When losing weight, physical activity plays a big role.The result depends on the right diet and a suitable training program.Effective exercises for the abdomen will help you remove extra centimeters, which should involve the oblique and rectus muscles; they need to be done regularly to achieve a good result.Almost all of them are performed in the initial lying position, which does not require any additional equipment other than a mat.
How to remove belly fat with exercises
To tighten your abs, you need to exercise daily and focus on the areas that need to be worked.To remove extra centimeters on the stomach, the workout 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.
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 need to choose a comfortable sports uniform and a special mat.You can use water bottles or small dumbbells for weights.This will help 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 immediately after getting out of bed, if you don’t have time for a full-fledged lesson.
The following exercises are great for a morning workout:
- lie down, bend your knees, palms behind your head, lift 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, raise 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.While 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 lateral press.
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 reps, 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 legs, abs, back and arm muscles.In such training, fat-burning exercises are performed first to remove the fat layer, and then strength exercises are performed to create relief.Such an 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, put your arms along your body;
- raise your legs up 50 degrees;
- raise each leg as high as possible, alternately 30-40 times;
- During execution, strain 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 herself the results of regular bodyflex exercises - she returned from clothing size 56 to 44.Gymnastics is that when you take a deep breath, oxygen entering the body breaks down fats, and the poses 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 in your stomach strongly;
- raise both arms up;
- take a slow deep breath and hold your breath;
- lift your body up, work only with your abdominal muscles, reach for your hands and hold this position for 10 seconds;
- exhale smoothly, lower the body;
- repeat 3-4 times.
Effective exercises for losing weight on the stomach and sides at home
In order 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 stomach and sides, it is better to prefer cardio exercises: running, jumping rope.Then it is advisable to do several strength exercises - twisting, bending, leg lifts, planks.For a better effect, the load should be alternated.
Tilts
Bend-overs are aimed at burning fat from the sides and waist.There are many variations, but for beginners, standard inclines 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 advisable to strain your abs as much as possible.
The second option involves a greater load on the abs and legs.It is performed as follows:
- starting position – knees bent, 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.
Straight and reverse crunches
Crunches combine stress on the oblique and rectus abdominal muscles.Direct and reverse crunches are included in every training system.
Straight twists are performed as follows:
- starting position - lying on your back, legs bent at the knees;
- hands behind your head;
- lift the body up 30 times;
- while lifting the body, the lower back should be pressed to 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, pinched 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 ones, only the body must be raised not towards the knees, but turned to the left and right sides alternately.Fat burning occurs more intensely; after 20 body lifts, the abs begin to noticeably burn.This exercise should be performed with caution by those who have problems with the spine due to heavy load.
Leg Raise
Effective abdominal exercises include not only working out muscles, but also actively burning fat.In addition to beautiful abs, women want to have a flat stomach below, where fat often appears.In order to get rid of it, you can regularly perform leg lifts.It engages the lower abdominal muscles.
For the exercise to bring results, you need to follow the technique of doing it:
- 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 an angle of 90 degrees;
- do not use your lower back and shoulder blades, make sure that your head and torso are pressed tightly to the floor;
- repeat 15 times for 3 sets.
Burpee
No workout is complete without working out all muscle groups.Burpees are one of the most effective exercises for the abdomen, legs and buttocks.Before performing, 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 as for doing a plank - hold on your hands, touch your toes to the floor, tense your abs;
- when jumping, tuck your legs under your chest;
- jump as high as possible, holding your hands above your head, clap;
- return to the starting position;
- Perform all stages quickly, 4-5 times without stopping.
Plank
This exercise is static, but it perfectly helps 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 your lower back, and fix your body using abdominal tension.Duration of execution: 15-20 seconds holding the breath for 3 sets and 1 minute of rest.
What is the best exercise to remove belly fat?
When creating a training program to work out the abs and burn 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, crunches, cycling, bending).If, in addition to burning fat, you also need to pump up muscles, outline the relief, you need to add a bar, leg lifts, and body lifts to your training system.It is better to alternate workouts and work out 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 losing weight, you need to follow important rules of exercise and nutrition.You need to exclude fried, sweet, 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 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 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), 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
Such 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 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, one cycle includes about 10 pieces; there can be 3-4 such cycles.This workout lasts about an hour, a break of 30 seconds, and between cycles - 3-4 minutes.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 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 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 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.
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 method of playing sports is suitable for people who are unable to devote more time to training, because in 1 hour of exercise all muscle groups are worked out and a lot of calories are burned - approximately 500 kcal per workout.
Effective postpartum exercises for the abdomen
After childbirth, regular exercises simultaneously help tighten the abdominal muscles, restore muscle tone, and eliminate folds and fat in the abdominal cavity.Effective abdominal exercises after childbirth include planks, crunches, sit-ups, leg raises, burpees, and bends.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, you need to exercise at least 4 times a week for 1 hour.