Exercises to get rid of belly fat

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to tighten the figure in a short time! We are sharing a set of effective exercises to get rid of belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight on the thighs and cheeks. We will tell you what exercises to get rid of belly fat, but first, we recommend that you find out how fat appears in the belly area.

Why Belly Fat Occurs: Find Out Before Exercising Abs

At first glance, everything is simple: those who eat a lot will inevitably develop a fat belly. But you have probably seen skinny girls who are clearly not suffering from gluttony, but still have a bulging stomach. And the most unpleasant thing is that these girls are not always helped by diet and exercises to lose weight in the waist.

There are two types of abdominal 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. 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, then most likely you are facing this problem, and before doing exercises for women to get rid of the stomach and sides, you should consult a doctor.

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

The growth of the abdominal cavity is influenced by other hormones - testosterone, growth hormone, androgens, thyroid hormones. It would be good to consult an endocrinologist, undergo an examination and return the hormonal level to normal. But don't expect it to make your abs magically disappear and six-pack abs appear: you still can't do without abs exercises.

Why is it so hard to lose belly fat?

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

First of all, you need to get tested and normalize your hormonal levels - without this, all your efforts will be in vain. After that, be prepared for a long battle: belly fat doesn't give up easily, but if you're persistent enough, you'll be able to get rid of it over time. Here it is important not to leave what you started halfway, even if there are no results yet: 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 day for an hour and doThe most effective exercises to get rid of 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 plump and you can hold it in. By doing exercises for women, you can get rid of that belly in just a few weeks.

Rules for doing exercises to get rid of belly fat

In order to lose weight from a bulging 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 training. A combination of cardio and strength training is the key to fully working your abs. Start your workout with cardio and then move on to strength training. Below we will discuss which exercises are successful in getting rid of belly fat.

It is generally accepted that abdominal exercises are the most effective way to lose belly fat. This is not entirely true. Excessive strength training with weights will increase your abs and make you look square, but will not affect 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 come down to the following points:

• A combination of cardio and strength training;
• proper nutrition during training;
• exercise at an average pace 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. The most accessible cardio includes jogging, cycling, long distance walking and swimming. At home, an ordinary sports jump rope perfectly copes with this type of load. This is the most affordable and compact cardio exercise machine for home workouts.

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

Warm up at home before a workout that burns belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward, and in a circle.
• To bring your body into working position, bend forward and sideways. Bends warm up the oblique muscles of the abdomen and back, creating a clear silhouette of the waist.
• Massage the knee and ankle joints in a gentle clockwise rotation.
• After warming up, immediately move on to the abdominal fat loss exercise.

Jump rope to lose belly fat

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

1. Stand up straight, keeping your body straight.
2. Jump straight across the rope, rotating only your arms, without extending your arms too far out to the sides.
3. Keep your feet together.
4. Land on your toes, try not to touch your heels to the floor.

At a rate of 80-100 jumps per minute, 0, 2-0, 3 kilocalories are burned, for 15 minutes of training - 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 muscles, thereby improving the silhouette and waistline.

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

Side plank for a flat stomach

When listing what exercises to do to get rid of the stomach, many people forget about the side plank. And it's completely useless: such training effectively tightens the muscles.

1. Lie on your side, rest on your left arm, bent at the elbow, raise your right hand 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. Perform 2-3 approaches on each side in one exercise.

Plank with arm and leg raises to reduce weight in the lower back

Another exercise option for stomach weight loss.

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 pull-ups in 3 sets.

Push-ups to lose belly fat

Include this exercise in 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 plank, 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, don't bend your lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If lifting from the floor is difficult, try pulling up from a wall or couch.

Straight crunches - exercise to lose weight in the stomach

The classic answer to the question of what exercises to get rid of belly fat at home is crunches. This exercise helps to burn fat and strengthen 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, 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.

Oblique bends to reduce weight in the waist

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

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, while exhaling, raise the shoulder blades to the level of the floor.
4. In a raised position, turn your body to the right.
5. Spread 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 toned stomach

When turning the ring, all the abdominal muscles are involved, especially the oblique muscles of the abdomen. The ring will help you effectively and quickly organize a slim waist. Not only does it help burn calories with cardio, but it also improves blood circulation in the abdominal area. In a word, this is an ideal exercise for women at home to get rid of belly fat.

1. Place your feet together, hands behind your head.
2. Begin rolling the ring in a smooth side-to-side motion.
3. Try to do 88 turns on each side for 7 approaches. The longer you rotate the ring, the faster the result will be noticeable.

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

• Ignoring the diet.I hate to admit it, but no matter what ab exercises you do, it won't be effective enough without diet. So limit simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget protein and fiber.
• He tries to lose weight only in his stomach.It won't work! Strengthening exercises for the abdominal muscles have practically no effect on adipose tissue - to make it disappear, you need to perform aerobic exercises, and the fat will disappear not only from the abdomen, but equally from all areas.
• Exercise with weights.Your goal is to strengthen your muscles, not build them. It is enough to perform abdominal exercises without weights.
• Disorder.If you work out once a week to get rid of your lower abs, don't expect results. You should exercise at least every other day, and exercises are better every morning.
• Trying to lose weight quickly.As sad as it is, getting rid of belly fat is not just losing weight before vacation, it's a long story. Work hard and don't be disappointed that the result will not appear immediately.

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