When losing weight, physical activity plays a big role.The result depends on a proper diet and an appropriate training program.Effective abdominal exercises will help you remove extra centimeters, which should involve the oblique and straight muscles;they need to be done regularly to achieve a good result.Almost all of them are performed in the starting position lying down, which does not require any additional equipment other than the mat.
How to remove belly fat with exercise
To tighten your abs, you need to exercise daily and focus on the areas that need work.To remove extra centimeters from your belly, your workout should include fat burning and strength training, which aim to work all the abdominal muscles.It is best to exercise in the morning on an empty stomach;the duration of the exercise should not be less than 30 minutes.
To improve your physical fitness you don't need to go to the gym, as classes can be done at home.For training, you need to 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 right after getting out of bed if you don't have time for a full class.
The following exercises are great for a morning workout:
- lie down, bend your knees, palms behind your head, raise your body, touching your chest to your knees, lift your shoulder blades off the mat, your lower back remains motionless;
- the starting position is the same, lift your back and bend forward to your 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 needs to 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 lower, upper and lateral pressure.
One of the most effective exercises is the plank, scissors, twisting and bending of the body.Beginners can start with 2 sets of 10-15 repetitions, using a maximum weight of 2 kg.If you have a sore throat, you can exercise, but reduce the number of approaches and the intensity of the exercise.
Fitness
Many girls prefer this type of exercise because it aims to burn fat throughout the body.Fitness consists of exercises that involve the muscles of the legs, abdominals, back and arms.In this 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 instructors 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 the body;
- raise your legs 50 degrees;
- lift each leg as high as possible alternately 30-40 times;
- While performing, contract your abdominal muscles as much as possible.
Bodyflex
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 body flexion exercises - she returned from size 56 clothes to 44. Gymnastics is that when you take a deep breath, the oxygen that enters the body breaks down fats, and the postures in which it is performed contribute to the tension of certain muscles.
How to perform bodyflex to burn belly fat:
- lie on your back, bend your knees;
- strongly contract your stomach;
- raise both arms;
- breathe slowly and deeply and hold your breath;
- lift your body, work only with your abdominal muscles, take your hands and hold this position for 10 seconds;
- exhale smoothly, lower the body;
- repeat 3-4 times.
Effective exercises to lose weight on the belly and sides at home
To lose extra pounds on purpose, you need to develop the right training program for you.They can be daily or at intervals of 1 to 2 days.To lose weight on the belly and sides, it is better to prefer cardiovascular exercises: running, jumping rope.Then it is advisable to do various strength exercises - twisting, bending, leg raises, planks.For best effect, the load must be alternated.
Inclinations
Curls 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 waist;
- lean to the right and left, forward, backward;
- Gradually increase the speed of your movements, it is advisable to tense your abdomen as much as possible.
The second option involves a greater load on the abdomen and legs.It is carried out as follows:
- starting position – knees bent, hands at shoulder height;
- start rotating your body in different directions, 50 times each;
- the laps must be active, increase the speed the last 10 times to enhance the fat burning process.
Straight and reverse abdominals
Push-ups combine stress on the oblique and rectus abdominis muscles.Direct and reverse crunches are included in all training systems.
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;
- when 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 your core but also your 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, compression of the sciatic nerve and lower back pain.
Oblique push-ups
For girls, this workout will help draw the feminine contour of the waist.Side twists are performed in the same way as straight twists, only the body must be lifted not towards the knees, but turned to the left and right sides alternately.Fat burning occurs more intensely;After 20 body raises, your abs start to burn noticeably.This exercise should be performed with caution by those who have back problems due to the heavy load.
Leg raise
Effective abdominal exercises include not only working the muscles, but also actively burning fat.In addition to a beautiful abdomen, women want to have a flat stomach below, where fat usually appears.To get rid of it, you can perform leg lifts regularly.It involves the lower abdominal muscles.
For the exercise to bring results, you need to follow the execution technique:
- take the starting position lying on your back;
- arms along the body, pressed to the floor;
- stretch your legs straight using your lower abdominal muscles at a 90-degree angle;
- do not use the lower back and shoulder blades, make sure that the head and torso are firmly pressed to 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 running, be sure to warm up your muscles.For beginners, it is better to do 4 times in a row for 2-3 approaches, gradually increasing their number.
Technique:
- starting position – stand upright, straighten your back;
- take the position of doing a plank - hold your hands, touch your toes to the floor, tense your abdomen;
- when jumping, place your legs under your chest;
- jump as high as possible, keeping your hands above your head, clap your hands;
- return to the 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 need to lie down, lean on your elbows parallel to the floor, do not bend your lower back and fix your body with abdominal tension.Duration of execution: 15-20 seconds holding your breath for 3 sets and 1 minute rest.
What is the best exercise to remove belly fat?
When creating a training program to work the abdomen and burn fat from the problem area, you need to clearly understand the desired end result.To get a flat stomach and burn fat, you need to focus on dynamic activities (burpees, sit-ups, cycling, push-ups).If, in addition to burning fat, you also need to strengthen your muscles, outline the relief, you need to add barbell, leg lifts and body lifts to your training system.It is better to alternate workouts and work a new area every day so that each muscle group is pumped evenly.
How to Effectively Get Rid of Belly Fat
To achieve the desired result in weight loss, it is necessary to follow important exercise and nutrition rules.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 give results if you eat improperly.Many sweets can be replaced with dried fruits, nuts and honey.Your highest calorie meal should be in the morning.
During exercise, you always need to tense your muscles as much as possible to burn fat more intensely.At the beginning of your workout, you can do cardiovascular exercises to warm up your muscles (jumping rope, running) and then strength exercises.To improve the effect, you can use weights in the form of dumbbells or water bottles, the load will increase and fat burning will occur even better.
aerobic exercise
These exercises are also called cardio.The point of aerobic exercise is that the emphasis is on burning fat.The body uses energy from fat reserves 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 involves cyclically performing the same exercises several times.For example, a cycle includes about 10 parts;there may be 3-4 such cycles.This workout lasts about an hour, 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 countless repetitions, the muscles produce lactic acid, a toxin that 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 for different muscle groups.For example, running is replaced by squats, squats - push-ups, lunges and so on.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 execution speed is high, and at the end the intensity decreases, the load on the heart is replaced by a load on the muscles.
Doing this all the time is not recommended due to the 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 way of practicing sports is recommended for people who cannot dedicate more time to training, as in 1 hour of exercise all muscle groups are worked and many calories are burned - approximately 500 kcal per workout.
Effective postpartum exercises for the abdomen
After childbirth, regular exercise simultaneously helps to contract the abdominal muscles, restore muscle tone and eliminate folds and fat in the abdominal cavity.Effective abdominal exercises after childbirth include planks, sit-ups, sit-ups, leg raises, burpees, and push-ups.To achieve the desired result in a short time, you can do circuit or fitness training so that not only fat burning occurs, but also muscle strengthening.For effective results, you need to exercise at least 4 times a week for 1 hour.