Exercises to lose abdominal fat.

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to tone the figure in a short time! We share a series of effective exercises to eliminate abdominal fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in your thighs or cheeks. We tell you which exercises eliminate abdominal fat, but first we suggest that you find out how fat appears in the abdominal area.

Why abdominal fat appears: discover it before abdominal training

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat belly. But you've probably 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 slim the waist do not always help these girls.

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The latter variety is found among internal organs and can seriously harm health, as scientists have proven. 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, then most likely you are faced with this same problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

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

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

Why is it so difficult 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-Fernández. Visceral fat is less sensitive to chemical processes occurring in the body and takes longer to eliminate than to eliminate subcutaneous deposits. Exercising at home to lose belly fat may not be enough; In addition, you will need to follow a diet and change your lifestyle.

First, you need to get tested and normalize your hormone levels; Without this, all your efforts will be in vain. After this, prepare for a long struggle: belly fat doesn't go away easily, but if you're persistent enough, you'll be able to get rid of it over time. Here it is important not to leave what you started halfway, even if there are still no results: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half an hour . hour a day and do the most effective exercises to lose belly and side 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 look flabby and may pinch it. By doing exercises for women you can get rid of that belly in just a few weeks.

Rules for performing exercises to eliminate abdominal fat.

To lose weight with a flabby belly, it is necessary to strengthen the muscles and reduce their volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results with exercise. The combination of cardiovascular 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 analyze exactly which exercises successfully eliminate abdominal fat.

It is generally accepted that abdominal training is the most effective way to eliminate abdominal fat. This is not entirely true. Excessive strength training with weights will stimulate your abdominal muscles and make you look square, but it will have no effect on your fat. Therefore, be sure to combine strength training with cardio, avoid weights and don't forget about your diet.

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

• combination of cardiovascular and strength training;
• proper nutrition during training;
• train at a medium pace without weights;
• correct technique when performing;
• systematic exercise;
• regular classes 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 abdominal fat? Beginners should definitely start with cardiovascular training. The most accessible cardio includes running, cycling, long-distance walking, and swimming. At home, a normal sports jump rope can withstand this type of load perfectly. This is the most affordable and compact cardio machine for working out at home.

Jumping rope every day for 10 to 15 minutes is a great exercise in addition to waist-lowering exercises. Before starting classes, it is advisable to do a ten-minute warm-up to stretch the joints and warm up the muscles. Repeat the warm-up exercises 10 to 15 times on each side.

Warm up before doing exercises at home that eliminate abdominal fat.

• Stretch your shoulder joints by rotating them forward, backward and in a circle.
• To get your body in working order, lean forward and to the sides. The curves 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, immediately move on to your workout to lose belly fat.

Jump rope to lose belly fat

The most effective cardiovascular exercises for the abdomen and general body tone. Try to do it at a fast pace to burn more calories. After jumping, you can begin strength exercises designed to eliminate belly fat.

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

At a pace of 80 to 100 jumps per minute, 0. 2 to 0. 3 kilocalories are burned, during a 15-minute workout - 200 kcal.

Classic plank - abdominal exercise

The plank is the optimal exercise to lose abdominal fat at home. It helps strengthen not only the abdominal muscles, but also the back, thus improving the silhouette and waist.

1. Rest on your elbows and toes, spread your legs shoulder-width apart.
2. Close your hands forming 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 days when there are no general workouts.

Side plank for a flat stomach

When listing the exercises you should do to get rid of your belly, many people forget about the side plank. And it is completely in vain: this type of training effectively strains 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 to 60 seconds.
3. Do the same on the other side.
4. Perform 2-3 sets 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 abdominal fat

Include this exercise in your exercise routine to lose abdominal fat and you will soon notice the results.

1. The starting position is the same as the starting plank, with your arms and legs 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 your lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If you find push-ups from the floor difficult, try doing them from a wall or a couch.

Straight abdominals: an exercise to lose weight in the stomach

The classic answer to the question of what exercises to eliminate abdominal fat at home is crunches. This training helps eliminate 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, and touch your palms to your knees.
4. Do not strain your neck or shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15 to 20 times.

Oblique twists to lose weight at the waist.

What exercises eliminate the stomach and sides? Of course, oblique turns. 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, lift your shoulder blades above floor level as you exhale.
4. In an elevated position, turn your body to the right.
5. Stretch your arms in front of you.
6. Slowly lower yourself to the ground. Repeat 15 to 20 times on each side.

Underwire for thin waist and toned belly.

When rotating the hoop, all 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 cardiovascular exercise, but it also improves blood circulation in the abdominal area. In a word, this is an ideal exercise for women at home to eliminate belly fat.

1. Bring your feet together, place your hands behind your head.
2. Start rotating the hoop with gentle side-to-side movements.
3. Try to do 88 rotations on each side for 7 approaches. The more you rotate the ring, the faster the result will be noticeable.

The main mistakes when performing exercises to remove the stomach and sides.

• 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 about protein and fiber.
• Trying to lose weight only in the stomach.It won't work! Strength exercises for the abs have practically no effect on adipose tissue; To disappear it, it is necessary to perform aerobic exercises and the fat will disappear not only from the abdomen, but evenly in all areas.
• Weight training.Your goal is to strengthen muscles, not build them. It is enough to perform 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 it every morning.
• Trying to lose weight quickly.As sad as it may seem, 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 the results will not appear immediately.

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