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 present you a series of effective exercises that you can use to remove belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in your thighs or cheeks. We will tell you what exercises to remove belly fat, but we recommend that you first find out what fat looks like in the abdominal area.

Why belly fat occurs: find out before abdominal training

At first glance, everything is simple: if you eat a lot, you will inevitably get a big stomach. But you've probably seen slim girls who obviously don't suffer from gluttony, but still have bulging stomachs. 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 belly fat: subcutaneous and internal (belly fat, visceral). The latter type sits between the internal organs and can seriously harm your health - scientists have proven this. Belly fat in particular has a negative effect on the spine and 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 most likely facing this very problem. 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 about overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, causing the adrenal glands to actively produce cortisol. And if you eat chocolate or drink alcohol instead of abdominal exercises, your stomach will grow even faster.

Other hormones also influence the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to see an endocrinologist, get tested, and get your hormone levels back to normal. But don't hope that your stomach will magically disappear and a six-pack will appear: you still can't do without abdominal exercises.

Why is belly fat so difficult to get rid of?

"Excess visceral fat is very dangerous and at the same time 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 in the body and it takes longer to get rid of it than subcutaneous deposits. Exercising at home to lose belly fat is enoughmay not work – you also need to follow a diet and make lifestyle changes.

First, you should get tested and normalize your hormone levels - otherwise 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 over time. Here it is important not to give up what you have started halfway, even if there are no results yet: continue to pay attention to your diet (abandoning simple carbohydrates is effective, the diet should be rich in protein and fiber), at least exerciseActive for half an hour Take an hour a day and do the most effective exercises to lose belly fat and side fat. Over time, even the most stubborn fat deposits give way.

It is much easier to get rid of subcutaneous fat. It makes your stomach look flabby and you can pinch it. By doing exercises for women, you can get rid of your belly in just a few weeks.

Rules for performing exercises to remove belly fat

To lose weight with a flabby 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 amazing results through exercise. The combination of cardio and strength training is the key to completely reducing the abdominal area. Start your workout with cardio and then move on to strength training. We'll discuss exactly which exercises to remove belly fat below.

It is widely accepted that abdominal training is the most effective method for removing belly fat. That is not completely right. Excessive strength training with weights pumps up your abs and makes you look chiseled, but has 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 effectively performing abdominal exercises are the following points:

• Combination of cardio and strength training;
• proper nutrition during training;
• Training 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 for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio training. The most accessible cardio workouts include running, cycling, long-distance walking and swimming. At home, a regular sports skipping rope can perfectly cope 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 reduction exercises. Before starting class, 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 doing exercises that remove belly fat at home

• Stretch your shoulder joints by rotating your shoulders forward, back and in circles.
• To bring your body into a working state, bend forward and sideways. By bending, the oblique abdominal and back muscles are warmed up and a clear waist silhouette is created.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately proceed to belly fat loss workouts.

Jump Rope to Lose Belly Fat

The most effective cardio exercises for the abdomen and overall body tone. Try to do it faster to burn more calories. After jumping, you can start doing strength exercises to remove your belly fat.

1. Stand tall, keep your body straight.
2. Jump directly over the rope, rotating only your hands without spreading your arms too far out to the sides.
3. Keep your feet together.
4. Land on your toes and try to keep your heels off the ground.

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

Classic plank exercise for the stomach

The plank is the optimal exercise to lose belly fat at home. It not only strengthens the abdominal muscles, but also the back, thus improving the silhouette and waist.

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 for 3 sets daily, even on days when there is no general training.

Side plank for a flat stomach

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

1. Lie on your side, lean on your left arm, bend 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. In one workout, perform 2-3 approaches on each side.

Planks with arm and leg raises for waist weight loss

Another exercise option for losing weight in the stomach.

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

Pushups to lose belly fat

Incorporate this exercise into your fitness program to lose belly fat and you will soon notice the results.

1. The starting position is the same as the starting board, arms and legs are shoulder-width apart.
2. Bend your elbows and lower yourself to the floor as low as possible.
3. Keep your body straight, do not arch 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 sofa.

Straight crunches - an exercise for losing weight in the stomach

The classic answer to the question of which exercises you can use to remove belly fat at home is crunches. This workout helps remove 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 palms to your knees.
4. Do not strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists for slimming at the waist

Which exercises relieve the stomach and sides? Oblique twists, of course. Effective training will tone your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, lift your shoulder blades above the floor as you exhale.
4. In an elevated position, rotate 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.

Hoops for a thin waist and a toned stomach

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

1. Place your feet together and place your hands behind your head.
2. Start rotating the tire from side to side using gentle movements.
3. Try to do 88 revolutions on each side for 7 approaches. The longer you rotate the tire, the faster the result will be visible.

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

• Neglect of nutrition.I hate to admit it, but no matter what abdominal exercises you do, they won't be effective enough without dieting. So limit simple carbohydrates and alcohol, eat as few trans fats as possible and don't forget about protein and fiber.
• I'm just trying to lose weight in my stomach.Will not work! Strength exercises for the abdominal muscles have practically no effect on adipose tissue - to make it disappear, you need to do aerobic exercises, and the 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 to get rid of your lower abdomen once a week, you cannot expect results. You need to exercise at least every other day, it is better to do the exercises every morning.
• I'm trying to lose weight quickly.As sad as it may be, 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 exercises to lose weight in the waist you will achieve your goal.