Exercises to lose belly fat

The abdomen often becomes 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 remove belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight on the thighs or cheeks. We will tell you which exercises remove belly fat, but first we suggest you understand how fat appears in the belly area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: whoever eats a lot, his stomach will inevitably grow fat. But you've probably seen slim girls who obviously don't suffer from gluttony, but still have a bulging stomach. And the most annoying thing is that diet 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 latter variety 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 a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and thick, you are most likely facing this problem, and before doing exercises for women to remove the stomach and hips, you should consult a doctor.

Several factors influence the appearance of belly fat. And it's not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, causing the adrenal glands to actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Abdominal growth is also influenced by other hormones - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to see an endocrinologist, do some tests and get your hormone levels back to normal. But don't get your hopes up that your belly will magically disappear and six-pack abs appear: you still can't do without abdominal exercises.

Why is belly fat so hard to remove?

"Excess visceral fat is very dangerous and at the same time very difficult to remove. This is because of 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 more time 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 need to follow a diet and change your lifestyle.

First you need to test yourself and normalize the level of hormones - without this, all your efforts will be in vain. After that, prepare for a long fight: belly fat doesn't give up easily, but if you're persistent enough, you'll get rid of it over time. Here it is important not to give up what you have 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 an hour a dayand do the most effective exercises to lose belly and hip fat. Over time, even the most stubborn fat deposits will loosen.

It is much easier to get rid of subcutaneous fat. This 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 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 can you achieve amazing results with exercise. A combination of cardio and strength training is the key to a complete work on reducing the abdominal area. Start your workout with cardio, then move on to strength training. Below we will discuss which exercises successfully remove belly fat.

Abdominal training is generally accepted as the most effective way to get rid of belly fat. This is not entirely true. Excessive weight training will pump up your abs and make you look square, but will have no effect on your body fat. Therefore, definitely combine strength training with cardio training, avoid weights and don't forget about nutrition.

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

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

A set of effective exercises for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio training. The most affordable cardio includes running, cycling, long distance walking and swimming. At home, an ordinary sports jump rope can perfectly handle this type of load. This is the most affordable and compact cardio machine for exercising at home.

Jumping rope every day for 10-15 minutes is an excellent workout in addition to waist-reducing 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 the shoulder joints by rotating the shoulders forward, backward and in a circle.
• To get your body into working condition, bend forward and sideways. Folds warm up the oblique muscles of the abdomen and back, forming a clear silhouette of the waist.
• Knead the knee and ankle joints with light clockwise rotations.
• After the warm-up, immediately move on to the weight loss training from the stomach.

Jump rope for belly fat loss

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

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

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

Classic plank - abdominal exercise

Plank is the optimal 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. Lean 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 daily in 3 sets, even on days when there is no general training.

Side plank for flat stomach

When listing what exercises you should do to get rid of your belly, many people forget about 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 lifting arms and legs for slimming in the waist

Another exercise option for losing weight in the stomach.

1. The starting position is the same as with the classic plank, but the support is not the elbows, but the hands.
2. Raise your left and right arms alternately.
3. Perform 20 lifts in 3 sets.

Push-ups to lose belly fat

Include this exercise 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, 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 in 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 are difficult, try push-ups from the wall or sofa.

Flat abs - exercise for losing weight in the stomach

The classic answer to the question of which exercises to remove belly fat at home are sit-ups. This exercise helps in removing fat and strengthening 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. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique bandages for slimming in the waist

What exercises remove the stomach and hips? Of course, oblique turns. Effective training 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 the 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.

A hoop for a thin waist and a toned stomach

When rotating the hoop, all 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, but it also improves blood circulation in the abdominal area. In a word, 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 turning the hoop in a smooth side-to-side motion.
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 main mistakes when performing exercises to remove the belly and hips

• Child neglect.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.
• You are only trying to lose weight in your stomach.It won't work! Strength exercises for abdominal muscles practically do not affect adipose tissue - to lose it, you need to perform aerobic exercises, and fat will disappear not only from the abdomen, but evenly from all areas.
• Exercises with weights.Your goal is to strengthen your 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 exercises every morning.
• I'm trying to lose weight fast.As sad as it is, getting rid of belly fat is not a matter of losing weight before vacation, but a long story. Work hard and don't be discouraged by the fact that results won't appear immediately.

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