Stomach is a problem area for many people especially women.There are many reasons why excess accumulates here: heredity, poor nutrition, lack of physical activity, and so on.To solve this problem, you need to take a comprehensive approach - eat right and, of course, exercise.There are very effective exercises to reduce belly fat that will help you get in shape quickly.By regularly performing the suggested set of exercises, you will notice that your stomach has become flat and your waist has become thin.The main thing is not to be lazy.
HOW TO DO ABDOMINAL EXERCISES
The most effective exercises for reducing belly fat may not produce any results if done incorrectly.To ensure maximum results, follow these guidelines:
- It is important to understand the reason why you see excess fat in the abdominal area and eliminate it.This could be diet, weak muscles, or a sedentary lifestyle.Once you know what is preventing you from achieving harmony, you will know what you need to work on in the first place.
- Many girls make the mistake of limiting themselves only to local abdominal exercises.Experts advise not to neglect general exercises for the whole body.The point is that the muscles in the abdominal area are not local, they belong to the whole body, so for the desired results you need to keep the whole body in good condition.As general exercise, you can use regular brisk walking or jogging.
- Don't expect quick results.First of all, the fat located between the organs in the abdominal cavity is burned, and only then the subcutaneous fat.The first results will be noticeable after about a few months of regular training.
- The optimal time for physical activity is considered to be the morning, although few people successfully exercise at that time.It is recommended to exercise three times a week for at least half an hour.
- Nutrition before and after training plays a big role.It is recommended to eat no later than a few hours before the start of class.The best choice is light carbohydrates.During training, drink water, because during training the body actively loses it and needs to be replenished.After physical activity, it is better to eat within an hour.The best options are fruits or proteins, which will be used to build abdominal muscles.
- When you're done exercising, take a hot shower or bath.
EFFECTIVE EXERCISES TO REDUCE STOMACH WEIGHT
Exercises to get rid of belly fat at home are quite simple and give good results.They strengthen the abdominal muscles and allow you to burn all the excess in this problem area.
Crunch
The most popular abdominal exercise.You need to lie on the mat on your back.Bend your legs at the knees.The entire surface of the feet should be on the floor.Place your hands behind your head.Take a deep breath and lift your upper body off the floor.As you rise, exhale, and when you return to the starting position, inhale again.It is recommended to do exercise10 times, 2-3 approaches.
Reverse crunches
Also an effective exercise to get rid of belly fat at home.You need to lie on your back on the mat.Bend your knees, place your feet on the floor, lower your arms along your body.Lift your legs so that your hips and the floor form a right angle.Then lift your lower back so that your knees point toward your chest.Do 10 repetitionsin 2-3 approaches.
Oblique reflections
This exercise is almost the same as a simple crunch, but you have to rotate one shoulder towards the other.First, lie on the mat with your hands behind your head.Bend your knees so that your feet do not touch the floor.Raise the upper body as with simple crunches, turning your right shoulder towards your left.The left side of the body should be on the floor.The exercise is done in the same way for the other side.It is recommended to repeat the exercise10-12 times.
Crunchy with raised legs
Lie face up, legs extended and crossed.Repeat the same movements as for simple crunches.Make an approach10-15 times.
Crispy edges
The exercise is performed in the same way as oblique crunches, but the difference is that you must lift your left leg while you move your right shoulder and vice versa.Make two approaches10-12 repetitionsin every direction.
Spinning bike
You need to lie down on a mat or floor.Place your hands on either side of your head.Lift your legs, bend them at the knees.Pull your right knee toward your chest.As you lift it, try to reach your left elbow with it.Then you need to straighten your right leg and pull your left knee towards your chest.Raise your upper body, then bring your left knee to your chest, making sure it touches your right elbow.Do two approaches10-12 approachesfor each side.
A board with twists
Plank exercises to lose belly fat are very popular.The board helps to exercise not only the stomach and sides, but also the back and hips.You need to take a plank position on a mat or floor so that your elbows and knees are on the surface.Looking forward, your neck and spine should be in a straight line.Lift your knees off the floor, place your feet on your toes and hold in this position for half a minute.Then move into side plank position on both sides alternately.
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Board with turns
You need to lie on the floor on your side.Shift your weight to your right leg and arm.Arms should be bent at right angles.Place your left foot on top of your right.Legs should be straight.Raise your hips and hold this position for 30 seconds.If you are trained enough, you can hold this bar1-2 minutes.Do the same exercise for the other side.
Lunges with twists
You need to take a step with your left leg, bending it at the knee.You should feel a stretch in the back of your right thigh.Your hands should be raised forward so that they are parallel to the floor.Take a big step forward with your left leg and sit as if on a chair.The right foot should be left, placing it on the toes.The back should be straight.At the same time, you need to do lunges for the other leg.Overall, it is recommended to complete the training15 times.
Lean to the side
This exercise helps remove the stomach and sides.You need to stand up straight, put your feet together.Raise your arms above your head and fold them.Bend your body as far as possible to feel the stretch.Remain in this position for15 secondsthen return to the original.Do the same with the right side.When you have trained, you can increase the time you do exercises.
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vacuum
Vacuum is one of the most effective exercises for losing belly fat;however, it is quite simple and based mainly on breathing.Stand on all fours, take a deep breath and relax your stomach.Exhale.As you exhale, tighten your stomach and pull in.Remain in this position for 15-30 seconds.Do 2-3 approaches daily15 repetitions.
Lift Legs
You will need a chair for this exercise.Sit on it, square your shoulders and straighten your back.Place your hands at your sides, palms down.Take a deep breath, exhale and raise your knees until they are as close to your chest as possible.Stay in this position for 5-10 seconds.When your knees are close to your chest, there is no need to round your back or bend over.Then lower your feet to the floor.Repeat the exercise15 times.
Press with a fitball
Many ball exercises to get rid of belly fat are very effective.A large ball called a fitball can be found in almost any gym.It can also be purchased at sporting goods stores.You can just sit on the ball and do regular abdominal exercises.And this exercise works on the lower abdomen.Sit on the floor with the ball between your feet and straight leg, then lean back and place your hands on the floor.Pull your knees into your chest as much as possible, hold the ball, then straighten your legs.Please note that the ball should not touch the floor, the stomach should be tense, with tense muscles.
walking
Easy walking perfectly helps to get rid of all excess, in particular, on the stomach.Walk at a brisk pace for 30 minutes at least five times a week.In addition, this simple exercise helps improve heart function and speed up metabolism.
running
If you've mastered brisk walking, start running.Jogging is great for burning fat all over your body, including your stomach.It is recommended to walk at least40 minutes,because after this time the active process of fat burning begins.
Swimming
Swimming helps to get rid of excess fat in the abdominal area, and also keeps the whole body in good condition.It makes it possible to increase the effectiveness of cardio training.In the early stages, it is recommended to swim at least once a week.
When doing the plank, it is important to monitor your breathing.
With regular physical activity, you will see obvious changes for the better.The training is quite simple and does not require special skills.The main thing is to devote time to them regularly.You can be helped by exercise videos to lose belly fat, which are presented in large numbers on the Internet, and which will clearly show you how to exercise correctly to achieve results.
In addition, if you want to achieve slimness, review your diet.Eat more often and in small portions, try to exclude fast food, sweets and other harmful foods from the menu, and build it on protein, complex carbohydrates and plant foods.