Exercises to reduce belly fat

The stomach often becomes a problem area, but there is no need to despair: it is possible to get a toned figure in a short time! We are sharing an effective set of exercises to reduce 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 what exercises help get rid of belly fat, but first we advise you to find out how fat appears in the abdominal area.

Why does belly fat appear: find out before doing abdominal exercises

At first glance, everything is very simple: whoever eats a lot will definitely get belly fat. But surely you've seen slim girls who clearly don't suffer from bulimia but still have bulging bellies. And the most annoying thing is that diets and exercises 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 is located between internal organs and can cause serious harm to health - this has been proven by scientists. In particular, belly fat negatively affects the spine and liver, causing hormonal disorders. The appearance of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your belly is round and thick, then most likely you are facing this very problem, and before doing exercises for women to eliminate the belly and sides, you should consult a doctor.

The appearance of belly 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 chocolate or drink wine instead of exercising, your belly will grow even faster.

Other hormones also affect the development of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to see 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 the abdomen and the appearance of six-pack abs: you still cannot do without abdominal exercises.

Why is belly fat so difficult to get rid of?

"Excess visceral fat is very dangerous, and at the same time very difficult to get rid of. 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 its removal will take longer than the removal of subcutaneous deposits. Exercising at home to lose belly fat may not be enough – you also need to make changes to your diet and lifestyle.

First, you should get tested and normalize your hormone levels - without this, all your efforts will be in vain. Then, 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 abandon what you have started halfway, even if there are no results yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet shouldrich in protein and fiber), exercise actively for at least half a day. hours every day and perform the most effective exercises to reduce belly and side fat. Over time, even the most stubborn fat deposits will surrender.

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

Rules for performing exercises to reduce belly fat

To lose weight from a pot belly, you need to strengthen your muscles and reduce its volume with 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 key to effective abdominal slimming. Start your workout with cardio and then move on to strength training. Below we will discuss exactly which exercises help successfully get rid of belly fat.

It is generally accepted that abdominal training is the most effective way to get rid of 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 mass. Therefore, remember to combine strength training with cardio, avoid weight training and don't forget about your diet.

The basic principles for performing effective abdominal exercises include the following points:

• combines cardio and strength training;
• Proper nutrition during training;
• Workout at a moderate pace without weights;
• Correct technique when performing;
• systematic exercises;
• Regular classes at least 3-5 times a week.

Summary of effective abdominal weight loss exercises

What exercises should I do to reduce belly fat? Beginners should definitely start with cardiovascular training. The most accessible cardiovascular exercises include running, cycling, hiking, and swimming. At home, an ordinary sports jumping rope can handle this type of load perfectly. This is the most compact and affordable cardio machine for working out at home.

Jumping rope every day for 10 - 15 minutes is a great exercise in addition to waist slimming exercises. Before starting the class, you should warm up for 10 minutes to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times on each side.

Warm up before doing exercises to reduce belly fat at home

• Stretch your shoulder joint by rotating your shoulder forward, backward, and in a circular motion.
• To put your body into action, lean forward and to the sides. Bending movements warm up the oblique muscles of the abdomen and back, creating a well-defined waist shape.
• Knead the knee and ankle joints gently clockwise.
• After warming up, immediately move on to exercises to reduce belly fat.

Jumping rope reduces belly fat

Cardio exercises are most effective for the abdominal area and overall body tone. Try to do it at a faster pace to burn more calories. After jumping, you can start strength exercises designed to get rid of belly fat.

1. Stand straight, keep your body straight.
2. Jump straight up on the rope, just rotating your arms without extending them 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 speed of 80-100 jumps per minute, 0. 2-0. 3 kilocalories are burned, in 15 minutes of training - 200 kcal.

Classic Plank - abdominal exercise

Plank is the optimal exercise to reduce belly fat at home. It helps strengthen not only the abdominal muscles but also the back, thereby improving the shape and waistline.

1. Lean on your elbows and toes and 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 for 3 sets, even on days without general exercise.

Side plank for a flat stomach

When listing the exercises to do to get rid of the belly, many people forget about the side plank exercise. And it is completely in vain: such training will effectively tone the muscles.

1. Lie on your side, lean on your left arm, bend your 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. Perform 2-3 approaches on each side in one training session.

Plank raises arms and legs to lose weight around the waist

Another exercise option to lose belly weight.

1. The starting position is the same as the classic plank position, but the fulcrum is not the elbow but the hand.
2. Raise your left and right hands respectively.
3. Perform 20 lifts in 3 sets.

Push-ups to reduce belly fat

Include this exercise in your exercise routine to reduce belly fat and you will soon see results.

1. The starting position is the same as the original plank position, arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself to the floor as low as possible.
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 doing push-ups from the floor is difficult, try doing push-ups from a wall or sofa.

Straight crunches - exercises to lose weight in the abdominal area

The classic answer to the question of which exercises to reduce belly fat at home is crunches. This exercise helps eliminate 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. Don't strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique rotation to lose weight at the waist

What exercises remove the stomach and sides? Of course, oblique twist. An effective exercise that will tone 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 the floor as you exhale.
4. In an advanced position, twist your body to the right.
5. Stretch your arms forward.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

Ring for slim waist and firm belly

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

1. Put your feet together, put your hands behind your head.
2. Begin twisting with a smooth side-to-side motion.
3. Try to do 88 swings on each side in 7 approaches. The longer you rotate, the faster the results will be.

The main mistakes when performing abdominal and lateral ablation exercises

• Neglecting your diet.I hate to admit this, but no matter what ab exercises you do, they won't be effective enough without dieting. So limit simple carbohydrates and alcohol, eat as few trans fats as possible, and don't forget protein and fiber.
• Try to lose weight only in your belly.Will not work! Strength exercises for abdominal muscles have almost no effect on fatty tissue - to disappear it, you need to do aerobic exercises, fat will disappear not only from the abdomen, but also evenly from allall regions.
• Exercises with weights.Your goal is to strengthen your muscles, not build them. It is enough to simply perform abdominal exercises without weights.
• Anomaly.If you exercise once a week to get rid of your lower belly, don't expect results. You need to exercise at least once every two days, and it is better to exercise every morning.
• Trying to lose weight quickly.Although sad, getting rid of belly fat is not a matter of losing weight before the holidays but a long story. Work hard and don't get discouraged because the results won't appear immediately.

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