Exercises to lose belly fat

The stomach often becomes a problem area, but there is no need to despair: it is very 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 your 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 Occurs: Find Out Before Abdominal Training

At first glance, everything is simple: anyone who eats a lot will inevitably develop a fat belly. But most likely, you have seen thin girls who clearly do not 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 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, the 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 dense, then you probably have this very problem, and before doing exercises for women to remove the stomach and ribs, you should consult a doctor.

The appearance of abdominal fat is affected by several factors. And it's not just overeating and being sedentary. 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 abs exercises, 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 don't hope that this will magically make your belly disappear and give you six-pack abs: you still can't do without abs exercises.

Why is it so hard to get rid of 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 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 also need to follow a diet and change your lifestyle.

First, you should take tests and normalize your hormone levels - 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 be able to get rid of it over time. Here it is important not to stop what you started halfway, even if you still do not have results: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively forat least half an hour a day and do the most effective exercises to lose belly fat and ribs. Over time, even the most stubborn fat deposits will subside.

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 performing exercises to remove belly fat

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 amazing results from exercise. The combination of cardiovascular training and strength training is the key to fully work on reducing the abdominal area. Start your workout with cardio, then move on to strength training. We mention below 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 weight training will lift your abs and make you look square, but will have no effect on your fat. So make sure you combine strength training with cardio, avoid weights and don't forget your diet.

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

• combination of cardio and strength training.
• proper nutrition during training.
• training at an average pace without weights.
• proper technique during execution.
• systematic exercise;
• regular lessons 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 accessible cardio includes running, cycling, long distance walking and swimming. At home, a regular sports jump rope can perfectly handle this kind of load. This is the most affordable and compact cardio exercise machine for home fitness.

Jumping rope every day for 10-15 minutes is a great workout in addition to waist loss exercises. Before starting classes, 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 your shoulder joints by rolling your shoulders forward, backward and in a circle.
• To get your body into working condition, bend forward and sideways. Bends warm up the oblique muscles of the abdomen and back, forming a clean silhouette of the waist.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately proceed to the belly fat loss workout.

Rope to lose belly fat

The most effective cardio exercises for abs and overall body tone. Try to do it at an accelerated pace to burn more calories. After the jump, you can start strength exercises designed to get rid of belly fat.

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

At a rate 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 best 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 waistline.

1. Leaning 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. Repeat the exercise daily for 3 sets, even on non-training days.

Side plank for flat stomach

When mentioning what exercises to do to get rid of your belly, many people forget 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, bend at the elbow, raise 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 workout.

Plank with arm and leg raises for waist weight loss

Another exercise option for stomach weight loss.

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 hand alternately.
3. Perform 20 lifts in 3 sets.

Push-ups to lose belly fat

Include this exercise in your belly fat loss fitness routine and you will soon notice the results.

1. The starting position is the same as the starting plank, hands and feet are 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 at the lower back.
4. Repeat 5 times. With each training week, increase the number of repetitions by 1-2. If push-ups from the floor are difficult, try push-ups from a wall or couch.

Straight crunches - an exercise to lose weight in the stomach

The classic answer to the question of which exercises to remove belly fat at home is the critical moments. This workout helps to remove 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. Do not strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists for waist weight loss

What exercises remove the stomach and ribs? Of course, oblique twists. An effective workout 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, raise your shoulder blades above the level of the floor as you exhale.
4. In a raised position, twist your body to the right.
5. Stretch your arms out in front of you.
6. Lower slowly to the floor. Repeat 15-20 times on each side.

Girdle for slim waist and toned stomach

During the rotation of the hoop, all the 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 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. Place your feet together, put your hands behind your head.
2. Begin twisting the hoop with smooth side-to-side motions.
3. Try to do 88 rotations on each side for 7 approaches. The more you spin the hoop, the faster the result will be visible.

The main mistakes when performing exercises to remove the stomach and ribs

• Neglect of diet.I hate to admit it, but whatever ab 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 fibre.
• Trying to lose weight only in the stomach.It won't work! Strength exercises for abs have practically no effect on adipose tissue - to eliminate it, you need to do aerobic exercises, 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. It is enough to do abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower abdomen, don't expect results. You should exercise at least every other day and it is best to do the exercises every morning.
• Trying to lose weight fast.As sad as it is, 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 won't appear immediately.

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