Exercise to reduce 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 are sharing a set of effective exercises to remove belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight on your thighs or cheeks. We will tell you which exercises remove belly fat, but first we suggest you find outThat's how fat appears in the abdominal area.

Why does belly fat appear: finding out before abdominal training

At first glance, everything is simple: anyone who eats too much will inevitably get fat. But you have probably seen thin girls who clearly do not suffer from gluttony, but still have a protruding belly. It happens. And the most annoying thing is that diet and exercise do not always help these girls to lose weight in the waist.

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

The appearance of belly fat is influenced by many factors. And it's not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, causing the adrenal glands to actively produce cortisol. And if youIf you eat chocolate or drink alcohol instead of abdominal exercise, your stomach will grow even faster.

Other hormones also affect abdominal development - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested, and bring your hormonal levels back to normal. But do not expect that this willYour belly will magically disappear and six-pack abs will appear: You still can't live without abdominal exercises.

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

"Excess visceral fat is very dangerous and at the same time very difficult to eliminate. This is due to its complex structure, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to the chemical processes occurring in the body. , and it takes more time to get rid of subcutaneous deposits than to get rid of them. To lose belly fat, exercising at home may not be enough - you will have to follow an additional diet and make changes to your lifestyle. Changes have to be made.

First of all, you should get tested and normalize your hormonal levels - without this, all your efforts will be in vain. Next, prepare yourself for a long struggle: belly fat does not go away easily, butIf you persevere, over time you will be able to get rid of it. Here it is important not to give up halfway what you started, even if there is no result yet: continue to monitor your diet (from simple carbohydratesAvoidance is effective, the diet should be rich in protein and fiber), move actively at least half the time an hour a day do the most effective exercise for reducing belly and arm fat. Over time, even the mostEven stubborn fat will give up.

It is very easy to get rid of subcutaneous fat. It makes your belly look loose and you can trim it in a pinch. By doing exercises for women, you can get rid of that belly in a few weeks.

Rules for exercising to remove belly fat

To lose weight from a loose belly, you need to strengthen the muscles and reduce its volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results from exercise. Cardio andA combination of strength training is the key to a thorough work on reducing the abdominal area. Start your workout with cardio and then move on to strength training. We will discuss below which exercises successfully remove belly fat. .

It is generally accepted that abdominal training is the most effective way to remove belly fat. This is not entirely true. Excessive strength training with weights will pump up your abdominal muscles and make you look square, butThere will be no effect on your fat. Therefore, be sure to combine strength training with cardio, avoid weights and don't forget about your diet.

The basic rules for performing abdominal exercises effectively come down to the following points:

• Combination of cardio and strength training;
• Proper nutrition during training;
• Training at an average pace without load;
• correct technique when performing;
• 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 reduce belly fat? Beginners should definitely start with cardio training. The most accessible cardio includes running, cycling, walking long distances and swimming. At home, a regular sports jump rope can perfectly handle this type of load. This is the most affordable and compact cardio exercise machine for working out at home.

Jumping rope for 10-15 minutes a day is a great workout in addition to waist reduction exercise. Before starting classes, you should do a ten-minute warm-up to stretch your joints and warm up your muscles. Warm-upRepeat the exercise 10-15 times on each side.

Warm up before home exercises to remove belly fat

• Stretch your shoulder joints by rotating your shoulders forward, backward and in a circle.
• Bend forward and sideways to get your body into a working position. Bending warms up the abdominal and oblique muscles of the back, creating a defined waist.
• Knead the knee and ankle joints by gently rotating them clockwise.
• After warming up, immediately proceed to your belly fat burning exercises.

Jump rope to reduce belly fat

The most effective cardio exercise for abdominal and overall body tone. Try doing it at a quick pace to burn more calories. After the jump, you can start strength exercises designed to remove your belly fat.

1. Stand straight, keep your body straight.
2. Jump straight up over the rope, swinging only your hands, 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 with the floor.

At a speed of 80-100 jumps per minute, 0. 2-0. Burns 3 kilocalories, for 15 minutes of workout - 200 kcal.

Classic Plank - Abdominal Exercise

Plank is the best exercise to lose belly fat at home. It helps in strengthening not only the abdominal muscles but also the back, thereby improving the figure and waist.

1. Lean on your elbows and toes, spread your feet 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 for up to 3 sets daily, even on days when there is no normal workout.

Side Plank for Flat Stomach

Many people forget about the side plank when making a list of what exercises you need to do to get rid of your belly. And this is completely in vain: such training effectively strengthens the muscles. .

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

To lose weight on the waist, do plank by raising arms and legs

Another exercise option to lose belly weight.

1. The starting position is the same as the classic plank, but the support is not the elbows, but the hands.
2. Raise your left and right hands 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 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 the lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If it is difficult to do push-ups from the floor, try doing push-ups from a wall or couch.

Straight Crunches - an exercise to lose weight in the stomach

The classic answer to the question which exercises to do to remove belly fat at home is crunches. This workout helps in removing fat and strengthening the 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, extend your arms forward, touching your knees with your palms.
4. Do not put pressure on your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

oblique twist to reduce weight on the waist

What exercises remove the stomach and sides? Of course, oblique twists. An effective workout will strengthen your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, exhale as you lift your shoulder blades off floor level.
4. In a higher 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.

Hoop for slim waist and shapely 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. It not only helps burn calories through cardio exercise, 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. Keep your feet together, place your hands behind your head.
2. Start rotating the circle from side to side in a smooth motion.
3. Try doing 88 rotations on each side for 7 approaches. The longer you rotate the hoop, the faster the results will be noticeable.

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

• Neglect of diet.I hate to admit it, but no matter what abdominal exercises you do, without diet they will not be effective enough. So limit simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget about protein and fiber.
• Just trying to reduce stomach weight.will not work! Strength exercises for the abdomen have virtually 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 from all areas equally. Will go.
• Workout with weights.Your goal is to strengthen muscles, not build them. It is enough to do abdominal exercises without weights.
• Irregularity.If you exercise once a week to get rid of your lower belly, don't expect results. You need to exercise at least every other day, and it is better to exercise every morning.
• Trying to lose weight fast.As sad as it may be, getting rid of belly fat is not a matter of losing weight before the holidays, but a long story. Work hard and do not be discouraged by the fact that results will not appear immediately.

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