Excess body fat often accumulates in the waist area. Typically, this problem occurs in men, but sometimes girls are also looking for effective exercises for losing weight in order to make a flat press for themselves at home in a few weeks. You should immediately prepare that the desired result can be obtained only after a couple of months of training and dieting. Real progress can be achieved with a decrease in body fat and strengthening of the abdominal muscles.
What exercises should be done to remove the stomach
In order to choose the right complex for weight loss, you need to understand how you can achieve a beautiful press. To form a beautiful waist, one should not only start burning fat, which creates folds on the sides, but also strengthen the muscle corset. Even in thin girls, the press is not always flat and sticks out slightly, this indicates a weak tone of the abdominal group.
Not every exercise needs to build muscle to clear the stomach. The goals for building muscle and strengthening it should be shared. If you perform only twisting, then the waist will not only not decrease, but also increase. Therefore, trainers are not recommended to perform classical press exercises too often. There are more effective options for how to clean your stomach with exercise.
Exercises for the abdomen
To get a slim figure, you should sign up for fitness classes. The program includes anaerobic and aerobic loads, which are aimed at burning excess body fat. It is impossible to achieve a reduction in the layer in any particular place, because the body loses weight simultaneously in all places. Due to the individual anatomical features in some people, certain areas lose weight faster.
Exercise for losing weight of the abdomen should begin with a cardio load, which will provide a fat-burning effect. This will help start the metabolism, improve metabolism, saturate the cells with oxygen and other beneficial substances, make the body break down fat cells into energy. Training for the abdomen and sides can begin with:
- jogging on a treadmill or street;
- walks on a bicycle or exercise machine;
For a flat stomach
If you perform movements with a large number of repetitions, then you will achieve muscle growth. This may be interesting for men who want a voluminous, embossed press, but girls do not need it at all. It will also have a low effect, if you do not get rid of the fat layer. To get a beautiful waist, you need to perform an exercise for a flat stomach. They are aimed at strengthening muscle fibers, and not on building. For these purposes, you do not need to select many options, just a few for the complex. Highlight such effective exercises for losing weight in the abdomen:
- Classic twisting. Not the most effective, but an option to tighten the tummy. Lying on the floor, begin to stretch your chin to your knees. It is important that you do not lift the body due to the lumbar muscles, but specifically strain your tummy. Go up to the exit and go back to inhale.
- To train the transverse muscles (sides), twists should be performed with rotation. Lie on the floor, hands behind your head, stretch your right elbow to your left knee, then your right elbow to your left. This is a good option for pumping the longitudinal muscles, but you should not get involved in them, so as not to increase the waist.
- Gymnastic roller. This is a difficult version of the exercise to strengthen several muscle groups at once. When done correctly, you use the abs, back, and lateral muscles. A simple option must be performed, kneeling, spread something soft. Start rolling forward slowly on the roller, do not touch the floor housing, then return to the starting position.
For weight loss of a stomach and sides
To lose weight, you must follow a diet and perform exercises that will start the process of fat burning. This is a high-intensity workout, so charging for losing belly and sides is not suitable. Not an easy, but very effective complex will turn out from a circular training. This program alternates exercises for the abdomen and waist and cardio, which helps to ensure rapid weight loss and muscle strengthening. You can conduct such training in the gym, go home. Example program, you need to repeat 4-5 circles:
- Jumping rope for about 3-4 minutes.
- Bends to the side, 20 in each direction.
- Twisting is classic.
- Jumping rope.
- Side twisting.
- Side inclinations, 20 in each direction
When it comes to fat burning training, high intensity training is implied. Effective exercises for weight loss of the abdomen - this is any cardiozagruzka, accelerating metabolic processes, metabolism. Only such a training option will help achieve weight loss and a flat stomach. Exercises for burning fat on the stomach raise heart rate to such a level that the body begins to extract energy from fat, and not carbohydrates (glycogen). This can only be achieved if the duration of cardio training is at least 30-40 minutes.
Slimming lower abdomen
Some people mistakenly believe that the press has an upper or lower section. During the workout, all parts must be pumped effectively. How much the upper or lower abdominal muscles are involved depends on the ability of the athlete to observe the technique. Exercises to lose weight in the lower abdomen will help to emphasize the load in this area. Here is one of the options for performing this movement:
- Lie on the floor, catch your hands on something stable.
- Start raising your straight legs.
- Stop them when there is a 30 degree angle between them and the floor.
- Keep in this position for at least 30 seconds.
- Repeat the movement 4-5 times.
There are training options that help to make your muscles supple, strong and keep them in good shape. The exercise bar for weight loss of the abdomen and sides is universal and static, it also helps to train the hips, buttocks, shoulders, lower back. At the same time, you do not build muscle mass, but only strengthen it. This is one of the options for effective exercises that will make your tummy flat, even. Classes for weight loss of the abdomen and sides must necessarily include a bar. It performs as follows:
- Lay something soft on the floor so that you can stand on your elbows for 2-3 minutes.
- Take an emphasis, as if you want to push up. Then lower your palms to your elbows.
- Keep the body absolutely level, do not bend in the lower back or hump on the back.
- This situation forces the shoulders, abs, lower back, lateral muscles, buttocks, and hips to strain simultaneously.
- By the same principle, you can perform the side bar, which will help to more effectively deal with the sides.
Breathing exercises for weight loss of the abdomen and sides
Yoga came from the eastern culture, which has taken root well in other countries, is considered effective training and is popular at all ages. Breathing exercises help to effectively achieve weight loss with proper exercise. One option for a fat burning workout is a vacuum. This movement is made relatively easily, but it is important to follow the technique, because if performed incorrectly, your head may begin to feel dizzy and nauseous.
The vacuum helps to train the entire abs and activates, increases the tone even of the deep muscles, which prevent the tummy from sticking out. With the help of 1 lesson per day, you can tighten the abs, make it flat. A vacuum is performed according to the following algorithm:
- Take a deep breath.
- Then cutting the inhale through the nose and exhale again, nowhere should air be left at all.
- Tighten the press and hold in this state for 10-15 seconds.
- Then you can relax it and catch your breath.
- Repeat 3-4 times, over time, the amount can be increased.
There are several nuances that need to be considered during such a training:
- it will be effective only. if you refuse fatty, sweet food;
- after such breathing exercises you may really want to eat, restrain this urge;
- you cannot perform too much vacuum, if you feel that you are starting to feel dizzy, you need to be interrupted.
All possible variations of the training press are reduced to two types of movement: twisting and static load. You do not need 10 exercises to lose weight in the abdomen and sides to make a flat press, as in the picture. The main thing is to learn to observe the technique, exercise regularly and eat right. Below you will find options for programs for pumping the abdominal muscles, but remember that sitting in front of the monitor, your tummy will not become flat.