, an ordinary sports jump rope can perfectly cope with this type of load. This is the most affordable and compact cardio machine for training at home.

Jumping rope for 10-15 minutes every day is a great workout in addition to waist reduction 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 on 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.
• To keep the body in a working position, lean forward and to the side. Bends warm up the oblique muscles of the abdomen and back, creating a clear silhouette of the waist.
• Knead the knee and ankle joints with gentle clockwise rotation.
• After warming up, immediately move on to the belly fat loss workout.

Jump rope to lose belly fat

The most effective cardio exercises for abs and overall body tone. Try doing it at an accelerated pace to burn more calories. After jumping, you can start strength exercises designed to remove belly fat.

1. Stand straight, keep your body straight.
2. Jump straight up the rope, rotating only your arms, without extending your arms too far to the sides.
3. Keep your feet together.
4. Land on 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 for a 15-minute workout.

The classic plank is an abdominal exercise

Plank is the optimal exercise for losing belly fat at home. It helps to strengthen not only the abdominal muscles, but also the back, thereby 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 sets, even on days when there is no general training.

Side plank for a flat stomach

When listing what exercises you should do to get rid of your stomach, many people forget about the side plank. And it is completely in vain: such training effectively strains 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. Do 2-3 approaches on each side in one workout.

Plank with arm and leg lifts for waist weight loss

Another exercise option for losing weight in the stomach.

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

Push-ups for belly fat loss

Include this exercise in your fitness routine to lose belly fat and you will soon see results.

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

Straight crunches - an exercise for losing weight in the stomach

The classic answer to the question of what exercises to remove belly fat at home is crunch. This workout helps you lose fat and strengthen your muscles.

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, touching 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.

Inclined twists for weight loss in the waist

What exercises remove the stomach and sides? Oblique turns, of course. An effective workout will tighten your oblique muscles.

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

A hoop for a thin waist and a toned stomach

When rotating the hoop, all the abdominal muscles are involved, especially the obliques. The hoop will help you effectively and quickly model a slim waist. Not only does it help burn calories through cardio, but it also improves blood circulation in the abdominal area. In a word, it is the perfect exercise for women at home to remove belly fat.

1. Place your feet together, place your hands behind your head.
2. Start cutting the circle with smooth movements from one side to the other.
3. Try to do 88 rotations on each side for 7 approaches. The longer you turn the hoop, the faster the result will be noticeable.

The main mistakes when performing exercises to remove the stomach and sides

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

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