When losing weight, physical activity plays a big role.Results depend on the right diet and a suitable training program.Effective abdominal exercises will help you get rid of those extra centimeters, and this should involve the oblique and rectus muscles; they need to be performed regularly to achieve good results.Almost all of these are performed in the initial lying-down position and require no additional equipment other than a mat.
How to get rid of belly fat with exercise
To tighten your abdominal muscles, you need to exercise every day and focus on the areas that need to be worked.In order to get rid of those extra centimeters in the abdomen, exercises should include fat burning and strength training aimed at strengthening all abdominal muscles.It is best to exercise on an empty stomach in the morning; exercise time should not be less than 30 minutes.
To improve your physical fitness, you don’t have to go to the gym because you can take classes at home.When training, you need to choose comfortable sportswear and special mats.You can use a water bottle or small dumbbells to lift weights.This will help increase the effectiveness of your workout and speed up the weight loss process.
Morning exercise for the press
Classes at any time of day should begin with a warm-up.In the morning, if you don't have time to attend a full session, you can do it as soon as you wake up.
The following exercises are great for a morning workout:
- Lie down, bend your knees, place your palms behind your head, lift your body so your chest touches your knees, lift your shoulder blades off the mat, and keep your lower back still;
- Starting in the same position, lift your back and bend your knees forward, 15-20 cm to the left and right.
An effective complex for beginners
Courses should be simple and introductory for beginners.Each time you need to increase the number of approaches, but start with the most comfortable number.You should always keep your abdominal muscles tight and feel them working while doing this.First, there are 2 exercises you can do: push down, push up, and side push.
One of the most effective exercises are planks, scissors, twists and bends.Beginners can start with 2 sets of 10-15 reps with a maximum weight of 2kg.If you have a sore throat, you can exercise, but reduce the frequency and intensity of exercise.
fitness
Many girls like this type of exercise because its purpose is to burn body fat.Fitness includes exercises involving the muscles of the legs, abs, back and arms.In this type of training, fat-burning exercises are performed first to remove layers of fat, followed by strength exercises to relieve stress.Such an event should end with an intense workout to form beautiful abs.
Fitness trainers recommend leg swings to burn belly fat, ideally done after a full-body workout at the end of a workout.
Execution plan:
- Assume a lying starting position with arms resting on body;
- Raise your legs 50 degrees;
- Lift each leg as high as possible, alternating 30-40 times;
- While performing, tighten your abdominal muscles as much as possible.
body elasticity
This breathing exercise is recognized as a simple way to work for weight loss.It was developed by American athlete Grig Childers, who showed herself the results of regular body bending exercises - she went from a dress size 56 back to a size 44.Gymnastics is when you breathe deeply, the oxygen entering your body breaks down fat, and the poses performed help tone certain muscles.
How to do bodyflex to burn belly fat:
- Lie on your back with your knees bent;
- Pull hard on your stomach;
- raise arms;
- Breathe slowly and deeply and hold your breath;
- Lift your body, only exercise your abdominal muscles, reach out and hold this position for 10 seconds;
- Exhale smoothly and lower your body;
- Repeat 3-4 times.
Effective exercises for losing weight on your belly and sides at home
In order to lose excess weight with purpose, you need to create the right training plan for yourself.This can be done every day, or you can take 1-2 days off.In order to lose weight in the abdomen and sides, it is best to choose aerobic exercise: running, skipping.Then some strength exercises are recommended - twists, bends, leg raises, planks.For better results, loading should be alternated.
tilt
The purpose of bending over is to burn fat on the sides and waist.There are many variations, but for beginners, the standard slope is suitable.Making them is very simple:
- Starting position - standing, hands on hips;
- Lean left and right, lean forward, lean backward;
- Gradually increase the speed of the movement, and it is recommended to tighten the abdominal muscles as much as possible.
The second option is to put more weight on the abdomen and legs.Its execution process is as follows:
- Starting position - knees bent, hands at shoulder height;
- Start turning your body in different directions, 50 times in each direction;
- Be aggressive with your turns, increasing the speed for the last 10 reps to enhance the fat-burning process.
Straight sit-ups and reverse sit-ups
Crunches combine stress on the obliques and rectus abdominis.Each training system includes both direct and reverse sit-ups.
Straight twisting is performed as follows:
- Starting position - lying on your back with your legs bent at the knees;
- Put your hands behind your head;
- Lift the body upward 30 times;
- Your lower back should be pressed against the floor as you lift your body.
Reverse sit-ups involve lifting your lower back and legs so that your heels are perpendicular to your face.This exercise not only engages the core, but also the back and legs.When performing this move, it is important to control the work of the press so that you can clearly feel the tension in your lower abdomen.In addition to weight loss, training has a preventative effect - it can prevent kyphosis, lordosis, sciatic nerve compression and low back pain.
Incline sit-ups
For girls, this exercise will help sculpt a feminine waist.The movement of side rotation is the same as that of straight rotation, except that the body should not be lifted toward the knees, but should be rotated alternately to the left and right sides.Fat burning is more intense; after 20 body lifts, abdominal muscles start to burn significantly.People with spinal problems due to weight bearing should perform this exercise with caution.
Lift your legs
Effective abdominal exercises include not only building muscle but also actively burning fat.In addition to beautiful abdominal muscles, women also want to have a flat belly because the belly is where fat often appears.To get rid of it, you can perform leg raising exercises regularly.It involves the lower abdominal muscles.
In order for the exercises to be effective, you need to follow these tips:
- Assume a starting position of supine;
- Arms along body, pressed to floor;
- Use your lower abdominal muscles to straighten your legs to a 90-degree angle;
- Don't use your lower back and shoulder blades, and make sure your head and torso are pressed firmly to the floor;
- Repeat 15 times for a total of 3 sets.
burpee
No workout is complete without working all muscle groups.Burpees are one of the most effective exercises for your abs, legs, and butt.Before performing, be sure to warm up your muscles.For beginners, it is best to do 4 times in a row, 2-3 times, and gradually increase the number of times.
technology:
- Starting position - stand upright with back straight;
- Take a plank position - hold your hands, toes touching the ground, and tighten your abdominal muscles;
- When jumping, tuck your legs in front of your chest;
- Jump as high as you can, raise your hands above your head, and clap;
- Return to starting position;
- Complete all stages quickly, doing 4-5 times without stopping.
Plank
This exercise is static, but it works perfectly to help remove fat from problem areas.When doing plank support, you need to lie down with your elbows parallel to the ground, do not bend your waist, and use abdominal tension to stabilize your body.Execution time: 3 sets of 15-20 second breath-holding, 1 minute rest.
What are the best exercises to get rid of belly fat?
When developing a training plan to tone your abs and burn fat in problem areas, you need to have a clear idea of the end results you want.To achieve a flat stomach and burn fat, you need to focus on dynamic activities (burpees, sit-ups, cycling, bending over).If you need to build muscle and relieve stress in addition to burning fat, then you'll want to add barbells, leg lifts, and body lifts to your training system.It's best to alternate workouts and work a new area each day so that each muscle group gets an even pump.
How to Lose Belly Fat Effectively
In order to achieve ideal weight loss results, you need to follow important exercise and nutrition rules.You need to eliminate fried, sweet, fatty foods from your diet and consume more fiber and protein because even the most effective flat belly exercises will not produce results if you are not eating properly.Many sweets can be substituted with dried fruit, nuts, and honey.The most caloric meal should be in the morning.
When exercising, you always need to tighten your muscles as much as possible to burn fat more intensely.At the beginning of your workout, you can do aerobic exercises to warm up your muscles (skipping rope, running), and then perform strength exercises.To improve the effect, you can use heavy objects such as dumbbells or water bottles. The load will increase and fat burning will be better.
aerobics
This type of exercise is also called aerobic exercise.The focus of aerobic exercise is on burning fat.The body uses energy from fat reserves, and a person loses weight.
Such training not only helps reduce training volume, but also strengthens the cardiovascular system and increases endurance.These include: running, jumping, outdoor exercise games, walking, dancing, and swimming.
circuit training
This type of exercise involves performing the same exercise multiple times in a loop.For example, there are about 10 in a cycle; there can be 3-4 such cycles.This workout lasts about 1 hour with 30 seconds of rest and 3-4 minutes of rest between cycles.These classes combine effective exercises for the abs, legs, arms and back.The benefit of circuit training is that after multiple repetitions, the muscles produce lactic acid and the body actively fights this toxin and reduces calories.
interval load
The main difference between this type of exercise and circuit exercise is that interval training alternates training of different muscle groups.For example, running was replaced by squats, squats - push-ups, lunges, etc.The technique of interval training is: the load is minimal at the beginning to warm up the muscles, the most intense in the middle, the execution speed is high, and the intensity is reduced at the end, so that the load on the heart is replaced by the load on the muscles.
Due to the increased stress on the heart, it is not recommended to do this all the time.The ideal option is to continue interval training for 3 weeks and then rest for 7 weeks.This method of exercise is suitable for people who cannot devote more time to training, because in 1 hour of exercise, all muscle groups are exercised and a large number of calories are burned - about 500 calories per exercise.
Effective Postpartum Abdominal Exercises
Postpartum, regular exercise also helps to tighten abdominal muscles, restore muscle tone, and eliminate folds and fat in the abdominal cavity.Effective abdominal exercises for postpartum include planks, sit-ups, sit-ups, leg raises, burpees and bends.In order to achieve the desired results in a short period of time, you can perform circuit training or fitness, which not only burns fat but also strengthens muscles.For effective results, you need to exercise for an hour at least 4 times a week.