Fat in the abdomen consist of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat is very active and its large reserves are related to the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will figure out how to burn fat on our stomach.
Press exercises (such as twisting) will not help burn fat on the stomach, but only strengthen the muscles. Performing them is a waste of time until the muscles are covered with a greasy layer. What exercises for weight loss and countries are the most effective in combating fat?
To get rid of fat on the stomach and side, you need to burn calories. It is extremely difficult to transform your stomach with the help of a diet, so you should eat not only less, but also move more. In this regard, the best way to burn fat is cardio. It is in response to cardio exercises that deep layers of fat respond best and first begin to leave after the start of intensive education. Studies have shown that cardio weight loss exercises also lead to weight loss as a whole. You can burn fat on your stomach with the help of ordinary exercises (even without any diets), but in this case the results will not be so impressive. In addition, people who regularly train, as you know, have less fat in the waist than those who lead a sedentary lifestyle.
We understood how to burn fat on the stomach. What exercises for weight loss and sides give the best results. But each person's personal characteristics always remain. And it is not always necessary to introduce strict measures to burn fat on the stomach. Sometimes it is only necessary to make some lifestyle changes to solve such problems. Abdominal fats can lead to negative health effects if you do not participate in its elimination over time. That is, thinking in advance to strengthen your abdominal muscles and proper nutrition, you can look good and have a flat stomach at any time of the year at any age.
Exercise for weight loss and sides is perhaps the best way to get rid of fat deposits on the stomach. If you are really seriously configured to achieve results, then you should allocate 1 hour a day for training. There are effective exercises for weakening the abdomen and sides, but in this article we will look at 10 of the simplest that can be performed at home.
Nothing so easily helps to burn fat on your stomach as a twist. According to many fitness experts, this exercise is ranked 1st in this regard. Be sure to include it in your training program.
Lie on your back, bend your legs, place your feet with the entire surface of the floor. Take your hands by the head or hold crossed on your chest. Take a deep air. Exhale by lifting the body. Take a deep air again at the moment of lowering your body back.
Beginners should do 10 reps at 1 approach. Perform 2-3 approaches daily. Watch the video above to learn more about the technique of twisting.
Once you learn to do a classic twist, you can proceed to their more effective variation - twisting with the rotation of the case.
In this exercise, you should rotate the right arm to the left without tearing the left side of the floor.
At the beginning of the training, do 10 reps at 1 approach. Try to run 2-3 approaches daily. See the video above to learn more about the technique of twisting with the rotation of the case.
The exercise is very similar to the previous one, but only here you have to bow your legs in the same direction in which you rotate your shoulder, making all the movements at the same time. Spit Twists are aimed at developing inclined abdominal muscles.
Try to perform 2-3 approaches of 10 reps a day. See the video above to learn more about the technique for performing a hair twist.
You have probably already noticed that burning fat on the stomach involves performing various options for twisting. Now is the time to meet the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you have to lift your legs at the same time with the body. Such movements help to develop the lower press especially well. Watch the above video to learn more about the technique of performing reverse twist.
Lie on your back, lift your legs upright and cross so that one knee is above the other. Inhale and tear the body off the floor. Exhale slowly.
Perform 12-16 reps in 2-3 approaches. See the video above to learn more about the technique of twisting with upright legs.
Don't worry, you won't need a bike!
Lie on your back, hand over your hands to your head, or hold on to the side. Tear off the floor and bend to your knees. Bring your right knee near your chest and straighten your left leg and stretch it forward. Then bring your left knee near your chest and straighten your right leg and pull it forward. Alternative movements as if bicycle pedals.
The roller strap is aimed at strengthening the muscles of the abdomen, hips and lower back. Place your knees and elbows on the floor, lowering the lower legs on the roller. The gaze must be directed forward. Save even breathing. Then tear your knees off the floor and take the position of the bar. Stay in this position for 30 seconds, then go back and go for the same time.
Lie on the floor on the side. Hold the body weight of the right elbow and right leg. The elbow should be perpendicular to the shoulder and the left leg should lie on the right. Do not touch your hips on the floor. Keep the position for about 30 seconds, and increase this time to 1-2 minutes over time.
Repeat for the other side of the body.
While in the specified position, you can lift and lower your legs on top. This will allow not only the press but also the hips.
Cardio is one of the best ways to burn calories and get rid of fat in the body. Walking is an exercise that should be one of the first to include in the training program. If you combine 30-45-minute walking with a constant pace with proper nutrition every day (or at least 4-5 days a week), then you can soon notice positive changes in body weight. This low traumatic type of activity is able to accelerate heart rate and metabolism. Walking is also great for beginners.
You should strive to avoid adaptation of the body to loads, which means a periodic change in the types of activity. How about running? After all, this is a great way to accelerate heartbeat, burn calories and get rid of fat in your abdomen!
If for some reason running is not right for you, try running. Studies have shown that it is better for burning stomach fat than power exercises. In addition, it is a magnificent type of aerobic activity, which is also useful for maintaining good physical shape.