Exercises to lose belly fat

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to draw your figure in a short time! We share a number of effective exercises to get rid of 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 suggest you find out how fat appears in the belly area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat belly. But you have probably seen slim girls who clearly do not suffer from gluttony, but still have a bulging stomach. 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 abdominal fat: subcutaneous and internal (abdominal, visceral). The last variety lies between the internal organs and can seriously harm health - this has been proven by scientists. Belly fat in particular negatively affects the spine, liver and causes hormonal disorders. The appearance of such fat is a precursor to diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then you are most likely faced with this very problem, and 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 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 chocolate or drink alcohol instead of abdominal exercises, your stomach will grow even faster.

Other hormones also affect the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested and get your hormonal 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 belly fat so hard to get rid of?

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

First, you should be tested and normalize your hormonal levels - without this, all your efforts will be in vain. After that, prepare for a long fight: belly fat does not go away easily, but if you are persistent enough, you can get rid of it over time. Here it is important not to stop what you have started halfway, even if there are no results yet: continue to monitor your diet (simply avoiding carbohydrates is effective, the diet should be rich in protein and fiber), be active at least halfHour a day and do the most effective exercises to lose belly fat and sides. Over time, even the most stubborn fat deposits will disappear.

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

Rules for performing exercises to remove belly fat

To lose weight from a flabby 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 exercise. The combination of cardio and strength training is the key to fully work on reducing the abdominal area. Start your workout with cardio and then move on to strength training. We will discuss below exactly which exercises will successfully remove belly fat.

It is widely believed that abdominal training is the most effective way to get rid of belly fat. This is not quite right. Excessive strength training with weights will pump up your abs and make you look square, but 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 effective abdominal exercises come down to the following points:

• Combination of cardio and strength training;
• proper nutrition during training;
• Training at an average pace without weights;
• correct technique in performance;
• systematic exercise;
• regular classes at least 3-5 times a week.

A number of effective exercises for weight loss 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 jump rope can handle this type of load perfectly. This is the most affordable and compact cardio exercise machine for exercising at home.

Jumping rope every day for 10-15 minutes is a great workout in addition to waist loss exercises. Before starting the classes, 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 home exercises that remove belly fat

• Stretch your shoulder joints by rotating your shoulders forward, backward and in a circle.
• To bring your body into working condition, bend forward and to the sides. Warmly bend the oblique muscles of the abdomen and back, forming a clear waist silhouette.
• Knead the knees and ankle joints with gentle clockwise rotations.
• After warming up, go straight to your belly fat loss workout.

Jump rope to lose belly fat

The most effective cardio exercises for the stomach and overall body tone. Try doing it at an accelerated pace to burn more calories. After skipping, you can start strength exercises to get rid of your belly fat.

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

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

Classic plank - abdominal exercise

The plank is the optimal exercise to lose belly fat at home. It not only helps to strengthen the abdominal muscles, but also the back, thereby 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 every day for 3 sets, even on days when there are no general trainings.

Side plank for a flat stomach

When listing what exercises to do to get rid of your stomach, 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, bend at the elbow, raise your right arm and put it behind your head.
2. Hold your body in this position for 30-60 seconds.
3. Do the same on the other side.
4. Do 2-3 approaches on each side in one workout.

Plank with arm and leg raises for weight loss in the waist

Another exercise option for weight loss 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. Take your left and right hands alternately.
3. Do 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 quickly 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 sit as low as possible on the floor.
3. Keep your body straight, do not bend in the lower back.
4. Repeat 5 times. With each training week, the number of repetitions increases by 1-2. If push-ups from the floor are difficult, try push-ups from a wall or sofa.

Straight crunches - an 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 workout helps to get rid of fat and strengthen the muscles.

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

Oblique twists to lose 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 to the floor.
3. Using the press, raise your shoulder blades above floor level as you exhale.
4. In a raised position, twist your body to the right.
5. Stretch your arms in front of you.
6. Slowly descend to the ground. Repeat 15-20 times on each side.

Hoop for a thin waist and disturbed stomach

When rotating the hoop, all the abdominal muscles are involved, especially the oblique abdominal muscles. The hoop helps you 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 a word, this is an ideal exercise for women to remove belly fat at home.

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

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

• Neglect of the diet.I hate to admit it, but no matter what abdominal exercises you do, they are not effective enough without a diet. So simply limit carbohydrates and alcohol, eat as little trans fat as possible, and don't forget about protein and fiber.
• Try to lose weight only in the stomach.Will not work! Strength exercises for the abs have practically no effect on adipose tissue - to lose it, you need to do aerobic exercises, and the fat will disappear not only from the stomach, but equally from all areas.
• Workouts with weights.Your goal is to strengthen the muscles, not build them. It is enough to do abdominal exercises without weights.
• Irregularity.If you do exercises once a week to remove your lower abdomen, don't expect results. You must exercise at least every other day, and it is better to do the exercises every morning.
• Try to lose weight fast.As sad as it is, getting rid of belly fat is not a matter of losing weight before a vacation, but a long story. Work hard and don't get discouraged by the fact that results don't appear immediately.

Weight loss 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.