Overeating, a high-carbohydrate diet, a sedentary lifestyle, hormonal disorders and stress often lead to the problem of obesity in the abdominal region, which cannot but disturb 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 far from ideal. How to get rid of all types of adipose tissue and which exercises for losing weight on 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 the "legs" grow from.
If the waist circumference in women exceeds 80 cm, and in men - 94 cm, this is a sign of the presence of excess visceral fat and, therefore, health problems.
- 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 nuts, honey, cereals with a high glycemic index).
- Remove glycation end products from your diet:fast food and foods rich in animal and vegetable fat (burgers, French fries, fried bacon and steaks fried in vegetable oil, roast meats with a fried and crispy crust), etc. high temperature, binds to the glucose molecule (glycated protein). Therefore, not all meat is healthy, it is better to boil, stew or steam.
- Reduce the presence of saturated and polyunsaturated omega-6 fats.Yes, fatty acids are also different and their correct proportion is important. Omega-3 and 9, on the contrary, should be increased - these are flaxseed oil, olive oil, fish oil, avocado, nuts. But keep the sunflower, corn, peanut, palm and rapeseed oil content to a minimum.
- Move more.It's no secret that low activity leads to fat accumulation, as virtually no energy is expended. Walk more during the day, so fat will be used as fuel.
- Exercise regularly: 3 workouts per week lasting no more than 1 hour are sufficient.
- Training must be varied.It is a big mistake to only perform exercises for the abdomen and sides, as they are small muscles, and when carrying out 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 does it get it from - from fat reserves. If your training includes basic exercises that include as many muscles as possible, cardiovascular and balance exercises (including static ones), weight loss will be much more effective.
- Overtraining 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 enough sleep, at least 8 hours.
The best exercises to lose belly fat
Before starting your workout, do a brief warm-up of 5 to 7 minutes. It can be any cardiovascular exercise: jumping rope, running in place, side steps and just the first exercise in the complex, but without weight and with a large number of repetitions. For example, do air squats 30-50 times.
Overhead squat
These squats are performed without additional equipment, making them 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's March
These lunges work a large amount of muscles, in addition to being necessary to maintain balance, which makes the exercise very effective in combating fat. Perform side steps across the room, turn around and complete the required number of repetitions. If there is very little space, perform simple, alternating forward lunges.
squat
If you are a trained athlete, perform a complete 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 bar
Lifting from the elbows, alternately straightening the arms and returning 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 in the target area. And in general, exercise takes a lot of energy.
Plank running
One of the plank variations that burns a large amount of calories and directly works the abdominal muscles. And that's exactly what we need.
Plié squats
A basic exercise that involves the largest muscles in the body and, as we already know, helps to quickly and effectively combat fat 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, increasing the pulse 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, the breakdown of fat, because it meets two conditions that we need: it involves the large muscles of the body and increases the heart rate due to explosive techniques. If jumping is difficult, 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, take alternating steps onto your palms and return to plank.
Side plank pelvic raise
The exercise involves working the side of the body (including the oblique abdominal muscles). Perform the pelvic lift on each side in the same way. For advanced practitioners, you can perform the option with your arm straight, but your pelvis should not touch the floor.
Climbing onto a bench
An excellent variation and alternative to traditional lunges and squats. Alternately step onto any stable surface, 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 abdomen, maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
Plank with lifting limbs at the same time
The static tension in the abdominal muscles when lifting opposite limbs simultaneously burns more calories (unlike the classic plank) because it trains more of the deep muscles that maintain balance. Don't be in a rush, do the exercise consciously.
Plank knee extension
Standing in plank position, alternately bring your knees out to the side, pulling them toward your shoulders. This exercise intensely involves 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.
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 arms straight.
A set of home workouts for a week
Day 1
- Overhead squat 3*20
- Farmer's Walk 3*20
- Burpee3*10-20
- Dynamic bar 3*20
- Running board 3 * 20
Day 2
- Plie Squat 3*20
- Side lungs 3*20
- Jumping 3*15-20
- Plank jumps 3 * 15-20
- Raising the pelvis in the side plank 3 * 15-20
Day 3
- Climbing onto a 3*20 bench
- Knee push-ups 3 * 10-20
- Plank with lifting limbs at the same time 3 * 20
- Knee extension in plank 3*20
- Pelvic Lift Plank 3*20