Overeating, a diet rich in carbohydrates, lack of physical activity, hormonal disruptions and stress often lead to the problem of obesity in the abdominal area, which can only annoy the female and male half of humanity. In addition to subcutaneous fat, visceral fat also forms in the abdomen, which surrounds the internal organs, making the waist size anything but ideal. How to get rid of all types of fatty tissue and which exercises for losing weight on the stomach and sides are the most effective, we will tell you below.
Recommendations: What to do if there are fat deposits in the abdominal area?
Let's start with general simple recommendations and reasons provoking abdominal obesity to understand where the "legs" grow from.
If the waist circumference exceeds 80 cm in women and 94 cm in men, this is a sign of excess visceral fat and therefore poor health.
- Keep simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet dominated by simple carbohydrates (sugar, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
- Remove glycation products from your diet:Fast food and foods with a high content of animal and vegetable fats (hamburgers, French fries, fried bacon and steaks fried in vegetable oil, baked meat with a fried crispy crust), etc. All these are products of inflammation, proteins that are under the influence of high temperatureit binds to the glucose molecule (glycated protein). Therefore, not all meat is healthy; it is better to boil, braise or steam it.
- Reduce the presence of saturated and polyunsaturated omega-6 fatty acids.Yes, fatty acids are also different and their correct ratio is important. Omega-3 and 9, on the other hand, should be increased - these are linseed oil, olive oil, fish oil, avocado, walnuts. However, 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 consumed. If you walk more during the day, fat will be used as fuel.
- Do sports regularly: 3 training sessions per week for no more than 1 hour are enough.
- The training should be varied.It is a big mistake to perform exercises only for the abdomen and sides, since these are small muscles and the body burns fat worse from such an isolated load. There is no need for local work with the "problem area". The more muscles work, the more strength the body needs to restore them, and where does it get it from - from fat reserves. If your training includes basic exercises with as many muscles as possible, cardio andIf balance exercises (including static ones) are included, weight loss is much more effective.
- Overtraining through daily activities leads to fatigue and stressThe body does not release fats, but on the contrary accumulates them. Therefore, it is important not only to rest from training, but also to get enough sleep, at least 8 hours.
The best exercises to lose belly fat
Before you start exercising, do a short warm-up for 5-7 minutes. This can be any cardio exercise: jumping rope, running in place, side steps and just the first exercise from the complex, but without weight and with a lot of repetitions. For example, perform squats 30-50 times.
Squats
These squats are performed without any additional equipment, which is the best option for beginners. Raise your arms above your head when your thighs are parallel to the floor. If you are better prepared, you can do the classic version with barbells or dumbbells.
Peasant walk
These lunges use a large number of muscles and require balance, which makes the exercise very effective in the fight against fat. Perform side steps across the room, turn around and perform the required number of repetitions. If there is very little space, perform simple alternating forward lunges.
Burpee
If you're a trained athlete, perform a full burpee cycle with push-ups. If you are a beginner, you can remove push-ups from the cycle and leave only plank jumps in the bottom position. Below is a simplified version of the exercise.
Dynamic bar
Raising from the elbows, alternately stretching the arms and bringing them back backwards not only develops the shoulder girdle, but also effectively affects the abdominal and side areas. It's about static tension in the muscles of the target area. And in general, the exercise is very energy-consuming.
Plank walk
One of the plank variations that burns a lot of calories and directly trains the abdominal muscles. And that's exactly what we need.
Plie squats
A basic exercise that engages the largest muscles in the body and, as we already know, helps fight fat quickly and effectively throughout the body. So don't ignore leg exercises.
Side lunges
Deep side lunges - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body and increase the heart rate, which is very important for burning fat. Perform the same number of repetitions on each side.
Squat jumps
A plyometric exercise that accelerates lipolysis, fat loss, because it meets two conditions that we need: it engages the large muscles of the body and increases the heart rate through explosive techniques. If you find it difficult to jump, stand on your toes at the highest point.
Plank jumps
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, alternate steps to the palms and back to the plank.
Pelvic lift with side plank
The exercise works the sides of the body (including the obliques). Perform the pelvic lift in the same way on each side. For more advanced users, you can also perform the option with your arm extended, but the pelvis should not touch the floor.
Step onto a bench
An excellent variation and alternative to lunges and traditional squats. Alternate climbing onto a stable surface, taking an equal number of steps on each leg. For those who are more prepared, you can add a backwards lunge on the floor.
Knee push-ups
Push-ups in a simplified version for women help to load the shoulder girdle, but also engage the abdominal muscles, thereby maintaining the correct position of the spine. Of course, if possible, perform the classic variant with straight legs.
Plank with simultaneous raising of the limbs
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 of the deep muscles that maintain balance. Take your time and do the exercise consciously.
Plank knee extension
Standing in a plank position, alternately pull your knees to the side and draw them toward your shoulders. This exercise puts intensive strain on both the rectus abdominis, the anterior abdominal muscles and the oblique inner and outer abdominal muscles. As with any plank variation, 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 your pelvis as much as possible, and then slowly return. If necessary, this option can be performed with straight arms.
A set of home workouts for a week
day 1
- Air squats 3*20
- Farmer's walk 3*20
- Burpee 3*10-20
- Dynamic bar 3*20
- Plank run 3 * 20
day 2
- Plie squats 3*20
- Side lunges 3*20
- Jumping 3 * 15-20
- Plank jumps 3 * 15-20
- Raising the pelvis in the side plank 3 * 15-20
Day 3
- Entering a bench 3 * 20
- Knee push-ups 3*10-20
- Plank with simultaneously lifting limbs 3 * 20
- Knee extension in plank 3 * 20
- Plank with pelvic lift 3 * 20