Exercises to lose belly fat

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to tighten your 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 remove fat from the abdomen, but first we suggest that you understand 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 get a fat belly. But you've probably seen slim girls who obviously don't suffer from gluttony, but still have a bulging tummy. And the most annoying thing is that diets and exercises to lose weight in the waist do not always help these girls.

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 negatively affects 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, then most likely you are facing this problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

The appearance of belly fat is influenced by several factors. And it's not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, which is why the adrenal glands actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Other hormones also affect the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be good to visit an endocrinologist, get yourself examined and normalize your hormone levels. But don't expect it to make your stomach magically disappear and six-pack abs appear: 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 the chemical processes taking place in the body, and it takes longer to get rid of it than to get rid ofsubcutaneous deposits Exercises at home to lose belly fat may not be enough - you will also need to follow a diet and change your lifestyle.

First, you need to examine yourself and normalize the hormonal levels - without this, all your efforts will be in vain. Then get ready for a long fight: belly fat is not easy to give up, but if you are persistent enough, you will be able to get rid of it in time. Here it is important not to give up what you have started halfway, even if there are still no results: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively at leasthalf an hour an hour a day and do the most effective exercises for losing fat on the stomach and sides. Over time, even the most stubborn fat deposits will give way.

It is much easier to get rid of subcutaneous fat. It makes your belly loose and you can pinch 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 fat from the abdomen

To lose weight from a sagging stomach, you need to strengthen the muscles and reduce their volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve incredible results from exercise. A combination of cardio and strength training is the key to a full stomach reduction job. Start your workout with cardio and then move on to strength training. Below we discuss exactly which exercises successfully remove belly fat.

Abdominal training is generally accepted as the most effective way to get rid of belly fat. This is not quite true. Excessive weight training will pump up your abs and make you square, but will have no effect on your fat. Therefore, do not forget to combine strength training with cardio, avoid weights and do not forget about your diet.

The basic rules for effective abdominal exercises boil down to the following points:

• a combination of cardio and strength training;
• proper nutrition during training;
• moderate tempo workout without weights;
• correct execution technique;
• systematic exercise;
• regular classes at least 3-5 times a week.

A set of effective exercises to lose weight in the abdomen

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 cope perfectly with this type of load. This is the most affordable and compact cardio machine for training at home.

Jumping rope every day for 10-15 minutes is a great workout in addition to waist slimming 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 remove belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward, and in a circle.
• To get your body into working condition, bend forward and sideways. 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 light clockwise rotations.
• Once you've warmed up, move right into your belly fat loss workout.

Jump rope to lose belly fat

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

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

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

Classic plank - abdominal exercise

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

1. Lean on your elbows and toes, spread your feet shoulder-width apart.
2. Clasp 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 flat stomach

When listing what exercises you should do to get rid of your belly, many people forget about the side plank. And this is 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 your body in this position for 30-60 seconds.
3. Do the same on the other side.
4. Perform 2-3 approaches on each side in one workout.

Plank with lifting arms and legs to lose weight in the waist

Another variant of exercise for losing weight in the stomach.

1. The starting position is the same as in the classic plank, but the support is not the elbows, but the hands.
2. Alternately raise your left and right arms.
3. Perform 20 lifts in 3 sets.

Pushups for belly fat loss

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

1. The starting position is the same as the starting plank, hands and feet are 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 at the 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 to lose weight in the abdomen

The classic answer to the question of what exercises to remove belly fat at home is sit-ups. This workout helps to eliminate fat and strengthen muscles.

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

Inclined twists to slim the waist

What exercises remove the stomach and sides? Slanted twists of course. An effective workout will tighten your obliques.

1. Lie on your back, bend your knees.
2. Press your lower back toward the floor.
3. Using the press, raise the shoulder blades above the level of the floor as you exhale.
4. In the raised position, rotate 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.

Underwire for a slim waist and tight tummy

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

1. Put your feet together, put your hands behind your head.
2. Begin to rotate the hoop with smooth movements from side to side.
3. Try to do 88 rotations on each side for 7 approaches. The longer you spin the hoop, the faster the result will be noticed.

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

• Ignoring the diet.I hate to admit it, but whatever abs exercises you do, they won't be effective enough 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 abdomen.It will not work! Abdominal strength exercises have practically no effect on adipose tissue - to make it disappear, you need to perform aerobic exercises, and fat will disappear not only from the abdomen, but evenly from all areas.
• Weight training.Your goal is to strengthen muscles, not build them. It is enough to perform abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower abdomen, don't expect results. You should do the exercises at least every other day and it is better to do the exercises every morning.
• Trying to lose weight fast.As sad as it is, getting rid of belly fat is not a matter of losing weight before vacation, but a long story. Work hard and don't be discouraged by the fact that results won't appear immediately.

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