Overeating, a diet rich in carbohydrates, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which cannot but disturb the female and male half of humanity. In addition to subcutaneous fat, visceral fat is also formed on 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 hips 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 "legs grow".
- Keep simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and visceral fat tissue 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 food rich in animal and vegetable fats (hamburgers, french fries, fried bacon and steaks fried in vegetable oil, baked meat with a fried crispy crust), etc. All of these are products of inflammation, proteins, which, under the influence of high temperature, bind to a glucose molecule (glycated protein). Therefore, not all meat is healthy, it is better to cook, stew or steam it.
- Reduce the presence of saturated and polyunsaturated Omega-6 fats.Yes, fatty acids are also different and their exact ratio is important. Omega-3 and 9, on the contrary, should be increased - these are linseed oil, olive oil, fish oil, avocado, walnuts. But keep sunflower, corn, peanut, palm and canola oil to a minimum.
- Move more.It's no secret that low activity leads to fat accumulation, because energy is practically not consumed. Walk more during the day, that way the fat will be used as fuel.
- Exercise regularly:3 training sessions per week lasting no longer than 1 hour are sufficient.
- Training should be varied.It is a big mistake to only perform exercises for the abdomen and hips, because these are small muscles, and by performing such an isolated load, the body will burn fat more. 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 draws it from - from fat reserves. If your training includes basic exercises that include as many muscles as possible, cardio exercises and exercisesbalance (including static), weight loss will be much more effective.
- Overtraining with daily activities will lead to fatigue and stress, in which the body does not give up fat, but, on the contrary, accumulates it. 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 the exercise, do a short warm-up lasting 5-7 minutes. It 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 walk
These lunges work a huge number of muscles, plus you have to maintain balance, which makes the exercise very effective in the fight against fat. Take side steps across the room, turn around and do the required number of repetitions. If there is very little space, perform simple alternating forward lunges.
Burpees
If you are a trained athlete, perform a full cycle of burpees with push-ups; if you're a beginner, you can drop push-ups from the cycle, leaving only plank jumps in the bottom position. Below is a simplified version of the exercise.
Dynamic strip
By lifting from the elbows, alternately straightening the arms and going back, not only the shoulder girdle is developed, but it also effectively affects the abdominal and side parts. It's all about static tension in the muscles of the target area. And in general, exercise is very energetic.
Board running
One of the variants of the plank that burns a large number of calories and works directly on 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 do not neglect leg exercises.
Side Lunges
Deep lateral lunges - a modification of the classic version - burn a lot of calories, strengthen the large muscles of the body, increasing the heart 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 fulfills the two conditions we need: it engages the large muscles of the body and accelerates the heart rate thanks to explosive techniques. If it is difficult 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, because it is a powerful fat burner. If the option is too difficult, take alternating steps to the palms and back to the plank.
Side plank pelvic lift
The exercise involves working the side of the body (including the obliques). Perform the pelvic lift on each side in the same manner. For advanced practitioners, you can perform the option with a straight arm, but the pelvis must not touch the floor.
Step onto the bench
A great variation and alternative to lunges and traditional squats. Step onto any stable surface alternately, taking the same number of steps on each leg. For those who are more fit, you can add a step back to the floor.
Knee push ups
Push-ups in a simplified version for women help to load the shoulder girdle, but also engage the abdominal muscles, maintaining the correct position of the spine. Of course, if possible, perform the classic version with straight legs.
Plank with raising the limbs at the same time
Static tension in the abdominal muscles while lifting the opposite limbs burns more calories at the same time (unlike the classic plank) because it trains more deep muscles that maintain balance. Take your time, do the exercise consciously.
Plank knee extension
Standing in a plank position, alternately pull your knees out to the side, pulling them toward your shoulders. This exercise intensively involves the rectus abdominis, transversus abdominis, as well as the oblique internal and external 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 abs. In the starting position on the forearms, exhale, lift the pelvis as high as possible, then slowly return. If necessary, this option can be performed with straight hands.
A set of training at home for a week
Day 1
- Air squats 3*20
- Farmer's walk 3*20
- Burpees 3 * 10-20
- Dynamic tape 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
- Pelvic lift in side plank 3*15-20
3rd day
- Step onto the bench 3*20
- Knee push-ups 3*10-20
- Plank with raising the limbs at the same time 3*20
- Knee extension in plank 3*20
- Plank with pelvic lift 3*20