The stomach is a problem area for many people, especially women.There can be many reasons why excess accumulates here: heredity, poor nutrition, lack of physical activity, etc.To solve this problem, you need to have a comprehensive approach - eat right and, of course, exercise.There are very effective exercises to get rid of belly fat that will help you get in shape quickly.By regularly performing the set of proposed exercises, you will soon notice that your stomach has become flat and your waist has become thin.The main thing is not to be lazy.
HOW TO DO ABDOMINAL EXERCISES
The most effective exercises for losing belly fat can be ineffective if done incorrectly.To ensure maximum results, follow these guidelines:
- It is important to understand the reason why you are seeing excess fat in the belly area and eliminate it.This can be food, weakened muscles or an inactive lifestyle.Once you understand what's holding you back from achieving harmony, you'll know what to work on first.
- Many girls make the mistake of limiting themselves to local abdominal exercises.Experts advise not to neglect general exercises for the whole body.The conclusion is that the muscles in the abdominal area are not local, they belong to the whole body, so for the desired result you need to keep the whole body in good shape.As general exercise, you can use regular brisk walking or jogging.
- Don't expect quick results.First of all, the fat located between the organs in the abdominal cavity is burned, and only then the subcutaneous fat.The first results will be visible after about two months of regular training.
- The optimal time for physical activity is considered the morning, although few people manage to exercise at these hours.The exercises are recommended to be performed three times a week for at least half an hour.
- Nutrition before and after training plays a big role.It is recommended to eat no later than two hours before the start of the class.The best option is light carbohydrates.During training, drink water, because during training the body actively loses it and needs to be replenished.After physical activity, it is better to eat within an hour.The best option is fruit or protein, which will be used to build abdominal muscles.
- When you finish exercising, take a hot shower or bath.
EFFECTIVE EXERCISES FOR BELLY WEIGHT LOSS
Exercises for losing belly fat at home are quite simple and give good results.They strengthen the abdominal muscles and allow you to burn all the excess in this problem area.
Crunches
The most popular abdominal exercise.You should lie on the mattress on your back.Bend your legs at the knees.The entire surface of the feet should be on the floor.Put your hands behind your head.Take a deep breath and lift your upper body off the floor.As you rise, exhale and when you return to the starting position, inhale again.It is recommended to do the exercise10 times, 2-3 approaches.
Reverse jump
Also effective exercises to lose belly fat at home.You should lie face down on the mat.Bend your knees, put your feet on the floor, lower your arms along the body.Raise your legs so that your hips and the floor form a right angle.Then lift your lower back so that your knees point towards your chest.Do 10 repetitionsin 2-3 approaches.
Oblique chewing
The exercise is almost the same as a simple crunch, but you will need to rotate one shoulder towards the other.First, lie on the mat with your hands behind your head.Bend your knees so that your feet do not touch the floor.Lift the upper body as with simple crunches, turning the right shoulder to the left.The left side of the body should be on the floor.The exercise is performed similarly for the other side.It is recommended to repeat the exercise10-12 times.
Jump with raised legs
Lie face up, legs extended and crossed.Repeat the same movements as for simple crunches.Make an approach10-15 times.
Side chews
The exercise is performed in the same way as oblique crunches, but the difference is that you have to lift the left leg while moving the right shoulder and vice versa.Take two approaches10-12 repetitionsin every direction.
Winding bike
You should lie down on a mattress or floor.Keep your hands on either side of your head.Raise your legs, bend them at the knees.Pull your right knee toward your chest.As you lift, try to reach with your left elbow.Then you need to straighten your right leg and pull your left knee towards your chest.Lift your upper body, then bring your left knee up to your chest, making sure it touches your right elbow.Take two approaches10-12 approachesfor each side.
Board with curves
The plank exercise for losing belly fat is very popular.The plank helps to work not only the stomach and sides, but also the back and hips.You should get into a plank position on the mat or floor so that your elbows and knees are on the surface.Look forward, your neck and back should be in a straight line.Raise your knees off the floor, place your feet on your toes and hold this position for half a minute.Then move into a side plank position on both sides alternately.
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Turntable
You should lie on the floor on your side.Shift your body weight to your right leg and arm.The arm should be bent at a right angle.Place your left foot on top of your right.The legs should be straight.Raise your hips and hold this position for 30 seconds.If you are already trained enough, you can keep this bar1-2 minutes.Do the same exercise for the other side.
Lunges with twists
You need to take a step with your left leg, bending it at the knees.You should feel a stretch in the back of your right thigh.The arms should be raised forward so that they are parallel to the floor.Take a big step forward with your left leg and sit as if in a chair.The right leg should be left behind, placing it on the toe.The back should be straight.At the same time, you need to do lunges for the other leg.In total, it is recommended to complete the exercise15 times.
Leans to the side
This exercise helps to remove the stomach and sides.You should stand straight, put your feet together.Raise your arms above your head and fold them.Bend your body as much as possible to feel the stretch.Stay in this position for15 secondsthen go back to original.Do the same with the right side.After you have practiced, you can increase the time of performing the exercise.
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Vacuum
The vacuum is one of the most effective exercises for losing belly fat;however, it is quite simple and is mainly based on breathing.Get on all fours, take a deep breath and relax your stomach.Take out.As you exhale, tighten your stomach and pull back.Stay in this position for 15-30 seconds.Do 2-3 approaches per day15 repetitions.
Lifting the legs
For this exercise you will need a chair.Sit on it, straighten your shoulders and straighten your back.Place your hands at your sides, palms down.Take a deep breath, exhale and raise your knees until they are as close to your chest as possible.Stay in this position for 5-10 seconds.When the knees are close to the chest, there is no need to round the back or bend over.Then lower your feet to the floor.Repeat the exercise15 times.
Fitball press
Many ball exercises to lose belly fat are very effective.A large ball called fitball can be found in almost every gym.It can also be purchased at sporting goods stores.You can simply sit on the ball and do regular abdominal exercises.And this exercise works the lower abdomen.Sit on the floor with the ball between your feet and straight legs, then lean back and place your hands on the floor.Pull your knees into your chest as far as possible, holding the ball, then straighten your legs.Please note that the ball should not touch the floor, the stomach should be tense, with tense muscles.
Walking
Simple walking perfectly helps to get rid of all excesses, especially in the stomach.Walk at a brisk pace for 30 minutes at least five times a week.Also, this simple exercise helps improve heart function and speed up metabolism.
Running
If you've mastered brisk walking, start running.Running is great for burning fat all over your body, including your belly.It is recommended to run at least40 minutes,since after this time the active fat burning process begins.
swimming
Swimming helps to get rid of excess fat in the abdominal area, and also keeps the whole body in good shape.This makes it possible to improve the effectiveness of cardio training.In the initial phase, it is recommended to swim at least once a week.
While performing the plank, it is important to monitor your breathing.
With regular physical activity, you will soon notice clear changes for the better.The exercises are quite simple and do not require special skills.The main thing is to devote time to them regularly.You can be helped by videos of exercises for losing belly fat, which are presented in large numbers on the Internet and will clearly show you how to exercise correctly to achieve results.
In addition, if you want to achieve leanness, review your diet.Eat more often and in small portions, try to exclude fast food, sweets and other harmful foods from the menu and build it in proteins, complex carbohydrates and plant foods.