Exercises to lose belly fat

The stomach often becomes a problem area, but there is no reason to despair: it is quite possible to tighten your figure in a short time! We share a set of effective exercises 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 which exercises remove belly fat, but first we suggest you find out how fat appears in the belly area.

Why Belly Fat Occurs: Find Out Before Abdominal Training

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat stomach. But you've probably seen slim girls who clearly don't 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 belly fat: subcutaneous and internal (abdominal, visceral). The latter variety is located between the internal organs and can seriously harm health - this has been proven by scientists. Abdominal fat in particular negatively affects the spine, the liver and causes hormonal disturbances. The appearance of such fat is a warning of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then most likely you are facing this very problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

The occurrence 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 stomach - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested and bring 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 remove. This is due to its complex composition, " explains the 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 to get rid of subcutaneous deposits. Exercising at home to lose belly fat may not be enough - you will 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 yourself for a long battle: belly fat does not give up easily, but if you are persistent enough, you will eventually be able to get rid of it. Here it is important not to stop what you started halfway, even if there are no results yet: continue to monitor your diet (it is effective to avoid simple carbohydrates, the diet must be rich in protein and fiber), move actively inat 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.

It is much easier to get rid of subcutaneous fat. It makes your stomach look flabby and you can squeeze 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 remove belly fat

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

It is widely accepted that abdominal exercises are the most effective way to remove 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, make sure to combine strength training with cardio, avoid weights, and don't forget your diet.

The basic rules for effectively performing 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;
• proper technique when performing;
• systematic training;
• regular classes 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 cardio includes running, cycling, long distance walking and swimming. Here at home, an ordinary sports skipping rope can perfectly cope with this type of load. This is the most affordable and compact cardio machine for working out at home.

Jumping rope every day for 10-15 minutes is a good workout in addition to waist loss exercises. Before starting the 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 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 mode, bend forward and to the sides. Bends warm up the oblique muscles in the stomach and back and form a clear waist silhouette.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, proceed immediately to your belly fat loss workout.

Jump rope to lose belly fat

The most effective cardio exercises for the stomach and the general tone of the body. Try doing it at an accelerated pace to burn more calories. After jumping, you can begin strength exercises designed to eliminate your belly fat.

1. Stand up straight, keep your body straight.
2. Jump straight up 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 toes and 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 a 15-minute workout - 200 kcal.

Classic plank - abdominal training

The plank is the optimal exercise for losing belly fat at home. It helps to strengthen not only 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 clasp 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 flat stomach

When you list which exercises to do to get rid of your stomach, many people forget 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, 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. Perform 2-3 approaches on each side in one workout.

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

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.

Push-ups to lose belly fat

Include this exercise in your exercise 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 lower back.
4. Repeat 5 times. For each week of training, 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 which exercises to remove belly fat at home is crunches. This workout helps to remove fat and strengthen muscles.

1. Lie on your back, bend your knees.
2. Press the lower back against 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. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists for weight loss in the waist

What exercises remove the stomach and sides? Of course, oblique turns. An effective workout will tighten your oblique muscles.

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

Underwire for a thin waist and toned stomach

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

1. Place the feet together, put the hands behind the head.
2. Begin to rotate 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 when 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 a diet. So limit simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget protein and fibre.
• Trying to lose weight only in the stomach.Won't work! Strengthening exercises for the abdominal muscles have virtually no effect on the adipose tissue - to make it disappear, you need to perform aerobic exercises, and the fat disappears not only from the abdomen, but evenly from all areas.
• Training with weights.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 abdomen, don't expect results. You must 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 before a vacation, but a long story. Work hard and don't be discouraged by the fact that results don't appear immediately.

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