When it comes to losing weight, physical activity plays a big role.The results depend on a proper diet and an appropriate training program.Effective exercises for the stomach will help you remove extra centimeters, which should involve the oblique and rectus muscles;They need to be done regularly to achieve good results.Almost everything is done in the starting position, which requires no additional equipment other than the mat.
How to get rid of belly fat with exercise
To tighten your abs, you need to exercise every day and focus on the areas that need to be worked.To get rid of extra centimeters in the stomach, exercise should include fat burning and strength exercises, which aim to work all the abdominal muscles.It is better to do exercises in the morning on an empty stomach;The training period should not be less than 30 minutes.
To improve your physical fitness, you don't need to go to the gym, because classes can be done at home.For training, you need to choose comfortable sports uniforms and special mats.You can use a water bottle or small dumbbells for weight.This will help increase the effectiveness of your training and speed up the weight loss process.
Morning Training for the Press
Lessons at any time of the day should begin with a warm-up.In the morning, you can do it immediately after getting out of bed, if you don't have time for a full lesson.
The following exercises are great for a morning workout:
- Lie down, bend your knees, palms behind your head, lift your body, touch your chest to your knees, lift your shoulder blades off the mat, your lower back remains motionless;
- The starting position is the same, raise your back and bend your knees 15-20 cm to the left and right.
An effective complex for beginners
For beginners, this course should be easy and introductory.The number of approaches should be increased each time, but start with the most comfortable number.While doing this, you should always keep your abs tense and feel them working.To start, you can do 2 exercises for the lower press, upper and lateral.
One of the most effective exercises is the plank, scissors, twisting and bending of the body.Beginners can start with 2 sets of 10-15 reps, using a maximum weight of 2 kg.If you have a sore throat, you can exercise, but reduce the number of approaches and the intensity of the exercise.
Fitness
Many girls prefer this type of exercise because it aims to burn fat all over the body.Fitness consists of exercises involving legs, abs, back and arm muscles.In such exercises, fat-burning exercises are performed first to remove fat layers, and then strength exercises are performed to help.Such activities should end with intense exercise to shape beautiful abs.
Fitness trainers recommend leg swings to burn belly fat, which are best done after a full-body workout at the end of the session.
Implementation Scheme:
- Take the starting position lying down, place your hands along your body;
- Raise your legs up to 50 degrees;
- Raise each leg as high as possible, alternating 30-40 times;
- During the exercise, tense your abdominal muscles as much as possible.
Bodyflex
This breathing exercise is recognized as an easy way to lose weight.It was developed by the American Grig Childers, who showed the results of regular bodyflex training - he returned from a dress size of 56 to 44. Gymnastics is when you take a deep breath, oxygen enters the body to break down fat, and the poses he performs contribute to certain muscle tension.
How to Do Bodyflex to Burn Belly Fat:
- Lie on your back, bend your knees;
- pull your stomach in tight;
- raise both arms;
- Take a long, slow breath and hold your breath;
- Lift your body, working only your abdominal muscles, reach your hands and hold this position for 10 seconds;
- exhale smoothly, lower the body;
- Repeat 3-4 times.
Effective exercises to lose weight in the stomach and sides at home
To deliberately lose extra pounds, you need to develop the right training program for yourself.They can be daily or with a break of 1-2 days.To lose weight in the stomach and sides, it is better to choose cardio exercises: running, jumping rope.Then it is advisable to do some strength exercises - twisting, bending, leg lifts, planks.For a better effect, the load should be replaced.
Leaning
Bend-overs are intended to burn fat from the sides and waist.There are many variations, but for beginners, the standard inclination is suitable.Make it very easy:
- Starting Position - Standing, hands on hips;
- Lean right and left, forward, backward;
- Gradually increasing the speed of movement, it is advisable to repel your abs as much as possible.
The second option involves a greater load on the abs and legs.It is done as follows:
- Starting Position - Knees bent, hands at shoulder level;
- Start turning the body in different directions, 50 times each;
- The turn should be active, increasing the speed for the last 10 times to increase the fat burning process.
Straight and reverse crunches
Crunches combine pressure on the oblique abdominal and rectal muscles.Direct and reverse crunches are incorporated into each training system.
Straight deviation is done as follows:
- Starting Position - Lie on your back, legs bent at the knees;
- hands behind your head;
- Lift the body up 30 times;
- When lifting the body, the lower back should be pressed to the floor.
Reverse crunches involve lifting your back and lower legs so that your heels are perpendicular to your face.This exercise involves not only the core, but also the back and legs.When performing it, it is important to control the work of the press to clearly feel the tension in the lower abdomen.In addition to losing weight, exercise has a preventive effect - it prevents the development of kyphosis, lordosis, pinched sciatic nerve and back pain.
Oblique crunches
For girls, this exercise will help draw a feminine waistline.Lateral deviations are performed in the same way as straight ones, only the body must be raised not towards the knees, but turned to the left and right sides alternately.Fat burning occurs more strongly;After 20 deadlifts, the abs start burning.This exercise should be done with caution by those who have problems with the spine due to heavy loads.
A hike
Effective abdominal exercises include not only working the muscles, but also actively burning fat.In addition to beautiful abs, women want to have a flat stomach below, where fat often appears.To get rid of it, you can regularly do leg lifts.It involves the lower abdominal muscles.
For training to bring results, you need to follow the technique of doing it:
- Take the starting position lying on your back;
- arms along the body, pressed to the floor;
- stretch your legs straight using your lower abdominal muscles at a 90-degree angle;
- Do not use the back blade and lower shoulders, make sure that your head and trunk are pressed tightly to the floor;
- Repeat 15 times for 3 sets.
Burpees
No workout is complete without working all muscle groups.Burpees are one of the most effective exercises for the stomach, legs and back.Before doing, be sure to warm up your muscles.For beginners, it is better to do 4 times in a row for 2-3 approaches, gradually increasing their number.
Technique:
- Starting Position - Stand straight, straighten your back;
- Take the position to do the plank - hold your hands, touch your toes to the floor, tense your abs;
- When jumping, tuck your legs under your chest;
- Jump as high as possible, hold your hands above your head, clap your hands;
- return to the starting position;
- Do all stages quickly, 4-5 times without stopping.
Board
This exercise is static, but it perfectly helps to remove fat from problem areas.To do the plank, you need to take a lying position, lean on your elbows parallel to the floor, do not bend your back, and finish your body using abdominal tension.Duration of Execution: 15-20 seconds holding the breath for 3 sets and 1 minute rest.
What are the best exercises to lose belly fat?
When creating an exercise program to work abs and burn fat from problem areas, you need to clearly understand the desired end result.To achieve a flat stomach and burn fat, you need to focus on dynamic activities (burpees, crunches, cycling, bending).If, in addition to burning fat, you also need to pump muscles, outline relief, you need to add barbells, leg lifts, and body lifts to your training system.It is better to alternate training and work on a new area every day so that each muscle group is pumped equally.
How to Lose Belly Fat Effectively
To achieve the desired results in weight loss, you need to follow important rules of exercise and nutrition.You need to exclude fried, sweet, fatty foods from your diet, take more fiber and protein, because even the most effective exercises for a flat stomach will not produce results if you eat incorrectly.Many sweets can be replaced with dried fruits, nuts, and honey.Your highest calorie meal should be in the morning.
During exercise, you always need to stretch your muscles as much as possible to burn fat more vigorously.At the beginning of the workout, you can do cardio exercises to warm up the muscles (jumping rope, running), and then strength exercises.To increase the effect, you can use weights in the form of dumbbells or water bottles, the load will increase, and fat burning will occur better.
Aerobic exercise
Such exercises are also called Cardio.The point of aerobic exercise is that the emphasis is on burning fat.The body uses energy from fat reserves, and the person loses weight.
Such training not only helps to reduce volume, but also strengthens the cardiovascular system and increases endurance.These include: running, jumping, outdoor sports games, walking, dancing, swimming.
Circuit training
This type of training involves repeating the same exercise over and over again.For example, one cycle includes about 10 pieces;There are 3-4 such cycles.This training lasts about an hour, rest 30 seconds, and between cycles - 3-4 minutes.Such classes combine effective exercises for the abdomen, legs, arms and back.The benefit of circuit training is that after many repetitions, the muscles produce lactic acid, a toxin that the body actively fights and loses calories.
Intermittent load
The main difference between these exercises and circuit training is the interval training for different muscle groups.For example, walking is replaced by squats, squats - push-ups, lunges, etc.The interval training technique is as follows: At the beginning of the session the load is minimal, warming up the muscles, in the middle it is the most intense, the speed of execution is high, and at the end the intensity decreases, the load on the heart is replaced by the load on the muscles.
Doing this all the time is not recommended because of the increased pressure on the liver.The ideal option is to continue interval training for 3 weeks and rest for 7 weeks.This method of playing sports is suitable for people who cannot devote more time to training, because in 1 hour of exercise all muscle groups are produced and a lot of calories are burned - about 500 kcal per exercise.
Postpartum exercises are effective for the stomach
After giving birth, regular exercise at the same time helps tighten the abdominal muscles, restore muscle tone, and eliminate folds and fat in the abdominal cavity.Effective postpartum abdominal exercises include planks, crunches, sit-ups, leg raises, burpees, and twists.To achieve the desired results in a short time, you can do circuit or fitness training so that not only fat burning occurs, but also muscle strengthening.For effective results, you need to exercise at least 4 times a week for 1 hour.