When losing weight, physical activity plays a big role.The result depends on proper nutrition and an appropriate training program.Effective exercises for the abdomen will help you remove extra centimeters, which should include oblique and straight muscles;they must be done regularly to achieve a good result.Almost all are performed in the initial supine position, which requires no additional equipment other than a mat.
How to get rid of belly fat with exercise
To tighten your stomach, you need to do exercises daily and focus on the areas that need to work.To remove extra centimeters on the abdomen, training should include fat burning and strength training, which are aimed at working all the abdominal muscles.It is best to do exercises in the morning on an empty stomach;the duration of the exercise should not be less than 30 minutes.
To improve your fitness, you don't need to go to the gym, as classes can be held at home.For training, you should choose a comfortable sports uniform and a special mat.You can use water bottles or small dumbbells for weights.This will help you increase the effectiveness of your workouts and speed up the weight loss process.
Morning exercises for the press
A lesson at any time of the day should begin with a warm-up.In the morning, you can do it right after getting out of bed if you don't have time for a full lesson.
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, raise your shoulder blades from the mat, the lower back remains motionless;
- the starting position is the same, lift the back and bend forward to your knees 15-20 cm to the left and right.
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.While doing this, you should always keep your abs tight and feel them working.To begin with, you can do 2 exercises for the lower, upper and lateral press.
One of the most effective exercises is the plank, scissor, twist and bend 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 they aim to burn fat all over the body.Fitness consists of exercises that involve the muscles of the legs, abdomen, 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 an activity should end with an intense workout to shape beautiful abdominal muscles.
Fitness trainers recommend leg swings to burn belly fat, which are best done after a full-body workout at the end of the session.
Execution scheme:
- take a starting position in a lying position, place your hands along the body;
- raise your legs to 50 degrees;
- lift each leg as high as possible, successively 30-40 times;
- During the performance, tense the abdominal muscles as much as possible.
Bodyflex
This breathing exercise is recognized as a simple and effective weight loss method.It was developed by the American Grigg Childers, who showed the results of regular bodyflex exercises - she returned from a clothing size of 56 to 44. Gymnastics is that when you take a deep breath, the oxygen entering the body breaks down fat, 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;
- pull your stomach hard;
- raise both hands up;
- take a slow deep breath and hold your breath;
- lift your body up, work only the abdominal muscles, stretch your arms and hold this position for 10 seconds;
- exhale smoothly, lower the body;
- repeat 3-4 times.
Effective exercises for slimming the abdomen and sides at home
To purposefully lose extra pounds, you need to develop the right training program for yourself.They can be daily or with breaks of 1-2 days.To lose weight in the abdomen and sides, it is better to prefer cardio exercises: running, jumping rope.After that, it is recommended to do several strength exercises - twists, bends, leg lifts, planks.For a better effect, the load should be alternated.
Slopes
Push-ups are aimed at burning fat from the sides and waist.There are many variations, but for beginners, the standard slopes are suitable.Making them is very simple:
- starting position - standing, hands on hips;
- lean right and left, forward, backward;
- Gradually increase the speed of movements, it is recommended to strain your abdomen as much as possible.
The second option involves a greater load on the abdomen and legs.It is performed as follows:
- starting position - bent knees, hands at shoulder level;
- start turning the body in different directions, 50 times each;
- turns should be active, increase the speed for the last 10 times to enhance the fat burning process.
She also does reverse sit-ups
Abdominal presses combine tension on the oblique and rectus abdominis muscles.Direct and reverse crunches 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 up 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 also has a preventive effect - it prevents the development of kyphosis, lordosis, pinching of the sciatic nerve and back pain.
Incline sit-ups
For girls, this workout will help you draw a feminine waistline.Lateral twists are performed in the same way as straight ones, only the body should be raised not to the knees, but turned alternately to the left and right.Fat burning becomes more intense;after 20 lifts of the body, the abdomen begins to noticeably burn.This exercise should be performed with caution by those who have problems with the spine due to heavy loads.
Leg lift
Effective abdominal exercises include not only muscle training, but also active fat burning.In addition to a beautiful stomach, women want to have a flat stomach below, where fat often appears.To get rid of it, you can do leg lifts regularly.Engages the lower abdominal muscles.
In order for the exercise to bring results, you must follow the execution technique:
- take a starting position lying on your back;
- hands along the body, pressed to the floor;
- stretch your legs straight, using the lower abdominal muscles at an angle of 90 degrees;
- do not use the lower back and shoulder blades, make sure that your head and torso are tightly pressed to the floor;
- repeat 15 times for 3 sets.
Burpees
No workout is complete without working all muscle groups.Burpees are one of the most effective exercises for abs, legs and butt.Before performing, do not forget 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 a plank position - hold on to your hands, touch your toes to the floor, tense your stomach;
- when jumping, tuck your legs under your chest;
- jump as high as possible, holding your hands above your head, clap;
- return to starting position;
- Perform all stages quickly, 4-5 times without stopping.
Board
This exercise is static, but ideally helps to remove fat from the problem area.To perform a plank, you need to take a lying position, lean on your elbows parallel to the floor, do not bend the lower back and fix your body with abdominal tension.Duration of performance: 15-20 seconds of holding the breath for 3 sets and 1 minute of rest.
What is the best exercise to get rid of belly fat?
When creating an exercise program for training the abdomen and burning fat from the problem area, you need to clearly understand the desired end result.To achieve 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 need to pump up muscles, outline the relief, you should add a barbell, leg lifts and body lifts to your training system.It is better to alternate training and train a new area every day so that each muscle group is pumped evenly.
How to effectively remove belly fat
To achieve the desired weight loss result, you must follow important rules of exercise and nutrition.You should exclude from your diet fried, sweet, fatty foods, consume more fiber and protein, because even the most effective exercises for a flat stomach will not give results if you eat incorrectly.Many sweets can be replaced with dried fruit, nuts and honey.Your most caloric meal should be in the morning.
During training, you should always strain your muscles as much as possible to burn fat more intensively.At the beginning of the training, you can do cardio exercises to warm up the 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 happen even better.
Aerobic exercises
Such exercises are also called cardio.The point of aerobic exercise is that the focus is on burning fat.The body uses energy from fat reserves and a person loses weight.
Such training not only helps to reduce the 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, one cycle includes about 10 pieces;there may be 3-4 such cycles.This workout lasts about an hour, with a 30-second break, and 3-4 minutes between cycles.Such classes combine effective exercises for the abdomen, legs, arms and back.The benefit of circuit training is that after numerous repetitions, the muscles produce lactic acid, a toxin that the body actively fights and burns calories.
Interval loading
The main difference between this type of exercise and circuit training is that interval training alternates training for different muscle groups.For example, running is replaced by squats, squats - push-ups, lunges, etc.The technique of interval training 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 the load on the muscles.
Doing this all the time is not recommended because of the increased strain on the heart.The ideal option would be to continue interval training for 3 weeks and take a break for 7 weeks.This method of playing sports is suitable for people who cannot devote more time to training, because in 1 hour of exercise all muscle groups are trained and a lot of calories are burned - approximately 500 kcal per training session.
Effective postpartum abdominal exercises
After giving birth, regular exercise simultaneously helps to tighten the abdominal muscles, restore muscle tone and eliminate folds and fat in the abdominal cavity.Effective postpartum belly exercises include planks, crunches, sit-ups, leg raises, burpees, and push-ups.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 strengthening.For effective results, it is necessary to exercise at least 4 times a week for 1 hour.