Overeating, a high-carbohydrate diet, lack of physical activity, hormonal disturbances 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 surrounds the internal organs, due to which the waist size becomes far from ideal. How to get rid of all types of adipose tissue and which exercises for losing weight in 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 general simple recommendations and reasons that provoke abdominal obesity in order to understand where "legs grow".
- Minimize simple carbohydrates.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet in which simple carbohydrates predominate (sugars, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
- Eliminate glycation products from your diet:fast food and foods with a high content of animal and vegetable fats (hamburgers, french fries, fried bacon and steaks fried in vegetable oil, roast meat with a fried crispy crust), etc. All these are products of inflammation, proteins that, under the influence of high temperature, bind to the glucose molecule (glycated protein). Therefore, not all meat is healthy, it is better to boil, stew or steam it.
- Reduce the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different and their correct ratio is important. Omega-3 and 9, on the contrary, should be increased - these are linseed oil, olive oil, fish oil, avocado, walnuts. But minimize the content of sunflower, corn, peanut, palm and canola oil.
- Move more.It's no secret that low activity leads to fat accumulation, 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 for no more than 1 hour are sufficient.
- Training should be varied.It is a big mistake to perform only exercises for the abdomen and sides, since these are small muscles, and when performing such an isolated load, the body will burn fat worse. There is no need for local work with the "problem area". The more the muscles work, the more strength the body needs to restore them, and where it gets it from fat reserves. If your training includes basic exercises that include as much as possiblemuscles, cardio exercises and balance exercises (including static), weight loss will be much more effective.
- Overtraining from daily activities will lead to fatigue and stress, in which the body does not give up fat, but on the contrary, accumulates it. That is why it is important not only to rest from training, but also to get enough sleep, at least 8 hours.
Best exercises to lose belly fat
Before starting the workout, do a short warm-up for 5-7 minutes. This can be any cardio exercise: jumping rope, running in place, side steps and only the first exercise of 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 overhead when your thighs are parallel to the floor. For the more prepared, you can perform the classic version with a barbell or dumbbells.
Farmer's walk
These lunges work a huge number of muscles, plus 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 there is very little space, perform simple alternating forward lunges.
Burpees
If you're a trained athlete, do 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 Ribbon
Raising from the elbows, successively straightening the arms and going 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-intensive.
Plank running
One of the plank variations that burns a large number of calories and directly loads the abdominal muscles. And that's exactly what we need.
Pleated 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 do not neglect leg exercises.
Side attacks
Deep side kicks - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body, accelerate the heart rate, which is very important for burning fat. Perform an equal 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 engages the large muscles of the body and increases the heart rate due to explosive techniques. If you find it difficult to jump, rise on your toes at the top point.
Plank jumps
And this is one of the simplified versions of the burpee, but no less effective, as it is a powerful tool for burning fat. If the option is too difficult, alternate steps to the palms and back to the board.
Side plank pelvic lift
The exercise involves working the lateral region of the body (including the oblique abdominal muscles). Perform a pelvic lift on each side in the same manner. For advanced practitioners, you can perform the option with a straight arm, but the pelvis should not touch the floor.
Bench stepping
An excellent variation and alternative to lunges and traditional squats. Step onto each stable surface in turn, taking an equal number of steps on each foot. For those who are more fit, you can add a back kick to the floor.
Push-ups on the knees
Push-ups in a simplified version for women help to load the shoulder girdle, but also engage the abdomen, maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
Plank with simultaneous lifting of the limbs
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. Do not rush, do the exercise consciously.
Plank knee extension
Standing in a plank position, alternately bring your knees out to the sides, pulling them toward your shoulders. This exercise intensively engages both the rectus abdominis, transversus abdominis, internal and external obliques. 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 the forearms, exhale, lift your pelvis as much as possible, then slowly return. If necessary, this option can be performed with straight hands.
A set of workouts at home for a week
Day 1
- Air Squats 3 * 20
- Farm walk 3*20
- Burpees 3 * 10-20
- Dynamic tape 3*20
- Plank run 3*20
Day 2
- Ple squat 3 * 20
- Side lunges 3 * 20
- Jumping 3 * 15-20
- Plank jumps 3 * 15-20
- Lifting the pelvis in the side plank 3 * 15-20
Day 3
- Bench step 3 * 20
- Push-ups on the knees 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