Exercises to lose belly fat

The stomach often becomes a problem, but there is no need to panic: it is quite possible to tighten your figure in a short time! We are sharing a group 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 which exercises remove belly fat, but first we recommend that you figure out how fat appears in the abdominal area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: a person who eats a lot will inevitably get a fat stomach. But you've probably seen skinny girls who clearly don't suffer from anorexia but still have bloated bellies. And the most frustrating thing is that diets and exercises to lose weight do not always help these girls.

There are two types of belly fat: subcutaneous and visceral (abdominal, visceral). The latter variant is located between 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 disturbances. The appearance of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and tight, then you are most likely facing this problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

The appearance of abdominal 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, because the adrenal glands actively produce cortisol. And if you also eat chocolate or drink alcohol instead of abdominal exercises, your stomach grows even faster.

Other hormones also affect 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 do not hope that this will lead to the magical disappearance of your stomach and the appearance of six-pack abs: you still cannot 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 eliminate. This is due to its complex composition, "explains the Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to the chemical processes that take place in the body and it takes longer to get rid of it than to get rid of subcutaneous deposits. Probably not enoughto exercise at home to lose belly fat - you also need to follow a diet and change your lifestyle.

First of all, you should get tested and normalize your hormone levels - without that, all your efforts will be in vain. After this, get ready for a long fight: 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 stop what you started halfway, even if there is still no result: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), exercise activelyat least half an hour a day and do the most effective exercises to lose belly fat and sides. Over time, even the most stubborn fat deposits will give way.

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

Rules for performing exercises to remove belly fat

In order to lose weight from a flabby stomach, you need to strengthen your 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 fully working on reducing your abdominal area. Start your workout with cardio and then move on to strength training. We discuss below exactly which exercises remove belly fat successfully.

Abdominal training is widely accepted as the most effective way to remove belly fat. This is not entirely true. Too much strength training with weights will pump up your abs and make you look square, but will have no effect on fat. So be sure to combine strength training with cardio, avoid weights and don't forget 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;
• moderate speed training without weights;
• correct technique of performance;
• systematic practice;
• regular sessions 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 forms of aerobic exercise include running, cycling, long-distance walking and swimming. At home, a standard sports jump rope can handle this type of load perfectly. This is the most affordable and integrated cardio machine for home workouts.

Jumping rope every day for 10-15 minutes is a great exercise besides waist training. Before starting the class, you should warm up for ten minutes to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times on each side.

Warm up for home exercises that remove belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward and in a circle.
• To get your body in working condition, bend forward and sideways. Bends warm up the oblique muscles of the abdomen and back and create a clear waistline.
• Knead the knees and ankles with gentle clockwise rotations.
• After warming up, immediately proceed to your belly fat training.

Jump rope to lose belly fat

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

1. Stand up straight, keeping your body straight.
2. Jump straight up over the rope, turning your hands only, without spreading your arms too far to the sides.
3. Keep your feet together.
4. Land on your toes and try not to touch your heels to the floor.

With 80-100 jumps per minute, 0. 2-0. 3 kilocalories are burned, for 15 minutes of exercise - 200 kcal.

Classic Plank - Abdominal Exercise

The plank is the best exercise to lose 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 front of you, 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 are no general exercises.

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 it is absolutely in vain: such training effectively tenses the muscles.

1. Lie on your side, lean on your left arm, bend 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 exercise.

Plank with arm and leg raises for waist weight loss

Another exercise option to lose weight in the stomach.

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 hand alternately.
3. Perform 20 lifts in 3 sets.

Pushups to lose belly fat

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, arms and legs 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 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 stomach

The classic answer to the question of what exercises to remove belly fat at home is crunches. This exercise helps to 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, extend your arms forward, touching 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.

Diagonal twists to lose weight in the waist

What exercises remove the stomach and sides? Of course, diagonal complications. An effective workout will strengthen your obliques.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, lift your shoulder blades off the floor as you exhale.
4. In a raised position, turn your body to the right.
5. Stretch your arms out in front of you.
6. Lower yourself slowly to the floor. Repeat 15-20 times on each side.

Hoop for thin waist and toned stomach

When turning the circle, all the abdominal muscles are involved, especially the obliques. The ring will help you effectively and quickly shape a slim waist. Not only does it help burn calories through cardio, but it also improves blood circulation in the abdominal cavity. 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. Start turning the circle with smooth movements from side to side.
3. Try to do 88 rotations on each side for 7 methods. The longer you rotate the frame, the faster the result will be noticeable.

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

• Neglect of diet.I hate to admit it, but no matter what ab exercises you do, they 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.
• Trying to lose a little weight in the stomach.Will not work! Strength exercises for the abdomen have almost no effect on adipose tissue - to make it disappear, you need to perform aerobic exercises, and the fat disappears not only from the abdomen, but equally from all areas.
• Exercises with dumbbells.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 stomach, don't expect results. You need to exercise at least every other day and it is better to do the exercises 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 for the holidays, but a long story. Work hard and don't get discouraged because results don't 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, you will reach your goal.