exercises for losing belly fat

The stomach will often become a problem, but there is no need to despair: it is possible to tighten your figure a lot in a short time! We are sharing a series 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 what exercises to remove belly fat, but first we suggest you figure out how fat looks in the abdominal area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: the person 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 belly. And the most annoying thing is that diets and exercises to lose weight in the waist do not always help the girls.

There are two types of belly fat: subcutaneous and internal (abdominal, visceral). The last difference is located between the internal organs and can seriously harm health - this has been proven by scientists. In particular, abdominal fat has a negative effect on the spine, liver, and causes hormonal disorders. The appearance of such fat is the cause of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then most likely you are facing this problem, and before you do exercises for women to remove the stomach and sides, you should consult 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 chocolates or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Other hormones also affect the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It is a good idea to visit an endocrinologist, get tested and get your hormonal levels back to normal. But don't expect your belly to disappear and the appearance of six-pack abs as a result: you still can't do without abdominal exercises.

Why is belly fat so hard to get rid of?

"Too much visceral fat is very dangerous and at the same time very difficult to eliminate. This is because of its complex composition, " explains the Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes that occur in the body, and it takes longer to get rid of it than to get rid of subcutaneous deposits. Exercising at home may not be enough to lose belly fat - you will also need to follow a diet and change your lifestyle.

First, you should test and normalize your hormonal 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 give up what you started half way, even if there are still no results: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich inprotein and fiber), move actively for at least half. once 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 pinch it. By doing exercises for women, you will be able to get rid of that belly in just a few weeks.

rules for exercises to remove belly fat

In order to lose weight from a flabby belly, 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 great results from exercise. 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 directly below the exercises to successfully remove belly fat.

Abdominal training is generally accepted as the most effective way to remove belly fat. This is not entirely true. Excessive strength training with weights will pump up your abdominal muscles and make you look square, but will have no effect on your fat. So, make sure to combine strength training with cardio, avoid weights, and don't forget about your diet.

The basic rules for doing abdominal exercises effectively come down to the following points:

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

A series of effective exercises to lose weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio 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 10-15 minutes is a great workout as well as waist loss exercises. Before you start classes, you should do a ten-minute pre-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 to remove belly fat

• Stretch your shoulder joints by rotating your shoulders forward, back and in a circle.
• In order to bring your body into working position, bend forward and to the sides. Oblique muscle bends warm the abdomen and back, creating a clear waist silhouette.
• Knead the knee and ankle joints with gentle clockwise rotation.
• After warming up, move on immediately to your belly fat loss workout.

jump rope to lose belly fat

The most effective cardio exercises for the abdomen and overall body tone. Try doing it at an accelerated pace to burn more calories. After jumping, you can start strength exercises designed to remove your belly fat.

1. Stand up straight, keep your body straight.
2. Jump straight up 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 on the floor.

At a speed of 80-100 jumpers per minute, 0. 2-0 is burned. 3 kilocalories, for a 15 minute workout - 200 kcal.

Classic plank - abdominal exercise

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

1. Lean on your elbows and toes, spread your feet 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. Do the exercise daily for 3 sets, even on days when there are no general exercises.

Side plan for a flat stomach

When listing what exercises you need to do to get rid of your belly, many people forget about the lateral plane. And it is completely in vain: such training effectively tightens muscles.

1. Lie on your side, lean on your left arm, bent at the elbow, take your right arm and place it behind your head.
2. Keep 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 raises with arm and leg for weight loss at the waist

Another exercise option to lose weight in the stomach.

1. The initial position is the same as the classic plan, but the support is not the elbows, but the hands.
2. Raise your left and right hands alternately.
3. Do 20 lifts in 3 sets.

push-ups for losing 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, hands and feet 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 the lower back.
4. Do 5 times. With each week of training, increase the number of repetitions by 1-2. If pushing up from the floor is difficult, try push-ups from a wall or sofa.

Straight crunches - exercise to lose weight in the stomach

The classic answer to the question of what 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 your back lower on the floor.
3. As you exhale, lift your shoulder blades off the floor, your arms extend forward, touching your knees with your palms.
4. Do not strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Do 15-20 times.

oblique twists to lose weight at the waist

What exercises remove the stomach and side? Of course, oblique twists. Effective workout will tighten your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your back lower on the floor.
3. Using the press, raise your 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. Slowly lower yourself to the floor. Do 15-20 times on each side.

Hoop for thin waist and toned stomach

When rotating the hoop, all the abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help you shape a slim waist effectively and quickly. It not only helps burn calories through cardio exercise, but also improves blood circulation in the abdominal area. In short, this is a great exercise for women at home to get rid of belly fat.

1. Put your feet together, put your hands behind your head.
2. Start turning 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 noticed.

The biggest mistakes when exercises to remove the stomach and side

• Forget about 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 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.Won't work! Abs strength exercises have almost no effect on fat tissue - for them to disappear, you need to do aerobic exercises, and the fat will disappear not only from the abdomen, but equally from all areas.
• exercises with weights.Your goal is to strengthen muscles, not build them. It is enough to do abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower belly, 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, this is not getting rid of belly fat to lose weight before holidays, but a long story. Work hard and don't get discouraged because results won't come immediately.

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