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 series of effective exercises to lose belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in the thigh or cheek area. We will tell you which exercises melt belly fat, but first we recommend that you understand what fat in the abdominal area looks like.

Why does belly fat appear: Learning before an ab workout

At first glance, everything is simple: a person who eats too much will inevitably develop a fat belly. But you have probably seen thin girls who do not suffer from gluttony, but still have a bulging tummy. And the most annoying thing is that diets and exercises for losing weight at the waist do not always help these girls.

There are two types of belly fat: subcutaneous and internal (abdominal, visceral). The second variety is located among internal organs and can seriously harm health - this has been proven by scientists. Especially abdominal fat negatively affects the spine, liver and causes hormonal disorders. The appearance of such fats is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, you are most likely faced with this problem and should consult a doctor before doing exercises to remove the stomach and sides for women.

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

Other hormones also affect abdominal growth - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to go to an endocrinologist and get tested and get your hormone levels back to normal. But do not hope that this will lead to your belly magically disappearing and six-pack abs appearing: you still cannot do without abdominal exercises.

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

"Excess visceral fat is very dangerous and also very difficult to eliminate. This is due to its complex composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes occurring in the body, and getting rid of it takes longer than getting rid of subcutaneous deposits. Exercising at home may not be enough to lose belly fat; You will also need to follow a diet and change your lifestyle.

First you need to take tests and normalize your hormonal levels - without this all your efforts will be in vain. From now on, prepare yourself for a long struggle: Belly fat does not give up easily, but if you are persistent enough, you can manage to get rid of them over time. It is important here not to abandon what you have started, even if you have not yet achieved a result: continue to monitor your diet (it is effective to avoid simple carbohydrates, the diet should be rich in protein and fiber), move actively for at least half an hour. Hour by hour a day and do the most effective exercises to melt belly fat and sides. Over time, even the most stubborn fat deposits will surrender.

It is much easier to get rid of subcutaneous fat. It will make your stomach look flabby and you may pinch it. It will be possible to get rid of that belly in just a few weeks by doing exercises for women.

Rules for exercising to remove belly fat

To get rid of a saggy belly, you need to strengthen muscles and reduce their volume with the help of healthy nutrition. You can achieve great results from exercise simply by completely changing your daily diet. The combination of cardio and strength training is the key to fully working out the abdominal reduction. Start your workout with cardio and then move on to strength training. Below we discuss exactly which exercises successfully eliminate belly fat.

It is generally accepted that abdominal training is the most effective way to get rid of belly fat. This is not entirely true. Extreme strength training with weights will bulk up your abs and make you look square, but it 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 basic rules for performing abdominal exercises effectively boil down to the following points:

• combination of cardio and strength training;
• proper nutrition during training;
• training at average speed without weights;
• 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 lose belly fat? Beginners should definitely start with cardio training. The most accessible cardio includes running, cycling, long-distance walking and swimming. At home, a regular sports skipping rope can perfectly handle such loads. This is the most affordable and compact cardio exercise machine for working out at home.

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

Warm up before home exercises that eliminate belly fat

• Stretch your shoulder joints by rotating your shoulders forward, backward and in a circle.
• Lean forward and sideways to get your body working. The folds warm up the oblique muscles of the abdomen and back, creating a clear waist silhouette.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately move on to your belly fat burning workout.

Jumping rope to get rid of belly fat

The most effective cardio exercises for the abdomen and general body tone. Try to do this faster to burn more calories. After the jump, you can begin strength exercises designed to melt away belly fat.

1. Stand upright, keep your body upright.
2. Jump straight up over the rope, turning only your hands, without opening your arms too far to the sides.
3. Keep your feet together.
4. Land on your toes, trying not to let your heels touch the ground.

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

Classic plank – abdominal exercise

Plank is the most suitable exercise to lose belly fat at home. It helps strengthen not only the abdominal muscles but also the back muscles, thereby improving the silhouette and waist line.

1. Lie 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 for 3 sets every day, even on days when there is no general training.

Side plank for a flat stomach

While listing the exercises you need to do to get rid of your belly, many people forget about side plank. And this is completely in vain: such training effectively tightens the muscles.

1. Lie on your side, leaning on your left arm, bending it at the elbow, lift 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 lifting arms and legs 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 plank, but the support is the hands, not the elbows.
2. Raise your left and right hands alternately.
3. Perform 20 lifts in 3 sets.

Push-ups to lose belly fat

Add this exercise to your fitness routine to lose belly fat; You will notice the results in no time.

1. The starting position is the same as on the starting board, arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself to the ground as much 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 with each weekly workout. If doing push-ups from the floor is difficult, try doing push-ups from a wall or couch.

Flat crunches - an exercise to lose weight on the stomach

The classic answer to the question of what exercises to do to lose belly fat at home is exercise. This exercise helps remove fat and strengthen muscles.

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

Oblique folds to lose weight at the waist

What exercises lift the stomach and sides? Oblique folds, of course. An effective exercise will tighten your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back towards the floor.
3. As you exhale, use pressure to lift your shoulder blades above floor level.
4. In the elevated position, turn your body to the right.
5. Extend your arms in front of you.
6. Lower yourself slowly to the ground. Repeat 15-20 times on each side.

Ring for a slim waist and tight tummy

When rotating the hoop, all the abdominal muscles are engaged, especially the oblique abdominal muscles. The hoop will help you model a slim waist effectively and quickly. It not only helps burn calories through cardio exercise but also improves blood circulation in the abdominal area. In short, this is an ideal exercise for women to lose belly fat at home.

1. Bring your feet together, put your hands behind your head.
2. Begin twisting the hoop with smooth movements from side to side.
3. Try to make 88 turns on each side for 7 approaches. The longer you rotate the hoop, the faster the result will be noticeable.

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

• Neglect of diet.I hate to admit it, but no matter what abdominal exercises you do, they won't be effective enough without a diet. So limit simple carbohydrates and alcohol, consume as little trans fat as possible, and don't forget protein and fiber.
• I'm just trying to lose weight from my stomach.It won't work! Strengthening exercises for the abdominal muscles have almost no effect on fatty tissue - to eliminate it, you need to do aerobic exercises, and fat will disappear evenly from all areas, and not only from the abdomen.
• Exercises with weights.Your goal is to strengthen muscles, not develop 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 should exercise at least every other day, and it is better to do the exercises every morning.
• I'm trying to lose weight quickly.Although it is sad, getting rid of belly fat is not a matter of losing weight before the holidays, it is a long story. Work hard and don't be discouraged by the fact that the results will not appear immediately.

Losing weight from the abdominal area is necessary not only for beauty but also for health. You will reach your goal with our waist slimming exercises.