Exercises to Lose Belly Fat

The stomach is often a problem area, but there is no need to despair: it is entirely possible to slim down in a short time! We are sharing an effective set of exercises to get rid of belly fat at home.Getting rid of belly fat is sometimes much more difficult than losing weight on your thighs or cheeks. We'll tell you which exercises can get rid of belly fat, but first we suggest you figure out how fat gets there in the first place.

Why Belly Fat Appears: Find It Before Ab Training

At first glance, everything seems simple: whoever eats more will inevitably develop a potbelly. But you may have seen some slender girls who are obviously not greedy, but their bellies are still bulging. And most troublingly, dieting and exercising to slim down the waist doesn't always help these girls.There are two types of belly fat: subcutaneous fat and internal (abdominal, visceral) fat. The latter is located between internal organs and can seriously harm health - this has been proven by scientists. Belly fat, in particular, can negatively impact the spine, liver, and cause hormonal imbalances. The presence of this fat is a precursor to diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then you are likely to face this problem and you should consult a doctor before going for women’s exercises to remove the stomach and sides.The appearance of belly fat is affected by a variety of factors. It’s not just about overeating and a sedentary lifestyle. Lack of sleep and stress play a big role, so the adrenal glands actively produce cortisol. And if you also eat chocolate or drink alcohol in place of abdominal exercises, your belly will grow faster.Other hormones also affect abdominal growth - testosterone, growth hormone, androgens, thyroid hormone. It's best to see an endocrinologist and get tested to get your hormone levels back to normal. But don't expect this to cause your belly to magically disappear and a six-pack appear: You still can't do without ab workouts.

Why is belly fat so difficult to lose?

"Excess visceral fat is very dangerous and difficult to eliminate. This is due to its complex composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to the chemical processes occurring in the body, and removal of visceral fat takes longer than removal of subcutaneous deposits. Losing belly fat by exercising at home may not be enough—you also need to follow a diet and make lifestyle changes.First of all, you should get tested and normalize your hormone levels - without this, all your efforts will be in vain. After that, be prepared for a long battle: Belly fat won't give up easily, but if you're persistent enough, you'll be able to get rid of it over time. Here it is important not to give up halfway, even if there are no results yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), be active for at least one hour a day for six months, perform the most effective exercisesto reduce belly fat and side fat. Over time, even the most stubborn fat deposits can succumb. It is much easier to remove subcutaneous fat. It makes your stomach look flabby and you can pinch it. By doing exercises for women, you'll be able to get rid of your belly in just a few weeks.

Rules for doing exercises to get rid of belly fat

To lose weight from flabby belly, you need to build muscle and reduce its size with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results from exercise. A combination of aerobic exercise and strength training is the key to fully reducing abdominal area. Start your workout with cardio and continue with strength training. Below we discuss specifically which exercises can successfully eliminate belly fat.It is generally accepted that abdominal training is the most effective way to eliminate belly fat. This is not entirely correct. Excessive weight lifting and strength training will strengthen your abdominal muscles and make you look boxy, but it will have no effect on fat loss. So be sure to combine strength training with cardio, avoid lifting weights, and don't forget about your diet.The basic rules for effective abdominal exercises boil down to the following:

• A combination of aerobic exercise and strength training;
• Proper nutrition during training;
• Train without weights at an average pace;
• Proper technique when performing;
• systematic exercise;
• Regular classes at least 3-5 times per week.

An effective set of abdominal weight loss exercises

What exercises should you do to lose belly fat? Beginners should definitely start with aerobic training. The easiest aerobic exercises to do include running, cycling, long walks, and swimming. At home, an ordinary exercise jump rope can handle this type of load perfectly. This is the most affordable and compact cardio machine for at-home workouts.Jumping rope for 10-15 minutes every day is a good way to exercise in addition to waist slimming exercises. Before starting class, you should do a ten-minute warm-up to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times on each side.

Warm up before home exercises to get rid of belly fat

• Stretch the shoulder joint by rotating the shoulder forward, backward, and in circles.
• To get your body into working position, bend forward and to the sides. Bends warm the oblique muscles of the abdomen and back, creating a defined waist.
• Gently knead the knee and ankle joints in a clockwise motion.
• Immediately after warming up, perform abdominal fat loss exercises.

Jumping rope can help you lose belly fat

The most effective aerobic exercise for abdominal and overall body tone. Try going faster to burn more calories. After the jump, you can start strength exercises aimed at getting rid of belly fat.

1. Stand up straight and keep your body straight.
2. Jump directly over the rope, rotating your hands only without spreading your arms too far to the sides.
3. Keep your feet together.
4. Land on your toes, trying not to let your heels touch the floor.

Jumping 80-100 times per minute burns 0. 2-0. 3 kcal, and 15 minutes of exercise consumes 200 kcal.

Classic plank - abdominal exercise

Planks are the best exercise for losing belly fat at home. Not only does it help strengthen your abdominal muscles, but it also helps strengthen your back muscles, thereby improving your silhouette and waistline.

1. Elbows and toes are tilted, and legs shoulder-width apart.
2. Place your hands in a lock shape in front of you and relax your neck.
3. Hold this position for at least 30 seconds.
4. Repeat the exercise for 3 sets every day, even on days when you don't have a general workout.

Side planks create a flat belly

When listing the exercises needed to eliminate abdominal abs, many people forget about side planks. But this is completely in vain: such training effectively tightens the muscles.

1. Lie on your side, leaning on your left arm with your elbow bent, lift your right arm and place it behind your head.
2. Hold your body in this position for 30-60 seconds.
3. Do the same thing on the other side.
4. During a workout, perform 2-3 exercises on each side.

Plank plus arm and leg raises to reduce weight around the waist

Another exercise option for losing belly fat.

1. The starting position is the same as a classic plank, but instead of supporting your elbows, you have your hands.
2. Raise your left and right hands alternately.
3. Perform 3 sets of 20 reps.

Push-ups can help you lose belly fat

Incorporate this exercise into your fitness regimen for losing belly fat and you'll notice results in no time.

1. Start in the same position as the starting plank, with arms and legs shoulder-width apart.
2. Bend your elbows and get as low to the floor as possible.
3. Keep your body straight and don't bend at the waist.
4. Repeat 5 times. Increase the number of reps by 1-2 times each week of training. If you have trouble doing push-ups on the floor, try doing push-ups on a wall or on a couch.

Straight sit-ups – an exercise to lose weight on your belly

The classic answer to the question of what exercise can help you get rid of belly fat at home is sit-ups. This exercise helps eliminate fat and build muscle.

1. Lie on your back with your knees bent.
2. Press your lower back toward the floor.
3. As you exhale, lift your shoulder blades off the floor and extend your arms forward, palms touching your knees.
4. Don't strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twist to slim down waist

What exercises can get rid of the belly and sides? Inclined, of course. Effective exercises will tighten your oblique muscles.

1. Lie on your back with your knees bent.
2. Press your lower back toward the floor.
3. Using the press, lift your shoulder blades above the floor on an exhale.
4. In the raised position, twist your body to the right.
5. Stretch your arms out in front of you.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

Circle type waist slimming, abdominal shaping

When doing circles, all abdominal muscles are engaged, especially the obliques. Hoops will help you create a slim waist effectively and quickly. It not only helps burn calories through aerobic exercise but also improves blood circulation in the abdomen. All in all, this is an ideal exercise for women to get rid of belly fat at home.

1. Keep your feet together and your hands behind your head.
2. Begin to twist the hoop smoothly from side to side.
3. Try 88 rotations per side for 7 approaches. The longer you rotate the hoop, the more noticeable the effect will be.

The main mistakes when performing exercises to remove the belly and sides

• Neglect diet.I hate to admit it, but no matter what ab exercises you do, they won't be effective enough without diet. So limit your intake of simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget protein and fiber.
• Trying to lose weight only on the belly.does not work! Strength exercises for the abdominal muscles have almost no effect on fatty tissue - to eliminate it you need to perform aerobic exercises, and fat will disappear not only from the abdomen, but evenly from all areas.
• Exercise with weights.Your goal is to build muscle, not build muscle. Abdominal exercises without weights are enough.
• Irregularities.If you're exercising once a week to get rid of your lower belly, don't expect results. Exercise at least every other day, preferably every morning.
• Trying to lose weight quickly.As sad as it may be, getting rid of belly fat isn't a matter of losing weight before the holidays, but it's a much longer story. Work hard and don't get discouraged because the results won't come immediately.

Belly weight loss is not only for beauty but also for health. With our waist loss exercises, you'll achieve your goals.