Overeating, high-carbohydrate diet, physical inactivity, hormonal disorders and stress often cause the problem of abdominal obesity, which can not help but worry the female and male half of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which surrounds the internal organs, so the waist size is far from ideal. How to get rid of all types of adipose tissue and what exercises are most effective for losing weight in the abdomen and sides - we will learn below.
Recommendations: what to do with fat deposits in the abdominal cavity
Let's start with general simple tips to understand "where the legs grow from" and the causes of belly fat.
- Minimize simple carbohydrates.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 glycated products from your diet:fast food and foods high in animal and vegetable fats (hamburgers, french fries, fried pork and steak fried in vegetable oil, baked meat with fried crispy crust), etc. at high temperature, it binds to glucose molecule (glycated protein). Therefore, not all meat is healthy, it is better to boil, bake or steam it.
- Reduce your intake 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 flax oil, olive oil, fish oil, avocado, walnuts. But minimize the content of sunflower, corn, peanut, palm and canola oil.
- Move more.It's no secret that low activity leads to fat storage because virtually no energy is expended. Walk more during the day, this way the fat will be used as fuel.
- Exercise regularly:3 exercises per week for no more than 1 hour are enough.
- Training should be varied.Doing exercises only for the abdomen and sides is a big mistake, because these are small muscles, and by performing such an isolated load, the body will burn more fat. No need for local work with "problem area". The more the muscles work, the more energy the body needs to restore them, and where it gets it from - fat reserves. Losing weight will be more effective if your training includes core exercises, cardio and balance exercises (including static ones) that involve as many muscles as possible.
- Exercising too much from daily activities will lead to fatigue and stress, an entity in which the body does not reject fats, but accumulates them. Therefore, it is important not only to rest from training, but also to get enough sleep for at least 8 hours.
Best exercises to lose belly fat
Before starting the exercise, do a short warm-up of 5-7 minutes. It can be any cardio exercise: jumping rope, jogging in place, side steps and only the first exercise from the complex, but without weight and with a large number of repetitions. For example, do air squats 30-50 times.
Air squats
These squats are performed without additional equipment, which is the best option for beginners. Raise your arms above your head when your thighs are parallel to the floor. For those who are more prepared, you can perform the classic version with a barbell or dumbbells.
Farmer walk
These lunges work a lot of muscles, plus you have to maintain balance, which makes the exercise very effective in fighting fat. Sidestep across the room, turn, and repeat as many times as needed. If there is very little space, do simple alternate 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 leave push-ups out of the cycle, leaving only plank jumps in the low position. Below is a simplified version of the exercise.
Dynamic bar
Lifting from the elbows, alternately straightening your arms and returning, effectively affects not only the shoulder girdle, but also the abdominal and side regions. All this is static tension in the muscles of the target area. And in general, exercise consumes a lot of energy.
Plank running
One of the plank variations that burns a lot of calories and directly works the abdominal muscles. And that's what we need.
Plie squat
A core exercise that engages the largest muscles of the body and, as we already know, helps to quickly and effectively fight fat throughout the body, do not neglect leg exercises.
Lateral lungs
Deep lateral lunges - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body, increase the heart rate, which is very important for burning fat. Repeat the same number of times on each side.
Squat jumps
Lipolysis is a plyometric exercise that accelerates the breakdown of fat, because it meets the two conditions we need: it engages the large muscles of the body thanks to explosive techniques and increases the heart rate. If the jump is difficult, get up on your toes at the top point.
Plank jumps
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, alternate steps on your palms and return to the board.
Side plank pelvic lift
The exercise involves working the lateral area of the body (including the oblique abdominal muscles). Perform the pelvic lift in the same way on each side. For advanced practitioners, you can perform the selection with a straight arm, but the pelvis should not touch the floor.
Climbing the bench
It's a great variation and alternative to lunges and traditional squats. Step up to 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 thrusts
In a simplified version for women, push-ups help to load the shoulder girdle, but also engage the abs while maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
The plank with legs is lifted at the same time
Static tension in the abdominal muscles when lifting opposite sides burns more calories at the same time (unlike the classic plank), because it exercises the deep muscles that maintain balance more. Take your time, do the exercise consciously.
Plank knee extension
Stand in a plank position, alternately take your knees out to the side, pull them towards your shoulders. This exercise intensively involves the rectus abdominis, transversus abdominis, internal and external oblique muscles. As with any version of the plank, make sure your back doesn't sag.
Plank with a pelvic lift
Another option that directly targets the abdominal muscles. In the starting position on your wrists, inhale, raise the pelvis as far as possible, then slowly return. If necessary, this option can be performed with straight arms.
One week home workout kit
Day 1
- Air squats 3 * 20
- Farm walk 3*20
- Burpees 3 * 10-20
- Dynamic bar 3*20
- Plank run 3 * 20
2 nd day
- Plie squat 3 * 20
- Side lungs 3 * 20
- 3 * 15-20 jumps
- Plank jumps 3 * 15-20
- Lifting the pelvis in the side plank 3 * 15-20
3rd day
- 3 * 20 bench climbs
- Knee push-ups 3 * 10-20
- At the same time 3 * 20 timber with lifting limbs
- Knee extension in the plank 3 * 20
- 3 * 20 plank with pelvic lift