Overeating, a high-carbohydrate diet, lack of physical activity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which cannot but bother the male and female half of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, covering the internal organs, making the waistline no longer ideal. How to get rid of all types of fatty tissue and which weight loss exercises on the abdomen and sides are the most effective - we will find out below.
Recommendation: what to do about fat accumulation in the abdominal cavity
Let's start with simple general recommendations and causes of belly fat to understand where "legs grow" from.
If 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.
- Reduce simple carbohydrate intake to a minimum.The main cause of the accumulation of subcutaneous and visceral fat is an unbalanced diet, mainly simple carbohydrates (sugar, flour, pasta, potatoes, fruits and dried fruits, molasses). honey, cereals with high glycemic index).
- Eliminate glycation products from your diet:fast food and food rich in animal and vegetable fats (burgers, french fries, fried bacon and steak fried in vegetable oil, kebabs with a deep-fried crust), etc. v. All of these are products of the inflammatory process, proteins that, under the influence of high temperatures, bind to glucose molecules (glycated proteins). Therefore, not all types of meat are healthy, it is better to boil, stew or steam.
- Reduces the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different and their exact ratio is important. On the contrary, you should increase omega-3 and 9 - these are flaxseed oil, olive oil, fish oil, avocado, walnuts. But keep sunflower, corn, peanut, palm and canola oil content to a minimum.
- Move more.It's no secret that low activity leads to the accumulation of fat, since practically no energy is expended. Walk more during the day, this way fat will be used as fuel.
- Exercise regularly: 3 training sessions per week of no more than 1 hour are enough.
- Training should be diverse.It would be a big mistake to perform exercises only for the abdomen and sides, because these are small muscles and when performing such a separate load, the body will burn more fat. There is no need to work locally with "problem areas". The more muscles work, the more strength the body needs to restore them, and where does it come from - from fat reserves. If your workout includes core exercises that cover as many muscles as possible, cardiovascular and balance exercises (including static exercises), weight loss will be much more effective.
- Overtraining from daily activities will lead to fatigue and stress, in which the body does not release 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 reduce belly fat
Before starting your workout, do a short warm-up for 5-7 minutes. This can be any cardiovascular exercise: jumping rope, running on the spot, side steps and just the first exercise in the complex, but without weights and high repetitions. For example, do air squats 30-50 times.
Air squats
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 do the classic version with dumbbells or barbells.
Farmer's steps
These lunges work a lot of muscles, plus you need to maintain balance, which makes the exercise very effective in the fight against fat. Do side steps across the room, turn around and complete the required number of repetitions. If there is very little space, do simple alternating forward lunges.
Burpee
If you are a trained athlete, do a full cycle of burpees with push-ups, if you are a beginner you can eliminate push-ups from the cycle, just toRepeat the jumping plank movement in a lower position. Below is a simplified version of the exercise.
Dynamic sound
Lifting from the elbows, alternately straightening the arms and returning, not only develops the shoulder muscles, but also effectively affects the abdomen and sides. It's all about static tension in the muscles of the target area. And in general, exercise is very energy consuming.
Plank run
One of the variations of plank helps burn a large amount of calories and directly affects the abdominal muscles. And this is exactly what we need.
Plie squats
A basic exercise that affects the largest muscles in the body and, as we know, helps burn fat all over the body quickly and effectively, so don't skip leg exercises.
Lateral lung
Deep side lunges - a variation of the classic version - burn a lot of calories, strengthen the large muscles of the body, increase heart rate, which is important for burning fat. Perform the same number of repetitions on each side.
Squat jump
A plyometric exercise helps accelerate lipolysis, the breakdown of fats, because it meets the two conditions we need: it targets 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.
Board jumping
And this is one of the simplified versions of burpees but no less effective because it effectively burns fat. If this option is too difficult, do the alternate steps with your palms and return to the plank position.
Raise the pelvis with a side plank
The exercise involves working the lateral area of the body (including the oblique abdominal muscles). Perform pelvic lifts on each side in the same way. For advanced practitioners, you can perform the movement with straight arms but the pelvis must not touch the floor.
Step onto a bench
A great variation and alternative to traditional lunges and squats. Climb onto any stable surface one at a time, taking the same number of steps on each foot. For those who are more prepared, you can do additional lunges on the floor.
Knee push-ups
Push-ups are a simple version for women that help load the shoulder muscles but also affect the abdominal muscles, maintaining the correct position of the spine. Of course, if possible, do the classic version with straight legs.
Plank at the same time lift your limbs up
The static tension in the abdominal muscles while lifting the opposite limbs simultaneously burns more calories (unlike the classic plank) because it trains more deep muscles to maintain balance. Take your time, do the exercise consciously.
Plank knee extension
Standing in a plank position, alternate bringing your knees to the side, pulling them toward your shoulders. This exercise deeply involves both the rectus abdominis, transverse abdominal muscles, 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 targets the abs directly. In the starting position on your forearms, exhale, lift your pelvis as high as possible, then slowly return it. If necessary, this option can be performed with straight arms.
One set of homework for one week
1 day
- 3*20 air squat
- Farmer's walkway 3*20
- Burpee 3*10-20
- Dynamic bar 3*20
- Run plank 3*20
Day 2
- Plie squat 3*20
- Side lunges 3*20
- Jump 3*15-20
- Plank jump 3*15-20
- Raise the pelvis into a 3*15-20 side plank position
Day 3
- Step onto the 3*20 chair
- Knee push-ups 3*10-20
- Plank lift your legs at the same time 3*20
- Stretch your knees in a 3*20 plank position
- Plank raises the pelvis 3*20