Overeating, high-carbohydrate diets, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which can't help but bother half of women and men. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which covers the internal organs, which causes the waist size to be far from ideal. How to get rid of all types of fatty tissue and exercises to lose weight in the stomach and sides are the most effective - we will find out below.
Recommendation: what to do with fat deposits in the abdominal cavity
Let's start with general simple recommendations and reasons that trigger abdominal obesity to understand where "legs grow" from.
- Reduce simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet, which is dominated by simple carbohydrates (sugar, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
- Remove glycated products from your diet:fast food and food high in animal and vegetable fat (hamburgers, french fries, fried bacon and fried steak in vegetable oil, grilled meat with fried crispy crust), etc. All these are inflammatory products, proteins, which, under the influence of high temperature, bind glucose molecules (glycation proteins). Therefore, not all meat is healthy, it is better boiled, boiled or steamed.
- Reduces the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different and the right proportion is important. Omega-3 and 9, on the other hand, should be increased - these are flaxseed oil, olive oil, fish oil, avocado, walnut. But reduce the content of sunflower, corn, peanut, palm oil, and rapeseed oil to a minimum.
- Move more.It's no secret that low activity leads to fat accumulation, because almost no energy is spent. Walk more during the day, this way fat will be used as fuel.
- Exercise regularly:3 exercises a week for no more than 1 hour is enough.
- Training should be varied.It is a big mistake to do only exercises for the stomach and sides, because these are small muscles, and by doing such isolated loads, the body will burn fat worse. No need for local work with "problem areas". The more muscles work, the more strength the body needs to restore it, and where it gets it from - from fat stores. If your training includes basic exercises that include as many muscles as possible, cardio and balance exercises (including static ones), weight loss will be more effective.
- Excessive exercise from daily activities will cause fatigue and stress, is where the body does not release fat, but, on the contrary, accumulates it. Therefore, it is important not only to rest from training, but also to get enough sleep, at least 8 hours.
The best exercise to lose belly fat
Before starting your workout, do a short warm-up of 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 weights and with a large number of repetitions. For example, do water squats 30-50 times.
Water squatting
These squats 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 do the classic version with a barbell or dumbbells.
Farmer's gait
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. Do side steps across the room, turn and complete the required number of repetitions. If there is little space, do easy alternating lunges forward.
Burpees
If you're a trained athlete, do a full cycle of burpees with push-ups; if you are a beginner, you can remove the push-up from the cycle, leaving only the plank jump in the bottom position. Below is a simplified version of the exercise.
Dynamic bar
Lifting from the elbows, alternately straightening your arms and returning to the back, develops not only the shoulder girdle, but also effectively affects the abdominal and side areas. It's all about static tension on the muscles of the target area. And in general, the exercise is very energy consuming.
Run the board
One of the plank variations that burns a large amount of calories and directly works on the abdominal muscles. And this is what we need.
Plie squat
Basic exercises that involve the largest muscles of the body and, as we all know, help quickly and effectively fight fat throughout the body, so do not neglect leg exercises.
Side Lunges
Inside lunges - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body, increase the pulse, which is very important for burning fat. Do the same number of repetitions on each side.
Squat Jump
Plyometric exercises that accelerate lipolysis, the breakdown of fat, because it fulfills two conditions we need: it involves the large muscles of the body and increases the heart rate due to the explosive technique. If it is difficult to jump, rise with your toes on the top point.
Jumping board
And this is one of the simplified versions of burpees, but no less effective, because it is a powerful fat burner. If the choice is too difficult, take alternating steps to the palms and back to the board.
Side plank pelvic lift
This exercise involves working the sides of the body (including the oblique abdominal muscles). Perform pelvic lifts on each side in the same manner. For advanced practitioners, you can do the option with straight arms, but the pelvis should not touch the floor.
Step onto the bench
An excellent variation and alternative to traditional lunges and squats. Step on any stable surface alternately, taking the same number of steps on each leg. For those who are more prepared, you can add a back lunge on the floor.
Knee push ups
Push-ups in a simplified version for women help load the shoulder girdle, but also involve the stomach, maintaining the correct position of the spine. Of course, if possible, do the classic version with straight legs.
Board with lifting members at the same time
Static tension in the abdominal muscles while simultaneously lifting the opposite limb burns more calories (unlike the classic plank) because it trains more deep muscles that maintain balance. Take your time, exercise consciously.
Board knee joints
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 oblique abdominal muscles. As with any version of the plank, make sure your lower back doesn't sag.
Board 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, then slowly return. If necessary, this option can be done with a straight arm.
A set of exercises at home for a week
Day 1
- Air squat 3 * 20
- Farmers road 3*20
- Burpees 3 * 10-20
- Dynamic bar 3*20
- Board run 3 * 20
Day 2
- Plie squats 3 * 20
- Lung Side 3 * 20
- Jumping 3 * 15-20
- Jump board 3 * 15-20
- Raising the pelvis in side planks 3 * 15-20
Day 3
- Stepping onto the bench 3 * 20
- Knee push-ups 3 * 10-20
- Board by lifting members at the same time 3 * 20
- Knee joints in 3 * 20 boards
- Board with pelvic lift 3 * 20