Overeating, a high-carbohydrate diet, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal region, 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, making the waistline 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 fatty deposits in the abdominal cavity
Let's start with simple general recommendations and reasons that cause 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 poor health.
- 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 (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 fats (burgers, fries, fried bacon and steaks fried in vegetable oil, baked meat with a fried crispy crust), etc. All these products are inflammatory products, proteins which, under the influence of high temperature, bind to the glucose molecule (glycated protein). Therefore, not all meats are healthy, they are best boiled, simmered or steamed.
- Reduce the presence of saturated and polyunsaturated omega-6 fatty acids.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 fat accumulation, since virtually no energy is spent. Walk more during the day, this way the fat will be used as fuel.
- Regular exercise:3 training sessions per week for 1 hour maximum are enough.
- Training should be varied.It is a big mistake to perform only exercises for the abdomen and sides, because these are small muscles, and by performing such an isolated load, the body will burn fat even more. There is no need to work locally on the "problem area". The more the muscles work, the more strength the body needs to restore them, and where does it come from - fat reserves. If your workout includes core exercises that use as many muscles as possible, cardio and balance exercises (including static), weight loss will be much more effective.
- Overtraining from daily activities will lead to fatigue and stress., being in which the body does not abandon fats, but on the contrary accumulates them. Therefore, it is important not only to rest after training, but also to get enough sleep, at least 8 hours.
The best exercises to lose belly fat
Before you start your workout, do a short 5-7 minute warm-up. It can be any cardio exercise: jumping rope, running in place, side steps, and just the first exercise in the complex, but without weights and with a large number of repetitions. For example, perform air squats 30 to 50 times.
Overhead 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 do the classic version with a barbell or dumbbells.
The farmer's approach
These lunges work a large number of muscles and additionally require maintaining balance, which makes the exercise very effective in the fight against fat. Take 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.
Burpee
If you are a trained athlete, perform a full cycle of burpees with push-ups; If you're a beginner, you can remove push-ups from the cycle, leaving only plank jumps in the bottom position. Below is a simplified version of the exercise.
Dynamic bar
Raising the elbows, alternately straightening the arms and returning back, not only develops the shoulder girdle, but also effectively affects the abdominal and side zones. This is static tension in the muscles of the target area. And in general, exercise is very energy-intensive.
Running plank
One of the plank variations that burns a large number of calories and directly works the abdominal muscles. And that's exactly what we need.
Bent squats
A basic exercise that engages the largest muscles in the body and, as we already know, helps to quickly and effectively fight fat throughout the body, so don't ignore leg exercises.
Side slits
Deep side lunges - a modification of the classic version - burn a lot of calories, strengthen large muscles of the body, increasing the pulse, 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 fats, because it fulfills two conditions we need: it engages the large muscles of the body and increases the heart rate through explosive techniques. If jumping is difficult, tiptoe to the top.
Plank jumps
And it 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 alternating steps to the palms and return 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 in the same way. For advanced practitioners, you can perform the option with an outstretched arm, but the pelvis must not touch the ground.
Get on a bench
A great variation and alternative to traditional lunges and squats. Stand alternately on any stable surface, taking the same number of steps on each leg. For those who are more prepared, you can add a back lunge to 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, do the classic version with straight legs.
Plank with limb raised at the same time
The static tension in the abdominal muscles when lifting the opposite limbs simultaneously burns more calories (unlike the classic plank) because it further trains 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 internal and external oblique abdominal muscles. As with any plank version, make sure your lower back doesn't sag.
Plank with pelvis lift
Another option that directly targets the abdominal muscles. From the starting position on your forearms, exhale, raise your pelvis as high as possible, then slowly return. If necessary, this option can be performed with straight arms.
A series of workouts at home for a week
Day 1
- Overhead squats 3*20
- Farmer’s walk 3*20
- Burpee 3*10-20
- Dynamic bar 3*20
- 3*20 plank race
Day 2
- Plié squats 3*20
- Side slots 3*20
- Skip 3*15-20
- Jump board 3*15-20
- Elevation of the pelvis in the side board 3*15-20
Day 3
- Get on a 3*20 bench
- Knee push-ups 3*10-20
- Board with lifting limbs at the same time 3 * 20
- Knee extension in plank 3*20
- Board with pelvic lift 3*20