Exercises to lose belly fat

The stomach often becomes a problem area, but you should not despair: it is entirely possible to firm up your figure in a short time! We share a series of effective exercises to eliminate 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 which exercises eliminate belly fat, but first we suggest you understand how fat appears in the abdominal area.

Why belly fat appears: what to know before abdominal training

At first glance, everything is simple: whoever eats a lot will inevitably develop a big belly. But you have probably seen slim girls who clearly do not suffer from gluttony, but still have a bulging belly. And the most annoying thing is that diets and exercises to lose weight in the waist area do not always help these girls.

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

The appearance of abdominal 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, due to which the adrenal glands actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your belly 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 consult an endocrinologist, take some tests and bring your hormonal levels back to normal. But don't hope that this will cause your belly to magically disappear and six-pack abs to appear: you still can't do without ab 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 composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes occurring in the body and it takes longer to get rid of it than to get rid of subcutaneous deposits. Exercising at home to lose belly fat may not be enough: you'll also need to diet and make lifestyle changes.

First of all, you should get tested and normalize your hormonal levels - without this, 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 will manage to get rid of it over time. Here it is important not to abandon what you started halfway, even if there are no results yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should berich in protein and fiber), move actively for at least half an hour. hour a day and do the most effective exercises to lose belly and flank fat. Over time, even the most stubborn fatty deposits will give way.

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

Rules for performing exercises to eliminate belly fat

In order to lose weight from 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 from exercise. The combination of cardio and strength training is the key to fully working on reducing the abdominal area. Start your workout with cardio, then move on to strength training. Below we discuss the exercises that are successful in eliminating belly fat.

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

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

• combination of cardio and strength training;
• proper nutrition during training;
• training at a medium pace without weights;
• correct technique when performing;
• systematic exercise;
• regular classes at least 3 to 5 times a week.

A series of effective exercises to lose weight in the stomach area

What exercises to 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 cope with this type of load perfectly. This is the most affordable and compact cardio exercise machine for working out at home.

Jumping rope every day for 10 to 15 minutes is a great workout in addition to height loss exercises. Before starting classes, you should do a ten-minute warm-up to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10 to 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.
• To put your body in working condition, lean forward and to the sides. Bends warm up the oblique muscles of the abdomen and back, forming a clear silhouette at the waist.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately move on to your belly fat loss workout.

Jump Rope to Lose Belly Fat

The most effective cardio exercises for the abdomen and general body tone. Try doing it at an accelerated pace to burn more calories. After jumping, you can start strength training exercises aimed at eliminating belly fat.

1. Stand straight, keep your body straight.
2. Jump directly over the rope, turning only your hands, without spreading your arms too far out to the sides.
3. Keep your feet together.
4. Land on your tiptoes, trying not to touch the ground with your heels.

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

Classic plank – abdominal exercise

The plank is the optimal exercise for losing belly fat at home. It helps 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 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 daily for 3 sets, 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 belly, many people forget about the side plank. And it is completely in vain: such training effectively tightens 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. Hold your body in this position for 30 to 60 seconds.
3. Do the same thing on the other side.
4. Perform 2-3 approaches on each side in one workout.

Plank with raised arms and legs to lose weight at the waist

Another exercise option for losing weight in the stomach area.

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. Perform 20 lifts in 3 sets.

Push-ups 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, with your 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 your lower back.
4. Repeat 5 times. Each week of training, increase the number of repetitions by 1 to 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 area

The classic answer to the question of what exercises to eliminate belly fat at home is sit-ups. This workout helps eliminate fat and strengthen muscles.

1. Lie on your back, bend your knees.
2. Press your lower back against the floor.
3. As you exhale, lift your shoulder blades off the floor, stretch your arms forward, touching your knees with your palms.
4. Don't strain your neck and shoulders.
5. Gently lower your back and shoulders toward the floor.
6. Repeat 15 to 20 times.

Oblique twists to lose weight at the waist

What exercises remove the stomach and sides? Of course, oblique twists. Effective training will tighten your oblique muscles.

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

Hoop for a slim waist and a toned stomach

When rotating the hoop, all abdominal muscles are used, especially the oblique abdominal muscles. The hoop will help you effectively and quickly shape a thin waist. It not only helps in burning calories through cardio exercises but also improves blood circulation in the abdominal region. In a word, it is an ideal exercise for women at home to eliminate belly fat.

1. Place your feet together, put your hands behind your head.
2. Start twisting the hoop with smooth side-to-side movements.
3. Try to do 88 rotations on each side for 7 approaches. The longer you spin the hoop, the quicker the result will be visible.

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 diet. So limit simple carbohydrates and alcohol, eat as little trans fat as possible and don't forget protein and fiber.
• Try to lose weight only in the stomach area.Will not work! Strength exercises for the abs 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 evenly from all areas.
• Weight workouts.Your goal is to strengthen muscles, not build them. Simply perform abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower abdomen, don't expect results. You should exercise at least every other day and it is best to do the exercises every morning.
• Try to lose weight quickly.As sad as it may sound, getting rid of belly fat is not about losing weight before the holidays, but a long story. Work hard and don't be discouraged by the fact that results won'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 area, you will achieve your goal.