Exercises to lose belly fat

The belly often becomes a problem area, but there is no need to despair: it is quite possible to slim your figure in a short time! We share a series 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 what fat looks like in the abdominal area.

Why belly fat appears: find out before abdominal training

At first glance, everything is simple: those who eat a lot will inevitably develop a fat belly. But you've probably seen slender girls who clearly don't suffer from gluttony, but still have a swollen belly. And the most annoying thing is that diets and exercises to lose weight on the waistline do not always help these girls.

There are two types of belly fat: subcutaneous and internal (abdominal, visceral). The latter variety is found among internal organs and can seriously harm health: this has been proven by scientists. In particular, abdominal fat negatively affects 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 dense, you are most likely faced with this very problem and before doing exercises for women to remove the stomach and hips, you should consult a doctor.

The appearance of belly fat is influenced by several factors. And it's not just about overeating and having a sedentary lifestyle. An important role is played by lack of sleep and stress, due to which the adrenal glands actively produce cortisol. And if instead of doing abdominal exercises you also eat chocolates or drink alcohol, your belly will grow even faster.

Other hormones also influence the growth of the abdomen: testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested and bring your hormone levels back to normal. But don't hope that this will lead to the magical disappearance of the belly and the appearance of sculpted abs: you still can't do without abdominal exercises.

Why is it so difficult to lose 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 chemical processes occurring in the body and it takes longer to get rid of it than to eliminate subcutaneous deposits. Exercising at home to lose belly fat may not be enough: you will also have to follow a diet and change your 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, over time you will be able to get rid of it. In this case 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 should be rich in proteins and fibre), move actively to at least half an hour a day and do the most effective exercises to lose belly and hip fat. Over time, even the most stubborn fat deposits will give way.

It is much easier to get rid of subcutaneous fat. It makes your stomach feel flabby and you can pinch it. By doing exercises for women, you can 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 get amazing results from exercise. The combination of cardio and strength training is the key to fully working on reducing the abdominal area. Start your workout with cardio and then move on to strength training. Below we will discuss exactly 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 strength training with weights will pump up your abdominal muscles and make you look boxy, but will have no effect on fat. Therefore, be sure to combine strength training with cardio, avoid weights and don't forget about your diet.

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

• combination of cardio and strength training;
• proper nutrition during training;
• train at an average pace without weights;
• correct 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 skipping rope can handle this type of load perfectly. This is the most affordable and compact cardio exercise machine for working out at home.

Jumping rope every day for 10-15 minutes is a great workout in addition to waist-losing 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 rotating your shoulders forward, backward, and in circles.
• To bring your body into working condition, bend forward and to the side. The bends warm up the oblique muscles of the abdomen and back, forming a clear silhouette of the waist.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, move straight into training to slim your belly.

Skipping rope to lose belly fat

The most effective cardio exercises for the abdomen and general tone of the body. Try doing this at an accelerated pace to burn more calories. After the jump, you can start strength exercises designed to remove belly fat.

1. Stand straight, keep your body straight.
2. He jumps upwards over the rope, rotating only his hands, without spreading his arms too far to the sides.
3. Keep your feet together.
4. Land on the balls of your feet, trying not to touch the floor with your heels.

At a pace 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 optimal exercise for losing belly fat at home. It helps strengthen not only the abdominal muscles, but also those of the back, thus improving the silhouette and waistline.

1. Rest 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. Remain in this position for at least 30 seconds.
4. Repeat the exercise every day for 3 sets, even on days when there are no general workouts.

Side plank for a flat stomach

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

1. Lie on your side, lean on your left arm, bent 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 to lose weight at the waist

Another exercise option to lose weight in the stomach.

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 hands 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 soon notice the results.

1. The starting position is the same as the starting plank, with arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself to the floor as far as possible.
3. Keep your body straight, do not bend your lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If push-ups are difficult, try doing them from a wall or couch.

Straight crunches: an exercise to lose weight in the stomach

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

Oblique twists to slim the waist

What exercises remove the stomach and hips? Of course, oblique twists. Effective training will strengthen 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 a raised position, rotate your body to the right.
5. Extend your arms in front of you.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

Circle for a slim waist and toned tummy

When rotating the circle, all abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help you effectively and quickly shape a slim waist. It not only helps burn calories through cardio exercise but also improves blood circulation in the abdominal area. In a word, this is an ideal exercise for women at home to remove fat from the belly.

1. Put your feet together, place your hands behind your head.
2. Begin rotating the frame in smooth motions from side to side.
3. Try to do 88 rotations on each side for 7 approaches. The longer you rotate the hoop, the faster the result will be noticeable.

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

• Neglect of diet.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 carbs and alcohol, eat as little trans fat as possible, and don't forget protein and fiber.
• Trying to lose weight only in the stomach.It will not work! Strength exercises for the abdominals have practically no effect on adipose tissue: to disappear, you need to perform 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 perform abdominal exercises without weights.
• Irregularities.If you do exercises once a week to get rid of the lower abdomen, do not expect results. You need to practice at least every other day and it is best to do the exercises every morning.
• Trying to lose weight fast.As sad as it may be, getting rid of belly fat is not a matter of losing weight before a vacation, but a long story. Work hard and don't be discouraged by the fact that the results won't come immediately.

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