The stomach is a problem area for many people, especially women.There can be many reasons why the excess accumulates here: heredity, improper diet, lack of physical activity, etc.To solve this problem, a comprehensive approach must be used - eat right and, of course, exercise.There are some very effective exercises to lose belly fat that will help you get in shape quickly.By regularly performing the recommended series of exercises, you will soon notice that your stomach is flat and your waist is slimmer.The point is not to be lazy.
HOW TO DO ABDOMINAL EXERCISES
The most effective exercises for losing belly fat won't necessarily produce results if done incorrectly.For maximum results, follow these guidelines:
- It is important to understand the reason why you see excess fat in the abdominal area and eliminate it.This could be nutrition, weakened muscles or an inactive lifestyle.Once you realize what is preventing you from achieving harmony, you will 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 point is that the abdominal muscles are not local, they belong to the whole body, so for the desired result, the whole body must be kept in good shape.As a general exercise, you can use a regular brisk walk or run.
- Don't expect quick results.First of all, the fat located between the organs in the abdominal cavity is burned, and only then the fat under the skin.The first results will be noticeable after about a few months of regular training.
- The optimal time for exercise is considered to be in the morning, although few people manage to exercise at this time.It is recommended to do 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 at least a few hours before the start of the lesson.The best solution is light carbohydrates.Drink water during training, because during training the body actively loses water and needs to be replenished.It is better to eat within an hour after physical activity.The best options are fruits or proteins that are used to build abs.
- When you're done exercising, take a hot shower or bath.
EFFECTIVE EXERCISES FOR BELLY 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.
It crunches
The most popular abdominal exercise.You should lie on your back on the mat.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.Completion of the exercise is recommended10 times, 2-3 approaches.
Reverse crunch
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 your body.Raise your legs so that your hips and the floor form a right angle.Next, lift your lower back so that your knees point toward your chest.Do 10 repetitionsIn 2-3 approaches.
Oblique cracks
The exercise is almost the same as a simple crunch, but you have to rotate one shoulder towards the other.First, lie down on the mat with your hands behind your head.Bend your knees so that your feet do not touch the floor.Raise your upper body as in simple crunches, turning your right shoulder toward your left.The left side of the body should be on the floor.The exercise is performed in a similar way on the other side.Repeating the exercise is recommended10-12 times.
He crunches with his legs up
Lie face up with legs extended and crossed.Repeat the same movements as for the simple crunch.Prepare an approach10-15 times.
Side crunch
The exercise is performed in the same way as oblique crunches, but the difference is that when moving the right shoulder, you need to raise the left leg and vice versa.Make two approaches10-12 repetitionsin all directions.
Twistable bicycle
You should lie down on a mat or the floor.Keep your hands on either side of your head.Raise your leg, bend it at the knee.Pull your right knee toward your chest.As you raise it, try to reach your left elbow with it.Next, straighten your right leg and pull your left knee toward your chest.Raise your upper body, then bring your left knee up to your chest, making sure it touches your right elbow.Make two approaches10-12 approachesto each side.
Board with screws
The plank exercise for losing belly fat is very popular.The board helps train not only the abdomen and sides, but also the back and hips.You should assume a plank position on the mat or floor with your elbows and knees on the surface.Look forward, your neck and spine 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, alternate on both sides to move into a side plank position.
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Plank with a twist
You should lie on your side on the floor.Place your weight on your right leg and arm.The arm should be bent at a right angle.Place your left foot on your right side.The legs should be straight.Raise your hips and hold this position for 30 seconds.Once you are sufficiently trained, you can keep this rod1-2 minutes.Do the same exercise on the other side.
Breakouts with screws
You need to take one step with your left leg, bent at the knee.You should feel the stretch in the back of your right thigh.Your arms should be raised forward so that they are parallel to the floor.Take a big step forward with your left leg and sit down as if you were sitting on a chair.The right leg should be left behind, placed on the toe.The back should be straight.At the same time, the other leg should be stretched.Overall, it is recommended to do the exercise15 times.
It leans to the side
This exercise helps to remove the stomach and sides.You need to stand straight, put your legs together.Raise your arms above your head and fold them together.Bend your torso as far as possible to feel the stretch.Stay in this position15 secondsthen return to the original.Do the same with the right side.After completing the exercise, you can increase the time to perform 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 mainly based on breathing.Get on all fours, take a deep breath and relax your stomach.He breathes.As you exhale, tighten your stomach and pull it in.Stay in this position for 15-30 seconds.Do 2-3 approaches per day15 repetitions.
Leg lift
You will need a chair for this exercise.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.If the knees are close to the chest, there is no need to round the back or bend down.Then lower your legs to the floor.Repeat the exercise15 times.
Press with a fit ball
Many ball exercises are very effective for losing belly fat.A large ball called a fitball can be found in almost every 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 the lower abdominal muscles.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 to your chest as far as possible, hold the ball, then straighten your legs.Please note that the ball should not touch the floor, the stomach should be tight with tense muscles.
Walk
A simple walk perfectly helps to get rid of all excess, especially in the stomach.Walk at a brisk pace for 30 minutes at least five times a week.In addition, this simple exercise improves heart function and speeds up metabolism.
running
Once you've mastered brisk walking, start running.Jogging is great for burning fat throughout the body, including the belly.It is recommended to at least run40 minutes,because this is when the active process of fat burning starts.
Swimming
Swimming helps to get rid of excess fat in the abdominal area and keeps the whole body in good shape.It makes it possible to improve the efficiency of cardio training.In the initial stage, it is recommended to swim at least once a week.
When performing the plank, it is important to pay attention to 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 point is to make time for them regularly.There are plenty of belly fat loss exercise videos on the internet that clearly show you how to exercise correctly to get results.
In addition, if you want to achieve slimness, 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 on proteins, complex carbohydrates and plant foods.