Exercises to lose belly fat

The stomach is often a problem area, but there is no need to despair: it is quite possible to tighten your figure in a short time! We share a series of effective exercises to lose belly fat at home.

Losing belly fat is sometimes much more difficult than losing weight in your thighs or cheeks. We will tell you what exercises remove belly fat, but first we suggest you find out how fat appears in the abdominal area.

Why does belly fat appear: find out before abdominal training

At first glance, everything is simple: whoever eats a lot will inevitably have a pot belly. But you may have seen slim girls who clearly do not suffer from gluttony, but still have a pot belly. And the most annoying thing is that diet and exercise to lose weight around the waist do not always help these girls.

There are two types of belly fat: subcutaneous and internal (abdominal, visceral). The latter type is located between internal organs and can seriously harm health - this has been proven by scientists. In particular, belly fat negatively affects the spine, liver, and causes hormonal disorders. The appearance of this fat is a sign of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, you are most likely faced with this problem, and before doing women's exercises to remove the stomach and sides, you should consult a doctor.

The appearance of fat in the stomach 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 in causing the adrenal glands to 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 belly growth - testosterone, growth hormone, androgens, thyroid hormones. It's best to visit an endocrinologist, get tested, and get your hormone levels back to normal. But don't expect this to magically disappear your belly and the appearance of six pack abs: you still can't do without abdominal exercises.

Why is belly fat so difficult to lose?

"Excess visceral fat is very dangerous and at the same time very difficult to remove. This is due to its complex composition, " explained the scientist from Portugal, Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes occurring in the body, and it takes longer to remove it than to remove subcutaneous deposits. Exercising at home to lose belly fat may not be enough—you also need to follow your diet and make lifestyle changes.

First, you should get tested and normalize your hormonal background - without this, all your efforts will be in vain. After this, prepare yourself for a long struggle: belly fat is not easy to lose, but if you are persistent enough, you will be able to lose it over time. Here it is important not to quit what you started halfway, even if there are no results 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 the day. hours a day and do the most effective exercises to lose belly and side fat. Over time, even the most stubborn fat deposits will give way.

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

Rules for doing exercises to lose belly fat

To lose weight from a flabby belly, you need to strengthen 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 full work in reducing the abdominal area. Start your workout with cardio and then move on to strength training. Below we discuss which exercises are successful in losing 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 tone 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 lifting weights, and don't forget about diet.

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

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

An effective set of exercises for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio training. The easiest cardio exercises to do include 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 great exercise besides waist slimming exercises. Before starting classes, it is best to warm up for ten minutes to stretch the joints and warm up the muscles. Repeat warm-up exercises 10-15 times on each side.

Warm up before home workouts that lose belly fat

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

Jump rope to lose belly fat

The most effective cardio exercise for the stomach and overall body tone. Try doing it at an accelerated pace to burn more calories. After the jump, you can start strength training designed to lose belly fat.

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

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

Classic plank - abdominal exercise

Planks are the optimal 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. Leaning on your elbows and toes, spread your feet shoulder-width apart.
2. Close your hands in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat this exercise every day for 3 sets, even on days when there is no general training.

Side plank for a flat stomach

When listing what exercises you need to do to lose belly fat, many people forget about the side plank. And in vain: such training effectively tones 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. Do 2-3 approaches on each side in one workout.

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

Another exercise option for losing weight in the stomach.

1. The starting position is the same as the classic plank, 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 lose 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 shoulder-width apart.
2. Bend your elbows and lower your body as low as possible to the floor.
3. Keep your body straight, do not bend at the lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If push-ups from the floor feel difficult, try push-ups from a wall or sofa.

Straight crunch - exercise for losing weight in the stomach

The classic answer to the question of what exercises to lose belly fat at home is crunches. This exercise helps 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, touch your knees with your palms.
4. Don't tense your neck and shoulders.
5. Slowly lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists to lose weight at the waist

What exercises remove the stomach and sides? Of course, the bend is oblique. Effective exercises will tone your oblique muscles.

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

Circles for thin waists and tight tummies

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

1. Place your feet together, place your hands behind your head.
2. Start rotating the circle with smooth movements from side to side.
3. Try to do 88 rotations on each side for 7 sets. The longer you spin the circle, the faster the results will be visible.

The main mistakes when doing exercises remove the stomach and sides

• Ignoring diet.I hate to admit it, but whatever ab 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 in the stomach area.Won't work! Strength training for the stomach has almost no effect on adipose tissue - to get rid of it, you need to do aerobic exercise, and fat will go away not only from the stomach, but evenly from the entire area.
• Exercise with weights.Your goal is to strengthen muscles, not build them. Just do abdominal exercises without weights.
• Irregularity.If you exercise once a week to reduce your lower stomach, don't expect results. You need to exercise at least once every two days, and it is better to do the exercises every morning.
• Trying to lose weight quickly.Although it is sad, losing belly fat is not a matter of losing weight before the holidays, but a long story. Work hard and don't be discouraged because the results will not be visible 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 achieve your goal.