Exercises to lose belly fat

The belly often becomes a problem area, but do not despair: it is quite possible to tighten your body in a short time! We are sharing 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 abdominal area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: anyone who eats a lot will inevitably develop a fat belly. But you've probably seen slender girls who clearly don't suffer from gluttony, but still have a bulging belly. And the most annoying thing is that diets and exercises to lose weight around the waist don't 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. In particular, abdominal fat negatively affects the spine, liver and causes hormonal disorders. The appearance of this fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your belly is round and dense, you are probably faced with this very problem, and before doing exercises for women to remove the belly and sides, you should consult a doctor.

The appearance of abdominal fat 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, due to which the adrenal glands actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Other hormones also influence the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested and normalize hormone levels. But don't expect this to lead to the magical disappearance of your belly and the appearance of six-pack abs: you still can't do without abdominal exercises.

Why is it so difficult to eliminate belly fat?

"Excess 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 chemical processes occurring 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 must take the test and normalize your hormonal levels - without this, all your efforts will be in vain. After that, get ready for a long struggle: belly fat doesn't go away easily, but if you're persistent enough, you'll be able to get rid of it over time. Here it is important not to give up what you started halfway, even if there are still no results: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), actively move for at least half year hour 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 get rid of subcutaneous fat. It makes your stomach feel saggy and you may pinch 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 with a saggy belly, you need to strengthen your muscles and reduce their volume with the help of a healthy diet. Only by completely changing your daily diet will you be able to achieve amazing results from exercise. The combination of cardiovascular and strength training is the key to fully working on reducing the abdominal region. Start your workout with cardio and then move on to strength training. We will discuss below exactly which exercises successfully remove belly fat.

It is generally accepted that abdominal training is the most effective way to remove belly fat. This is not entirely true. Excessive strength training with weights will stimulate your abdominal muscles and make you look boxy, but it will have no effect on fat. Therefore, combine strength training with cardio, avoid weights and don't forget about nutrition.

The basic rules for effectively performing abdominal exercises boil down to the following points:

• combination of cardiovascular and strength training;
• proper nutrition during training;
• train at a medium pace without weights;
• correct execution technique;
• systematic exercise;
• 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 cardiovascular 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 working out at home.

Jumping rope every day for 10 to 15 minutes is a great workout in addition to exercises to lose your waistline. Before starting classes, you should warm up for ten minutes to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10 to 15 times on each side.

Warming up before home exercises that remove belly fat

• Stretch your shoulder joints by rotating them forward, backward and in a circle.
• To get your body into working order, lean forward and to the sides. The curves warm the oblique muscles of the abdomen and back, forming a clear silhouette at the waist.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately move on to your workout to lose belly fat.

Jump rope to lose belly fat

The most effective cardiovascular exercises for the abdomen and general body tone. Try doing this at a fast pace to burn more calories. After jumping, you can begin strength exercises designed to remove belly fat.

1. Stand up straight, keep your body straight.
2. Jump straight 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, trying 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 exercise

The plank is the ideal exercise for losing belly fat at home. It helps to strengthen not only the abdominal muscles, but also the back, thus improving the silhouette and waist.

1. Support yourself on your elbows and toes and spread your legs shoulder-width apart.
2. Close your hands in a lock in front of you and 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 a flat stomach

When listing which exercises you need to do to get rid of your belly, many people forget about the side plank. And it is completely in vain: such training effectively strains the muscles.

1. Lie on your side, support yourself with your left arm, bent at the elbow, lift your right arm and place it behind your head.
2. Keep your body in this position for 30 to 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 raises to lose weight around 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 hands alternately.
3. Perform 20 lifts in 3 sets.

Pushups to Lose Belly Fat

Include this exercise in your workout routine to lose belly fat and you will soon notice results.

1. The starting position is the same as the initial plank, arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself as far as possible to the floor.
3. Keep your body straight, do not bend your lower back.
4. Repeat 5 times. Each week of training, increase the number of repetitions by 1-2. If floor pushups are difficult, try wall or couch pushups.

Flat abdominals - an exercise to lose weight in the stomach

The classic answer to the question of what exercises to remove belly fat at home are sit-ups. This workout helps remove fat and strengthen muscles.

1. Lie on your back and 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. Don't strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists to lose weight around the waist

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

1. Lie on your back and 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. From an elevated position, rotate 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.

Hoop for slim waist and toned tummy

When rotating the hoop, all abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help you effectively and quickly shape a slim waist. Not only does it help burn calories through cardiovascular exercises, but it also improves blood circulation in the abdominal region. All in all, this is an ideal exercise for women at home to remove belly fat.

1. Put your feet together, put your hands behind your head.
2. Start twisting the hoop with gentle movements from side to side.
3. Try to do 88 rotations on each side in 7 approaches. The more you turn 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 abdominal 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 fiber.
• Trying to lose weight just in the stomach.Does not work! Strength exercises for the abdominals have practically no effect on adipose tissue - to disappear it, you need to perform aerobic exercise, and fat will disappear not only from the abdomen, but evenly from all areas.
• Weight training.Your goal is to strengthen muscles, not build them. Just perform abdominal exercises without weights.
• Irregularity.If you exercise once a week to get rid of your lower belly, don't expect results. You need to exercise at least every other day, and it is best to do the exercises every morning.
• Trying to lose weight quickly.As sad as it may be, 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 don't appear immediately.

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