Overeating, a high-carbohydrate diet, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which cannot but upset the female and male half of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which envelops the internal organs, due to which the waist size becomes far from ideal. How to get rid of all types of fatty tissue and which exercises for losing weight in the abdomen and sides are the most effective - 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.
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 ill health.
- 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 (sugars, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
- Remove glycation products from your diet:fast food and foods high in animal and vegetable fat (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, protein, which, under the influence of high temperature, binds toglucose molecule (glycated protein). Therefore, not every 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, walnuts. But 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 the accumulation of fat, since practically no energy is spent. Walk more during the day, this way fat will be used as fuel.
- Exercise regularly:3 workouts per week for no more than 1 hour is enough.
- Training should be varied.It is a big mistake to perform only exercises for the abdomen and sides, since these are small muscles, and by performing such an isolated load the body will burn fat worse. 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 that include as many muscles as possible, cardio and balance exercises (including static ones), weight loss will be much more effective.
- Overtraining from daily activities will lead to fatigue and stress, being in which the body does not give up fats, but, on the contrary, accumulates them. Therefore, it is important not just to rest from training, but also to get adequate sleep, at least 8 hours.
The best exercises for losing belly fat
Before starting your workout, 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 large number of repetitions. For example, perform 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's gait
These lunges work a huge number of muscles, plus you need to maintain balance, which makes the exercise very effective in the fight against fat. Perform side steps along the room, turn around and complete the required number of repetitions. If there is very little space, perform simple alternating lunges forward.
Burpee
If you are a trained athlete, perform a full cycle of burpees with push-ups; if you are a beginner, you can remove push-ups from the cycle, leaving only plank jumps in the lower position. Below is a simplified version of the exercise.
Dynamic bar
Lifting from the elbows, alternately straightening your 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 of the target area. And in general, the exercise is very energy-consuming.
Plank running
One of the plank variations that burns a large number of calories and directly works the abdominal muscles. And this is exactly what we need.
Plie squats
A basic exercise that engages the largest muscles of the body and, as we already know, helps to quickly and effectively fight 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, which is very important for fat burning. 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 we need: it engages the large muscles of the body and increases the heart rate due to explosive techniques. If it’s hard to jump, rise on your toes at the top point.
Plank jumps
And this is one of the simplified versions of burpees, but no less effective, since it is a powerful fat burner. If the option is too difficult, take alternate steps to the palms and back to the plank.
Side plank pelvic lift
The exercise involves working the lateral area of the body (including the oblique abdominal muscles). Perform the pelvic lift on each side the same way. For advanced practitioners, you can perform the option with a straight arm, 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, performing 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 to load the shoulder girdle, but also engage the abs, maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
Plank with limb raises at the same time
Static tension in the abdominal muscles while lifting opposite limbs simultaneously burns more calories (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, alternately bring your knees out to the side, pulling them toward your shoulders. This exercise intensively involves both the rectus abdominis, transversus abdominis, and the oblique internal and external abdominal muscles. As with any version of the plank, make sure that your lower back does not 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, then slowly return. If necessary, this option can be performed with straight arms.
A set of workouts at home 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
- Stepping onto a bench 3 * 20
- Knee push-ups 3 * 10-20
- Plank with lifting limbs at the same time 3 * 20
- Knee extension in plank 3 * 20
- Plank with pelvic lift 3 * 20