Exercise to reduce belly fat

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

Getting rid of belly fat is sometimes much more difficult than losing weight on your thighs or cheeks. We will tell you what exercises to get rid of belly fat, but first we suggest you think about how fat appears in the belly area.

Why belly fat appears: know before abdominal exercises

At first glance, everything is simple: anyone who eats a lot will inevitably develop a fat belly. 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 abdominal fat: subcutaneous and internal (abdominal, visceral). The last variety is located between internal organs and can seriously harm health - this has been proven by scientists. In particular, belly fat has a negative effect on the spine, liver, and causes hormonal disorders. The appearance of such fat is a sign of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then most likely you have this problem, and before doing exercises for women to remove the stomach and sides, you should see 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, because the adrenal glands actively produce cortisol. And if you also eat chocolate or drink alcohol instead of abdominal exercises, your stomach will grow faster.

Other hormones also affect the growth of the stomach - testosterone, growth hormone, androgens, thyroid hormones. It is a good idea to visit 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 belly fat so hard to get rid of?

"Excessive 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 the chemical processes that occur in the body, and it takes longer to get rid of it than to get rid of deposits under the skin. Exercising at home to lose belly fat may not be enough—you also need to follow a diet and change your lifestyle.

First, you need to undergo tests and normalize your hormone levels - without this, all your efforts will be in vain. After this, prepare yourself for a long struggle: belly fat does not give up easily, but if you are persistent enough, you will be able to get rid of it over time. Here it is important not to stop from what you started halfway, even if there is no result yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half an hour a day and do exercisethe most effective to get rid of belly and side fat. Over time, even the most stubborn fat deposits will give way.

It is easier to get rid of subcutaneous fat. It makes your stomach look flat 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 doing exercises to lose belly fat

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 amazing results from exercise. A combination of cardio and strength training is the key to fully working to reduce the abdominal area. Start your workout with cardio and then move on to strength training. We discuss below exactly which exercises are successful in getting rid of belly fat.

It is generally accepted that abdominal exercises are the most effective way to lose belly fat. This is not entirely true. Excessive strength training with weights will pump up your abs and make you look square, but won't affect your fat. So make sure you combine strength training with cardio, avoid weight gain, and don't forget about your diet.

The basic rules for doing abdominal exercises effectively are as follows:

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

An effective set of exercises to lose weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio exercises. 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 working out at home.

Jumping rope every day for 10-15 minutes is a good exercise in addition to waist reduction exercise. Before starting the class, you need to 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.

Warming up before doing exercises at home that get rid of belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward and in a circle.
• To bring your body into working condition, bend forward and sideways. Bending warms the oblique muscles of the abdomen and back, forming a clear waist silhouette.
• Knead the knee and ankle joints with a gentle clockwise rotation.
• After warming up, move on to your belly fat loss exercises.

Jump rope to lose belly fat

The most effective cardio exercise for abs and overall body tone. Try doing it at an accelerated pace to burn more calories. After jumping, you can start strength training designed to get rid of your belly fat.

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

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

Planks are the optimal exercise to get rid of belly fat at home. It helps strengthen not only the abdominal muscles, but also the back, thereby improving the silhouette and waistline.

1. Leaning 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 is no general training.

Side planks for a flat stomach

When listing what exercises you should do to get rid of your stomach, many people forget about side planks. And it's really in vain: such training effectively tightens the muscles.

1. Lie on your side, lean on your left arm, bend at the elbow, lift 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. Do 2-3 approaches on each side in one exercise.

Plank with arms and legs for weight loss at the waist

Another exercise option to lose weight in the stomach.

1. The starting position is the same as the classic board, but the support is not the elbow, but the hand.
2. Raise left and right hands alternately.
3. Do 20 lifts in 3 sets.

Push-ups to reduce belly fat

Include these exercises in your fitness routine to lose belly fat, and you will see results in no time.

1. The starting position is the same as the starting plank, arms and legs are 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 in the lower 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 - 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 exercise helps to lose 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, stretch your arms forward, touching your knees with your palms.
4. Do not strain your neck and shoulders.
5. Slowly lower your back and shoulders to 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 turns. Effective exercise will tighten your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, lift your shoulder blades above floor level as you exhale.
4. In a 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 15-20 times on each side.

Belt for thin waist and toned stomach

When twisting the hoop, all the abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help 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 short, this is a suitable exercise for women at home to lose belly fat.

1. Place your feet together, place your hands behind your head.
2. Start turning the loop with a smooth movement from side to side.
3. Try to do 88 rotations on each side for 7 approaches. The longer you rotate the loop, the faster the result will be visible.

The main mistake when doing exercises to remove the stomach and sides

• Ignoring the 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 carbs 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.Won't work! Strength training for abs has almost no effect on adipose tissue - to get rid of it, you need to do aerobic exercise, and fat will disappear not only from the stomach, but evenly from all areas.
• Exercise with weight.Your goal is to strengthen muscles, not build them. It is enough to do abdominal exercises without weight.
• Irregularity.If you do a workout once a week to get rid of your lower belly, don't expect results. You need to exercise at least every day, and preferably every morning.
• Trying to lose weight fast.As sad as it is, getting rid of belly fat is not a matter of losing weight before the holidays, but a long story. Work hard and don't be discouraged by the fact that results will not appear immediately.

Losing weight 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.