When losing weight, physical activity plays an important role.The result depends on a good diet and a suitable training program.Effective exercises for the abdomen will help you remove extra centimeters, which should involve the oblique and straight muscles;they must be carried out regularly to obtain a good result.Almost all of them are performed in the initial lying position, which requires no additional equipment other than a mat.
How to eliminate belly fat with exercises
To tighten your abs, you need to exercise daily and focus on the areas to be worked.To eliminate extra centimeters on the stomach, training should include fat burning and strength training, which are aimed at working all the abdominal muscles.It is best to do the exercises in the morning on an empty stomach;the duration of the exercise should not be less than 30 minutes.
In order to improve your physical fitness, you do not have to go to the gym, because classes can be done at home.For training, you should choose a comfortable sports uniform and a special mat.You can use water bottles or small dumbbells as weights.This will help increase the effectiveness of your workouts and speed up the weight loss process.
Morning exercises for the press
A class at any time of the day should begin with a warm-up.In the morning, you can do this immediately after getting out of bed, if you do not have time for a full-fledged lesson.
The following exercises are perfect for a morning workout:
- lie down, bend your knees, palms behind your head, lift your body, touching your chest with your knees, lift your shoulder blades off the mat, your lower back remains still;
- the starting position is the same, raise your back and bend forward to the knees 15-20 cm to the left and right.
An effective complex for beginners
For beginners, the course should be easy and introductory.The number of approaches should be increased each time, but start with the most comfortable number.When doing this, you should always keep your abs tense and feel them working.To begin with, you can do 2 exercises for the lower, upper and side press.
One of the most effective exercises is the plank, scissors, twist and body bend.Beginners can start with 2 sets of 10 to 15 repetitions, using a maximum weight of 2 kg.If you have a sore throat, you can exercise, but reduce the number of approaches and intensity of exercise.
Fitness
Many girls prefer this type of exercise because it aims to burn fat throughout the body.Fitness consists of exercises that work the muscles of the legs, abdominals, back and arms.In such training, fat burning exercises are first performed to remove the fat layer and then strength exercises are performed to create relief.Such activity should end with an intense workout to form beautiful abs.
Fitness trainers recommend leg swings to burn belly fat, which is best done after a full-body workout at the end of the session.
Execution scheme:
- take the starting position lying down, place your arms along your body;
- raise your legs to 50 degrees;
- lift each leg as high as possible, alternately 30-40 times;
- During execution, engage your abdominal muscles as much as possible.
Body Flexion
This breathing exercise is recognized as a simple working method for losing weight.It was developed by the American Grig Childers, who showed the results of regular bodyflex exercises - she returned from size 56 to 44. Gymnastics is that when you breathe deeply, oxygen entering the body breaks down fats, and the poses in which it is performed contribute to the tension of certain muscles.
How to do bodyflex to burn belly fat:
- lie on your back, bend your knees;
- tuck your stomach in strongly;
- raise both arms;
- breathe slowly and deeply and hold your breath;
- lift your body, work only with your abdominal muscles, grab your hands and hold this position for 10 seconds;
- exhale gently, lower the body;
- repeat 3 to 4 times.
Effective exercises for losing weight in the stomach and sides at home
In order to deliberately lose extra pounds, you need to develop the training program that suits you.They can be daily or with breaks of 1-2 days.To lose weight in the stomach and sides, it is better to focus on cardio exercises: running, jumping rope.Next, it is advisable to do several strength exercises - twisting, bending, leg raises, planks.For better effect, the load should be alternated.
Inclinations
The squats aim to burn fat on the sides and waist.There are many variations, but for beginners, standard slopes are suitable.Making them is very simple:
- starting position – standing, hands on hips;
- lean to the right and left, forward, backward;
- Gradually increase the speed of the movements; it is advisable to use your abs as much as possible.
The second option involves a greater load on the abs and legs.It is carried out in the following way:
- starting position – knees bent, hands at shoulder level;
- start turning the body in different directions, 50 times each;
- the revolutions should be active, increase the speed the last 10 times to improve the fat burning process.
Upright and reverse crunches
Crunches combine stress on the oblique and straight abdominal muscles.Both direct and reverse sit-ups are included in each training system.
Straight twists are performed as follows:
- starting position - lying on your back, legs bent at the knees;
- hands behind the head;
- lift the body 30 times;
- while lifting the body, the lower back should be pressed against the floor.
Reverse crunches involve lifting your lower back and legs so that your heels are perpendicular to your face.This exercise involves not only the core, but also the back and legs.When performing it, it is important to control the work of the press in order to clearly feel the tension in the lower abdomen.In addition to losing weight, training has a preventive effect: it prevents the development of kyphosis, lordosis, pinching of the sciatic nerve and lower back pain.
Oblique crunches
For girls, this workout will help draw a feminine waist contour.Lateral twists are performed in the same way as straight twists, only the body should not be raised towards the knees, but turned alternately to the left and right.Fat burning occurs more intensely;after 20 bodylifts, the abs begin to noticeably burn.This exercise should be performed with caution by those who have spinal problems due to heavy loading.
Leg raise
Effective abdominal exercises are not only about working muscles, but also actively burning fat.In addition to beautiful abs, women want to have a flat stomach underneath, where fat often appears.In order to get rid of it, you can regularly perform leg lifts.It engages the lower abdominal muscles.
In order for the exercise to bring results, you must follow the technique for performing it:
- take the starting position lying on your back;
- arms along the body, resting on the ground;
- stretch your legs straight using your lower abdominal muscles at a 90-degree angle;
- do not use your lower back and shoulder blades, make sure your head and torso are firmly pressed against the floor;
- repeat 15 times for 3 sets.
Burpee
No workout is complete without working all muscle groups.Burpees are one of the most effective exercises for the abdomen, legs and buttocks.Before playing, be sure to warm up your muscles.For beginners, it is better to do 2-3 sets 4 times in a row, gradually increasing their number.
Technical:
- starting position – stand straight, straighten your back;
- take the position as if doing a plank - hold your hands, touch the floor with your toes, contract your abs;
- when you jump, tuck your legs under your chest;
- jump as high as possible, holding your hands above your head, clap;
- return to starting position;
- Perform all steps quickly, 4-5 times without stopping.
Plank
This exercise is static, but it perfectly helps to remove fat from the problem area.To perform a plank, you must lie down, lean on your elbows parallel to the ground, do not bend your lower back and fix your body using abdominal tensions.Duration of execution: 15-20 seconds holding your breath for 3 sets and 1 minute of rest.
What is the best exercise to lose belly fat?
When creating a workout program to work the abs and burn fat from the problem area, you must clearly understand the desired end result.To obtain a flat stomach and burn fat, you should focus on dynamic activities (burpees, crunches, cycling, bends).If, in addition to burning fat, you also need to pump up your muscles, set relief, you need to add barbell, leg raises and body lifts to your training system.It is better to alternate workouts and work out a new zone every day so that each muscle group is pumped evenly.
How to effectively get rid of belly fat
To achieve the desired weight loss result, you must follow important rules of exercise and nutrition.You need to exclude fried, sweet and fatty foods from your diet, consume more fiber and protein, because even the most effective exercises for a flat stomach will not produce results if you eat poorly.Many treats can be replaced with dried fruits, nuts and honey.Your highest calorie meal should be in the morning.
During exercise, you should always contract your muscles as much as possible in order to burn fat more intensely.At the beginning of the workout, you can do cardio exercises to warm up the muscles (jumping rope, running), then strength exercises.To enhance the effect, you can use weights in the form of dumbbells or water bottles, the load will increase and fat burning will be even better.
Aerobic exercise
Such exercises are also called cardio.The beauty of aerobic exercise is that the emphasis is on burning fat.The body uses energy from fat stores and the person loses weight.
Such training not only helps to reduce volume, but also strengthens the cardiovascular system and increases endurance.These include: running, jumping, outdoor sports games, walking, dancing, swimming.
Circuit training
This type of exercise consists of performing the same exercises several times in a cyclical manner.For example, a cycle includes approximately 10 pieces;there may be 3 to 4 such cycles.This workout lasts about an hour, with a break of 30 seconds and between cycles - 3-4 minutes.These classes combine effective exercises for the abdomen, legs, arms and back.The advantage of circuit training is that after many repetitions, the muscles produce lactic acid, a toxin with which the body actively fights and loses calories.
Interval Load
The main difference between this type of exercise and circular exercise is that interval training alternates training different muscle groups.For example, running is replaced by squats, squats - push-ups, lunges, etc.The interval training technique is as follows: at the beginning of the session the load is minimal, warming up the muscles, in the middle it is the most intense, the speed of execution is high, and at the end the intensity decreases, the load on the heart is replaced by a load on the muscles.
It is not recommended to do this all the time due to increased stress on the heart.The ideal option would be to continue interval training for 3 weeks and take a break for 7 weeks.This sports method is suitable for people who cannot devote more time to training, because in 1 hour of exercise all muscle groups are worked out and a lot of calories are burned - about 500 kcal per workout.
Effective postpartum exercises for the abdomen
After childbirth, regular exercises simultaneously tighten the abdominal muscles, restore muscle tone and eliminate folds and fat from the abdominal cavity.Effective abdominal exercises after childbirth include planks, crunches, sit-ups, leg raises, burpees and backbends.To achieve the desired result in a short time, you can do circuit training or fitness so that not only fat burning occurs, but also muscle building.For effective results, you need to exercise at least 4 times a week for 1 hour.