Overeating, a carbohydrate-rich diet, physical inactivity, hormonal disorders and stress often lead to the problem of abdominal obesity, which upsets the female and male halves of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which covers the internal organs, due to which the waist size will be far from ideal. How to get rid of all types of adipose tissue and which exercises are the most effective for losing weight in the abdomen and sides - we will find out below.
Recommendations: what to do with fat deposits in the abdominal cavity
Let's start with general simple recommendations and reasons that provoke abdominal obesity in order to understand where the "legs" grow from.
- Keep simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet, in which simple carbohydrates (sugars, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index) dominate.
- Remove glycation products from your diet:fast food and foods with a high animal and vegetable fat content (hamburgers, French fries, fried bacon and steak fried in vegetable oil, fried meat with a crispy crust), etc. All of these are inflammatory products, proteins, under the influence of which it binds to a glucose molecule (glycated protein) at a high temperature. Therefore, not all meat is healthy, it is better to cook, steam or stew it.
- Reduce the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different, and their correct ratio is important. On the contrary, it is necessary to increase omega-3 and 9 fatty acids - these are flaxseed oil, olive oil, fish oil, avocado, walnuts. But keep sunflower, corn, peanut, palm and canola oil to a minimum.
- Move more.It's no secret that low activity leads to fat accumulation, since they practically do not expend energy. Walk more throughout the day so fat is used as fuel.
- Regular exercise:3 training sessions per week, no more than 1 hour, is sufficient.
- Training should be varied.It is a big mistake to do only the abdominal and side exercises, since these are small muscles, and by performing such an isolated load, the body burns fat worse. There is no need for local work with the "problem area". The more muscles you work, the more strength the body needs to restore them, and where does it get it - from fat reserves. If your training includes basic exercises that involve as many muscles as possible, cardio and balance exercises(including static ones), then losing weight will be much more effective.
- Overtraining from daily activities leads to fatigue and stress, being in which the body does not give up fats, but, on the contrary, accumulates them. Therefore, it is not only important to rest after training, but also to get adequate sleep of at least 8 hours.
The best exercises to lose belly fat
Before starting the workout, do a short warm-up for 5-7 minutes. It 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 high number of repetitions. For example, do air squats 30-50 times.
Air squat
These squats are performed without additional equipment, which is the best choice for beginners. Raise your arms overhead when your thighs are parallel to the floor. Those who are more prepared can also perform the classic version with a barbell or dumbbells.
Jeans walk
These lunges work a lot of muscles, and you need to maintain balance, which makes the exercise very effective in fighting fat. Take side steps across the room, turn around, and complete the required number of repetitions. If space is very tight, do simple alternating lunges forward.
Burpees
If you're a trained athlete, do a full cycle of burpees with push-ups; if you're a beginner, you can remove the push-up from the cycle, leaving only plank jumps in the bottom position. Below is a simplified version of the exercise.
Dynamic range
Raising from the elbows, alternately straightening the arms and returning not only develops the shoulder girdle, but also effectively affects the abdominal and side areas. This is about static tension in the muscles of the target area. And in general, exercise is very energy-intensive.
Board running
One plank variation that burns a large number of calories and directly works the abdominal muscles. And that's exactly what we need.
Plie squat
It is a basic exercise that works the largest muscles of the body and, as we already know, helps to quickly and effectively fight fat throughout the body, so do not neglect leg exercises.
Lateral eruptions
Deep lateral 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. Do the same number of repetitions on each side.
Squat jumps
A plyometric exercise that accelerates fat loss, fat loss, because it meets two conditions that we need: engages the large muscles of the body and increases the heart rate thanks to explosive techniques. If it's difficult to jump, rise to your toes at the top point.
Board jumping
And this is a simplified version of burpees, but no less effective, as it is a powerful fat burner. If the option is too difficult, alternate steps to palms and back to plank.
Side plank pelvic raise
The exercise involves working the sides of the body (including the obliques). Do the pelvic lift the same way on both sides. For advanced practitioners, you can perform the option with straight arms, but the pelvis should not touch the floor.
Stepping onto a bench
An excellent variation and alternative to lunges and traditional squats. Climb onto any stable surface alternately, taking the same number of steps on each leg. For those who are more prepared, they can do a back lunge on the floor.
Knee supports
In the simplified version for women, push-ups help to load the shoulder girdle, but also stretch the abdominal muscles, maintaining the correct position of the spine. Of course, if possible, do the classic version with straight legs.
Plank simultaneously with limb raises
The static tension of the abdominal muscles while lifting the opposite limbs burns more calories at the same time (unlike the classic plank) because it trains more of the deep muscles that maintain balance. Take your time, do the exercise consciously.
Plank knee extension
Standing in a plank position, alternate pulling your knees out to the side and toward your shoulders. This exercise intensively affects both the rectus abdominis and the transversus abdominis, as well as the internal and external oblique muscles. As with any variation of the plank, make sure your lower back doesn't sag.
Board with pool lift
Another option that directly targets the abs. From the starting position on your forearms, exhale, lift your pelvis as far as possible, then slowly return. If necessary, this option can also be performed with straight arms.
Home training kit for a week
One day
- Air squat 3*20
- Farmer's walk 3*20
- Burpees 3 * 10-20
- Dynamic bar 3*20
- Board run 3 * 20
2 days
- Plie squat 3 * 20
- Side lunges 3*20
- Jump 3 * 15-20
- Plank jumps 3 * 15-20
- Raising the pelvis in the side plank 3 * 15-20
3 days
- Bench step 3 * 20
- Knee support 3 * 10-20
- Plank with simultaneously lifting limbs 3 * 20
- Knee extension in plank 3*20
- Board with pool lift 3 * 20