When it comes to losing weight, physical activity plays an important role.The result depends on a proper diet and a proper training program.Effective exercises for the abdomen will help you get rid of extra centimeters, which should involve the oblique and straight muscles;They must 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 a mat.
How to eliminate belly fat with exercises.
To tone your abs you need to exercise daily and focus on the areas that need work.To eliminate extra centimeters on the stomach, training should include fat burning and strength training, the goal of which is to work 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 physical fitness it is not necessary to go to the gym, since you can do the classes 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 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 lesson.
The following exercises are great for a morning workout:
- lie down, bend your knees, palms behind your head, raise your body, touching your knees to your chest, lift your shoulder blades off the mat, your lower back remains motionless;
- the starting position is the same, raise your back and lean forward to your knees 15-20 cm to the left and right.
An effective complex for beginners.
For beginners, the course should be simple and introductory.It is necessary to increase the number of approaches each time, but start with the number that is most comfortable for you.While doing this, you should always keep your abs tight and feel them working.To start, you can do 2 exercises for lower, upper and lateral press.
One of the most effective exercises is the plank, scissors, twisting and body flexion.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 such training, fat burning exercises are first performed to eliminate the fat layer and then strength exercises are performed to create relief.This activity should end with an intense workout to build nice 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 the body;
- raise your legs 50 degrees;
- raise each leg as high as possible, alternately 30 to 40 times;
- During execution, stretch 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 bodyflex exercises: she returned from clothing size 56 to 44. Gymnastics consists of the fact that when you breathe deeply, the oxygen entering 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 abdominal fat:
- lie on your back, bend your knees;
- contract your stomach strongly;
- raise both arms;
- breathe slowly and deeply and hold your breath;
- raise your body, work only with your abdominal muscles, reach for your hands and hold this position for 10 seconds;
- exhale gently, lower your body;
- repeat 3-4 times.
Effective exercises to lose weight on the stomach and sides at home.
To lose extra pounds on purpose, you must develop the right training program for you.They can be daily or with breaks of 1-2 days.To lose weight in the stomach and sides, it is better to prefer cardiovascular exercises: running, jumping rope.Then, it is advisable to perform various strength exercises: twisting, flexion, leg lifts, planks.For a better effect, the load should be alternated.
Tilts
Push-ups 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 the movements, it is advisable to force the abdominals as much as possible.
The second option involves a greater load on the abdominals and legs.It is done as follows:
- starting position: knees bent, hands at shoulder height;
- start turning your body in different directions, 50 times each;
- The twists should be active, increase the speed the last 10 times to improve the fat burning process.
Straight and reverse crunches
Crunches combine tension on the oblique and rectus abdominal muscles.Direct and reverse crunches are included in all training systems.
Straight turns are performed as follows:
- starting position: lying on your back, legs bent at the knees;
- hands behind your 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 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, impingement of the sciatic nerve and lower back pain.
oblique abdominals
For girls, this exercise will help draw a feminine waist contour.Lateral turns are performed in the same way as straight ones, only the body should not be raised to the knees, but turned alternately to the left and right side.Fat burning occurs more intensely;After 20 body lifts, the abs begin to burn noticeably.This exercise should be performed with caution by those who have spinal problems 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 belly at the bottom, where fat usually appears.To get rid of it, you can perform leg lifts regularly.Involves the lower abdominal muscles.
For the exercise to give results, it is necessary to follow the technique to perform 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 or shoulder blades, make sure your head and torso are pressed to the floor;
- repeat 15 times for 3 sets.
Burpee
No workout is complete without exercising all muscle groups.Burpees are one of the most effective exercises for the abdomen, legs and glutes.Before performing, be sure to warm up your muscles.For beginners, it is better to do 4 times in a row for 2-3 sets, gradually increasing their number.
Technique:
- starting position: stand tall, straighten your back;
- take a position like doing a plank: hold your hands, touch the floor with your toes, tighten your abs;
- when jumping, tuck your legs under your chest;
- jump as high as possible, hands above your head, clap your hands;
- return to the starting position;
- Perform all stages 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, it is necessary to lie down, lean on your elbows parallel to the floor, not bend your lower back and fix your body through abdominal tension.Duration of execution: 15-20 seconds holding your breath for 3 sets and 1 minute of rest.
What is the best exercise to eliminate belly fat?
When creating a training program to exercise the abs and burn fat from the problem area, it is necessary 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 muscles, shape relief, you should add a barbell, leg raises and body raises to your training system.It is best to alternate workouts and exercise 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 should 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.The meal with the most calories should be in the morning.
During exercise, it is always necessary to tense the 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 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
These exercises are also called cardio.The goal of aerobic exercise is that the emphasis is on burning fat.The body uses energy from fat reserves and the person loses weight.
This type of 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 consists of cyclically performing the same exercises several times.For example, one cycle includes approximately 10 pieces;there may be 3-4 such cycles.This workout lasts about an hour, with a 30-second break and between cycles, 3 to 4 minutes.These 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 loses calories.
Interval loading
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 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 a load on the muscles.
It is not recommended to do this all the time 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 practicing sports is suitable for people who cannot dedicate more time to training, because in 1 hour of exercise all muscle groups are exercised and a lot of calories are burned: approximately 500 kcal per workout.
Effective postpartum exercises for the abdomen.
After childbirth, regular exercises simultaneously help to tighten the abdominal muscles, restore muscle tone, and remove folds and fat from 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.To obtain effective results, it is necessary to exercise at least 4 times a week for 1 hour.