The stomach is a problem area for many people, especially women.The reasons why excess accumulates here can be many: heredity, poor nutrition, lack of physical activity and so on.To solve this problem, you need to take a comprehensive approach: eat well and, of course, exercise.There are very effective exercises to lose belly fat that will help you get back into shape quickly.By regularly performing the proposed series of exercises, you will soon notice that your stomach has become flat and your waist has become slim.The main thing is not to be lazy.
HOW TO DO ABDOMINAL EXERCISES
The most effective exercises for losing belly fat may not produce any results if performed incorrectly.To ensure maximum results, follow these guidelines:
- It is important to understand why you see excess fat in the abdominal area and eliminate it.It could be nutrition, weakened muscles, or an inactive lifestyle.Having understood what prevents you from achieving harmony, you will know what you should work on initially.
- Many girls make the mistake of limiting themselves only to local abdominal exercises.Experts advise not to neglect general exercises for the whole body.The bottom line is that the muscles of the abdominal area are not local, they belong to the whole body, so for the desired result it is necessary to keep the whole body in good shape.As general exercises, you can use regular brisk walking or running.
- 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 evident after about a couple of months of regular training.
- The optimal time for physical activity is considered to be the morning, although few people manage to exercise during these hours.It is recommended to perform the exercises three times a week for at least half an hour.
- Nutrition before and after training plays a huge role.It is recommended to eat no later than a couple of hours before the start of class.The best option is light carbohydrates.During training, drink water, because during exercise the body actively loses it and it needs to be replenished.After physical activity it is best to eat within an hour.The best option is fruits or proteins, which will be used to build abdominal muscles.
- Once you finish your workout, take a warm shower or bath.
EFFECTIVE EXERCISES FOR BELLY WEIGHT LOSS
Exercises to lose 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.
Crunch
The most popular abdominal exercise.You need to lie on the mat on your back.Bend your legs at the knees.The entire surface of your feet should be on the floor.Place your hands behind your head.Inhale deeply and lift your upper body off the floor.As you stand up, exhale and when you return to the starting position, inhale again.It is recommended to perform the exercise10 times, 2-3 approaches.
Reverse crunches
Also effective exercises to lose belly fat at home.You need to lie face down on the mat.Bend your knees, place your feet on the floor, lower your arms along your body.Raise your legs so that your hips and the floor form a right angle.Then lift your lower back so your knees are pointing towards your chest.Do 10 repetitionsin 2-3 approaches.
Oblique crunches
The exercise is almost the same as the simple crunch, but you will have to rotate one shoulder towards the other.First lie down on the mat with your hands behind your head.Bend your knees so your feet don't touch the floor.Raise the upper part as with simple crunches, rotating the right shoulder towards 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.
Crunch with legs raised
Lie on your stomach, with your legs extended and crossed.Repeat the same movements as for simple crunches.Make an approach10-15 times.
Side crunches
The exercise is performed in the same way as oblique crunches, but the difference is that you have to lift your left leg while moving your right shoulder and vice versa.Take two approaches10-12 repetitionsin every direction.
Torsion bicycle
You need to lie down on a mat or on the floor.Keep your hands on both sides of your head.Raise your legs, bend them at the knees.Pull your right knee towards your chest.As you lift it, try to reach your left elbow with it.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 to your chest, making sure it touches your right elbow.Perform two approaches10-12 approachesfor each side.
Plank with twists
The plank exercise to lose belly fat is very popular.The plank helps train not only your belly and hips, but also your back and hips.You need to assume a plank position on the mat or floor so that your elbows and knees are on the surface.Look forward, your neck and spine should be a straight line.Lift your knees off the floor, place your feet on tiptoe and hold this position for half a minute.Then alternately move into a side plank position on both sides.
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Plank with a twist
You need to lie on the floor on your side.Shift your body weight onto your right leg and arm.The arm should be bent at a right angle.Place your left foot on top of your right foot.The legs should be straight.Raise your hips and hold this position for 30 seconds.If you are already trained enough, you can hold 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 foot and sit as if in a chair.The right leg should be left behind, placing it on the toe.Your 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.
It tilts to the side
This exercise helps to remove the belly and hips.You have to stand straight, put your feet together.Raise your arms above your head and bend them.Bend your torso as much as possible to feel the stretch.Stay in this position for15 secondsthen go back to the original.Do the same with the right side.After practicing, you can increase the time you perform the exercise.
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Empty
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.Exhale.As you exhale, contract your stomach and tighten it.Stay in this position for 15-30 seconds.Perform 2-3 approaches per day15 repetitions.
Leg raises
You will need a chair for this exercise.Sit on it, square your shoulders and straighten your back.Place your hands at your sides, palms facing down.Take a deep breath, exhale, and lift your knees until they are as close to your chest as possible.Stay in this position for 5-10 seconds.When your knees are close to your chest, you don't need to arch your back or bend over.Then lower your feet to the floor.Repeat the exercise15 times.
Press with fitball
Many ball exercises for losing belly fat are very effective.A large ball called a fitball can be found in almost any gym.It can also be purchased in sporting goods stores.You can simply sit on the ball and do regular abdominal exercises.And this exercise works your lower abs.Sit on the floor with the ball between your feet and legs straight, then lean back and place your hands on the floor.Bring your knees as close to your chest as possible, holding the ball, then straighten your legs.Keep in mind that the ball should not touch the floor, the stomach should be tense, with tense muscles.
Walk
Simple walking perfectly helps to get rid of all excess, especially on the stomach.Walk briskly for 30 minutes at least five times a week.Additionally, this simple exercise helps improve heart function and speed up your metabolism.
run
If you have learned to walk fast, start running.Jogging is great for burning fat all over your body, including your belly.It is recommended to at least run40 minutes,since it is after this period that the active process of fat burning begins.
I swim
Swimming helps to eliminate excess fat in the abdominal area and also keeps the whole body in good shape.It allows you to improve the effectiveness of cardio training.In the initial phase it is recommended to swim at least once a week.
When doing the plank, it is important to monitor your breathing.
With regular physical activity you will soon notice obvious 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 exercise videos for losing belly fat, which are presented in large numbers on the Internet and which will clearly show you how to exercise correctly to achieve results.
Also, 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 on proteins, complex carbohydrates and plant foods.