Overeating, a diet rich in carbohydrates, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which cannot but concern the female and male half of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which envelops the internal organs, due to which the waist size becomes far from ideal. How to get rid of all types of fatty tissue and which exercises for weight loss in the abdomen and sides are most effective - we will find out below.
Recommendations: what to do with fat deposits in the abdominal cavity
Let's start with simple general recommendations and reasons that provoke abdominal obesity to understand where "legs grow".
- Keep simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and internal fat is an unbalanced diet, which is dominated by simple carbohydrates (sugars, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
- Remove glycation products from your diet:fast foods and foods rich in animal and vegetable fat (hamburgers, french fries, fried bacon and steaks fried in vegetable oil, baked meat with crispy fried crust), etc. All these are products of inflammation, proteins, which, under the influence of high temperature, bind to the glucose molecule (glycated protein). Therefore, not all meat is healthy, it is better to boil, boil or steam.
- Reduce the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different and their correct ratio is important. Omega-3 and 9, on the contrary, should be increased - these are linseed oil, olive oil, fish oil, avocado, nuts. But reduce the content of sunflower, corn, peanut, palm and rapeseed oil to a minimum.
- Move more.It's no secret that low activity leads to fat accumulation, since practically no energy is spent. Walk more during the day, this way fat will be used as fuel.
- Exercise regularly:3 workouts a week for no more than 1 hour are enough.
- Training should be varied.It is a big mistake to only do exercises for the abdomen and sides, since these are small muscles and performing such an isolated load, the body will burn fat worse. There is no need for local work with the "problem area". The harder the muscles work, the more strength the body needs to restore them and where it gets it from - from fat reserves. If your training includes basic exercises involving as many muscles as possible, cardio and balance exercises (including static ones), weight loss will be much more effective.
- Overexertion from daily activities will lead to fatigue and stress, in which the body does not give up fats, but, on the contrary, accumulates them. Therefore, it is important not only to rest from training, but also to get adequate sleep, at least 8 hours.
The best exercises to lose belly fat
Before starting the exercise, do a short warm-up for 5-7 minutes. This can be any cardio exercise: jumping rope, running in place, side steps and only the first exercise from the complex, but without weight and with a large number of repetitions. For example, perform air squats 30-50 times.
Aerial squats
These meetings are performed without additional equipment, which is the best option for beginners. Raise your arms overhead when your thighs are parallel to the floor. For those who are more prepared, you can perform the classic version with dumbbells or dumbbells.
Farmer's walk
These lunges work a large number of muscles, plus you need to maintain balance, which makes the exercise very effective in the fight against fat. Take side steps across the room, turn around and complete the required number of repetitions. If there is very little space, perform simple alternating forward movements.
Burpees
If you are a trained athlete, perform a full cycle of burpees with push-ups; if you are a beginner, you can remove the push-ups from the cycle, leaving only the plank jumps in the bottom position. Below is a simplified version of the exercise.
Dynamic Ribbon
Raising from the elbows, alternately pointing the arms and going back, develops not only the shoulder girdle, but also effectively affects the abdominal and side areas. It's all about static tension in the muscles of the target area. And in general, exercise consumes a lot of energy.
Running with a board
One of the plank variations that burns a large number of calories and directly works the abdominal muscles. And that's exactly what we need.
Plie squats
A basic exercise that engages the largest muscles of the body and, as we already know, helps to quickly and effectively fight fat throughout the body, so do not ignore leg exercises.
Side lunge
Deep lateral lunges - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body, increasing the pulse, which is very important for burning fat. Perform the same number of repetitions on each side.
Squat Throw
A plyometric exercise that accelerates lipolysis, the breakdown of fat, because it fulfills two conditions we need: it engages the large muscles of the body and increases the heart rate due to explosive techniques. If it is difficult to jump, stand on your toes at the top point.
Jumping with planks
And this is one of the simplified versions of burpees, but no less effective, as it is a powerful fat burner. If the option is too difficult, take alternate steps to the palms and back to the board.
Side plank pelvic raise
The exercise involves the work of the lateral area of the body (including the oblique muscles of the abdomen). Perform the pelvic lift on each side in the same manner. For advanced practitioners, you can perform the option with a straight arm, but the pelvis should not touch the floor.
Stepping on a stool
A great variation and alternative to traditional lunges and squats. Step onto each stable surface alternately, taking the same number of steps on each leg. For those who are more prepared, you can add a back to the floor.
Knee push
Push-ups in a simplified version for women help to load the shoulder girdle, but also compress the abdomen, while maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
Plank with limb raises at the same time
Static tension in the abdominal muscles while lifting opposite limbs at the same time burns more calories (unlike the classic plank) because it trains more the deep muscles that maintain balance. Take your time, do the exercise consciously.
Knee plank stretch
Standing in a plank position, alternately bring your knees out to the sides, pulling them toward your shoulders. This exercise intensively engages both the rectus abdominis, transversus abdominis and internal and external abdominal oblique muscles. As with any version of the plank, make sure your lower back doesn't sag.
Plank with pelvic lift
Another option that directly targets the abdominal muscles. In the starting position on your forearms, exhale, lift the pelvis as high as possible, then slowly return. If necessary, this option can be performed with straight arms.
A set of exercises at home for a week
Day 1
- Air Squats 3 * 20
- Farmer's Walk 3*20
- Burpees 3 * 10-20
- Dynamic strip 3*20
- 3 * 20 plank run
Day 2
- Squats with plies 3 * 20
- Side lunge 3 * 20
- Jump 3 * 15-20
- Plank jumps 3 * 15-20
- Raising the pelvis in the side plank 3 * 15-20
Day 3
- Entrance to a bench 3 * 20
- Knee push 3 * 10-20
- Board with lifting limbs at the same time 3 * 20
- Knee extension in plank 3 * 20
- Plank with pelvic lift 3 * 20