What exercises to do to lose belly fat?

Sadly, the extra pounds don't accumulate in some inconspicuous place, but usually in the stomach. On this occasion, they even said - "To show you that you eat too much, the stomach is on the same side as the eyes. "To combat the excess fat in the waist, many people zealously perform the so-called exercises. Weight loss exercises for the abdomen. But pressure on the press did not bring positive results, and it seemed that physical strength was useless to solve this problem.

Actually, this is not the problem. It's just that many people make mistakes - both in the selection of exercises and in the preparation of the training program.

exercise girl to lose weight

What exercises to do to lose belly fat?

To begin with, I will say that there is no exercise to lose weight for specific parts of the body. When we lose weight, fat is removed from the whole body at once. It is possible to remove it "fragmentally" only with the help of liposuction. Physiologically, it is not possible to force the body to burn fat in a specific place. Therefore, it is necessary to emphasize the loss of calories in general. Sit-ups, crunches, and crunches don't reduce belly fat for the simple reason that they require very little energy to perform and little muscle.

Just imagine - you have a large amount of muscle in your body and you are trying to lose weight, focusing only on your abs, while the rest of your body is inactive. Therefore, the conclusion - press exercises performed separately will not get rid of excess body fat, but only strengthen muscles.

To get rid of belly fat, regular cardiovascular exercises are suitable - walking, running, swimming, cycling, aerobics and dancing. These activities help the body burn fat directly. Hiking is very useful.

If you have a lot of excess weight, then you need to rely on a complex weight loss regimen and do high-calorie burning exercises - eg squats with raised arms, swings in turns, etc. v. Remember that the more muscles you work and the greater the range of motion, the better.

Another useful group of exercises are balance exercises, such as side swings, when you need to hold the other leg firmly without additional support. In the absence of contraindications, jump rope, swim in the pool.

Exercises to tone the abdomen and lose weight

There is a group of exercises that are useful for the whole body and perfectly strengthen the abs:

  1. "Bike". Lie on your back, place your hands behind your head and slightly raise your body, lift your legs bent at the knees so that your shins are parallel to the floor, pressing your lower back firmly into the floor and not breaking during the entire exercise. On an exhale, straighten your right leg forward, and at the same time rotate your body to the left, trying to reach your right elbow to your left knee, returning to the starting position. Repeat the exercise on the other side. Continue until you are tired, trying to move at a good pace.
  2. Stand up straight, place your feet shoulder-width apart, raise your arms and interlace your fingers. Squeeze your abs and pull your stomach in. Bend to the right, straighten your arms out to the sides, stretch the lateral muscles. Then, without stopping, lean to the right. Do the exercise slowly, trying to get as low as possible.
  3. "Scissors". Lie on your back, straighten your arms along your body and "squeeze" your lower back into the floor. Lift your straight leg up. Without bending your knees, begin to spread and bring your legs, crossing your ankles. If you can, while moving, lower your legs closer to the floor, but without tearing your lower back.
  4. "Boat". This exercise is for the back. What does belly weight loss have to do with? - you asked. The answer is that the muscles of the back and abdomen are antagonistic, i. e. they work in a different direction - the back doesn't bend the body and the abdomen does. Together they form the waistline and they need to be strengthened together. Therefore, lie on your stomach, straighten your arms and stretch your back, gently raise your legs and torso, in this position, hold for a second and then lower yourself down. Repeat 10-15 times.

Some important nuances

All of the foregoing does not mean at all that exercises aimed at strengthening the abs and obliques are useless. Strong muscles help support internal organs. To make you understand what I'm saying, look at the people around them - some of them have a sunken belly forward, but no excess body fat. This is especially noticeable in thin women who do not play sports. Because the abdominal pressure is still weak, the internal organs begin to "bulge", forming a kind of abdominal distension. And developed muscles support all the organs in the correct position, preventing them from shifting.

Exercise for the press not only solves aesthetic problems, but also improves health, as it helps the proper functioning of the intestines, stomach, liver and other organs. Try to work out your abs at least 3-4 times/week, or you can do 7-10 minutes a day to strengthen your abs, then a slim figure and great health will always be present.