Exercises to lose belly fat

The stomach often becomes a problem area, but do not despair: it is quite possible to tighten the figure in a short time! We share a set of effective exercises to lose belly fat at home.

Losing belly fat is sometimes more difficult than losing weight on your thighs or cheeks. We'll tell you what exercises can help you get rid of belly fat, but first we suggest you figure out how belly fat is formed.

Why Belly Fat Builds Up: Know Your Belly Before Exercising

At first glance, everything is simple: whoever eats a lot will inevitably have a fat belly. However, you have probably seen slim girls who do not suffer from fluid retention, but have a bulging stomach. And the most annoying thing is that diets and exercises to lose weight do not always help these girls.

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The last variety is located between the internal organs and can seriously harm health - this has been proven by scientists. Specifically, abdominal fat has a negative effect on the spine, liver, and causes hormonal disorders. The formation of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then you are facing this problem and before you try exercises to remove the stomach and flanks for women, consult a doctor.

Several factors influence the formation of belly fat. And it's not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, thanks to which the adrenal glands actively produce cortisol. And if you eat chocolate or drink alcohol instead of abdominal exercises, your belly will grow faster.

Other hormones also affect the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be better if you go to an endocrinologist and get tested and get your hormone levels back to normal. But don't expect it to make your stomach magically disappear and six pack abs appear: you still can't do without abdominal exercises.

Why is it so hard to lose belly fat?

"Excess visceral fat is very dangerous and at the same time very difficult to get rid of. This is due to its complex composition, " explains the Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to the chemical processes occurring in the body and it takes longer to get rid of it than to get rid of subcutaneous waste. It is not enough to exercise at home to lose belly fat. It may be necessary to follow an additional diet and change your lifestyle.

First of all, you need to pass the test and normalize your hormonal level - without it, all your efforts will be in vain. After that, prepare yourself for a long fight: 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 halfway, even if there is no result yet: continue to control your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half a year. an hour a day and do the most effective exercises to lose belly fat and flanks. Over time, it gives even the most stubborn fatty deposits.

Getting rid of subcutaneous fat is much easier. It will drain your stomach and you can pinch it. By doing exercises for women, you will get rid of that belly in a matter of weeks.

Rules for performing exercises to remove belly fat

In order to lose weight with a leafy stomach, you need to strengthen muscles and reduce the size with the help of proper nutrition. 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 a complete tummy tuck. Start your workout with cardio and then move on to strength training. Below we will discuss which exercises can successfully remove belly fat.

In general, abdominal exercises are a very effective way to lose belly fat. This is completely wrong. Excessive strength training with weights will pump your abs and make you look square, but won't affect your fat. So don't forget to combine strength training with cardio, stay away from weights and don't forget your diet.

The basic rules for performing effective abdominal exercises are as follows:

• a combination of cardio and strength training;
• proper nutrition during training;
• exercise at a moderate pace without weights;
• correct technique in performance;
• systematic exercise;
• regular lessons 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. The most accessible cardio includes jogging, cycling, long distance walking and swimming. At home, a regular sports jump rope can handle this load perfectly. This is the cheapest and most compact cardio machine for home workouts.

Jumping rope for 10 to 15 minutes every day is an excellent exercise in addition to waist 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 exercise 10-15 times on each side.

Warm up before home exercises to lose belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward, and in circles.
• Bend forward and sideways to bring your body into working position. Bends warm up the oblique muscles of the abdomen and back, creating a precise silhouette of the waist.
• Knead the knee and ankle joints in a gentle clockwise rotation.
• After you've warmed up, move right into a belly fat burning workout.

Jump rope to lose belly fat

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

1. Stand straight, keep your body straight.
2. Jump straight over the rope and only rotate your arms without pulling them to either side.
3. Keep your feet together.
4. Land on your toes, trying not to let your feet touch 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.

The classic plank is an abdominal exercise

Plank is the best exercise to lose belly fat at home. It helps to strengthen not only the abdominal muscles, but also the back, thereby improving the silhouette and waistline.

1. Rest on your elbows and toes and place your feet shoulder-width apart.
2. Lock your hands in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat the exercise for 3 sets each day, even on non-workout days.

Side plank for a flat stomach

When listing what exercises to do to get rid of the belly, many people forget about the side plank. And it's absolutely free: this kind of training effectively tightens the muscles.

1. Lie on your side, lean on your left arm, bend your 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 techniques on each side in one workout.

Plank with arms and legs to lose weight

Another exercise option to lose weight in the stomach.

1. The starting position is similar to the classic plank, but the support is not the elbows, but the hands.
2. Raise your left and right hand alternately.
3. Do 20 lifts in 3 sets.

Push-ups to lose belly fat

Incorporate these exercises into your fitness routine to lose belly fat and you'll see results soon.

1. The starting position is similar to the starting plank, with hands and feet shoulder-width apart.
2. Bend your elbows and lower yourself to the floor as far as possible.
3. Keep your body straight, do not bend below the waist.
4. Repeat 5 times. Increase the number of repetitions by 1-2 each week. If push-ups from the floor are difficult, try push-ups from a wall or couch.

Straight crunches are an exercise to lose weight in the stomach

The classic answer to the question of what exercises to lose belly fat at home is crunches. This workout will help you lose fat and strengthen your muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. As you exhale, lift your shoulders off the floor, reach your arms forward, and touch your knees with your palms.
4. Avoid straining your neck and shoulders.
5. Slowly lower your back and shoulders to the ground.
6. Repeat 15-20 times.

Twists for slimming the waist

What exercises eliminate stomach and flanks? Oblique turns, of course. Effective training will strengthen your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. As you exhale, use the press to raise your shoulders above floor level.
4. Turn your body to the right in a raised position.
5. Extend your arms in front of you.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

Belt for a slim waist and toned stomach

When you rotate the hoop, all the abdominal muscles are engaged, especially the oblique muscles. The hoop will help you model a slim waist effectively and quickly. Not only does this cardio workout help you burn calories, but it also improves blood circulation in your abdomen. In short, this is an ideal exercise for women to lose belly fat at home.

1. Put your feet together and place your hands behind your head.
2. Start turning the hoop in smooth side-to-side motions.
3. Try to do 88 rotations on each side for 7 sets. The more you spin the hoop, the faster the result will be seen.

Abdominal and side exercises to remove the main mistakes

• Ignoring diet.I hate to admit it, but whatever abs 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 about protein and fiber.
• Trying to lose weight only on the stomach.Will not! Strength exercises for abs have practically no effect on fatty tissue - to eliminate it, perform aerobic exercises, and fat will disappear not only in the abdomen, but evenly in all areas.
• Exercise with weights.Your goal is to strengthen muscles, not build them. Abdominal weight without enough exercises to perform.
• Disorder.If you exercise once a week to lose belly fat, don't expect results. Exercise should be done at least every other day, and it is best to do it every morning.
• Trying to lose weight fast.As sad as it is, getting rid of belly fat isn't just a pre-vacation diet, it's a long story. Work hard and don't get frustrated that the results won't come right away.

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