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 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, as a result of which the size of the waist 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 simple general recommendations and reasons that provoke abdominal obesity to understand where the "legs" grow from.
If the waist circumference in women exceeds 80 cm, and in men more than 94 cm, this is a sign of the presence of excess visceral fat and therefore poor health.
- Minimize simple carbohydrates.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet, dominated by simple carbohydrates (sugars, flour, pasta, potatoes, fruit and dried fruit, honey, cereals with a high glycemic index).
- Remove glycation products from your diet:fast food and foods rich in animal and vegetable fats (burgers, French fries, fried bacon and steaks fried in vegetable oil, baked meat with a fried crispy crust), etc. All these are products of inflammation, proteins that, under the influence of high temperatures, binds to the glucose molecule (glycated protein). Therefore, not all meats are healthy; it is better to boil, stew or steam them.
- 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, nuts. But minimize the sunflower, corn, peanut, palm and canola oil content.
- 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 the fat will be used as fuel.
- Train regularly:3 workouts 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 hips, since these are small muscles and, performing such an isolated load, the body will burn fat worse. Local work with the "problem area" is not necessary. The more the muscles work, the more strength the body needs to restore them, and where it gets it from: from fat reserves. If your training includes core exercises that involve as many muscles as possible, cardio exercises 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 release fats, but, on the contrary, accumulates them. Therefore, it is important not only to rest from training, but also to get adequate sleep, at least 8 hours.
Best exercises to lose belly fat
Before starting your workout, do a short warm-up for 5-7 minutes. This can be any cardio exercise: rope jumping, running on the spot, side steps and just 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 above your head when your thighs are parallel to the floor. For those who are more prepared it is possible to 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 fighting fat. Take side steps across the room, turn around and complete the required number of repetitions. If space is limited, perform simple alternating lunges forward.
Burpees
If you are a trained athlete, perform a complete cycle of burpees with push-ups; If you're a beginner, you can eliminate the push-ups from the cycle, leaving only the board dips in the bottom position. Below is a simplified version of the exercise.
Dynamic bar
Lifting from the elbows, alternately straightening the arms and returning back, develops not only the shoulder girdle, but also effectively affects the abdominal and lateral areas. It's all about static tension in the muscles of the target area. And in general, exercise uses a lot of energy.
Running on the bridge
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 in the body and, as we already know, helps fight fat quickly and effectively throughout the body, so don't ignore leg exercises.
Side lunges
Deep lateral 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 fat, because it satisfies two conditions we need: it engages the large muscles of the body and increases the heart rate thanks to explosive techniques. If it is difficult to jump, stand on tiptoe at the highest point.
Jump on the board
And this is one of the simplified versions of burpees, but no less effective, as it is a powerful fat burner. If the option is too difficult, take alternating steps toward your palms and then return to the plank.
Pelvic lift with side plank
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. Advanced practitioners can perform the option with a straight arm, but the pelvis should not touch the floor.
Climb onto a bench
An excellent variation and alternative to traditional lunges and squats. Alternately step onto any stable surface, taking the same number of steps on each leg. For those who are more prepared it is possible to add a backward lunge on the ground.
Knee bends
Push-ups in a simplified version for women help load the shoulder girdle, but also engage the abdominals, maintaining the correct position of the spine. Of course, if possible, do the classic version with straight legs.
Plank with simultaneous limb lifting
The static tension in the abdominal muscles while simultaneously lifting the opposite limbs burns more calories (unlike the classic plank) because it trains the deep muscles that maintain balance more. Take your time, do the exercise consciously.
Plank knee extension
While in a plank position, alternately bring your knees to the side, pulling them towards your shoulders. This exercise intensely involves both the rectus abdominis, the transversus abdominis, and the internal and external oblique abdominal muscles. As with any version of the plank, make sure your lower back doesn't bend.
Plank with pelvic lift
Another option that directly targets the abdominal muscles. In the starting position on the forearms, exhale, raise the pelvis as much as possible, then slowly return. If necessary, this option can be performed with straight arms.
A series of home workouts for a week
Day 1
- Air squats 3 * 20
- Farmer's walk 3*20
- Burpees 3*10-20
- Dynamic bar 3*20
- 3*20 plank ride
Day 2
- Plie squats 3 * 20
- Side lunges 3 * 20
- Jump 3*15-20
- Plank jumps 3 * 15-20
- Lift your pelvis into side plank 3*15-20
Day 3
- Stand on a 3*20 bench
- Knee push-ups 3 * 10-20
- Plank with limb lifting simultaneously 3*20
- Knee extension in plank 3*20
- Plank with pelvic lift 3*20