Overeating, a high-carbohydrate diet, physical inactivity, hormonal disorders and stress often lead to the problem of obesity in the abdominal area, which cannot but bother the female and male half of humanity. In addition to subcutaneous fat, visceral fat is also formed in the abdomen, which surrounds the internal organs, so the waist size is far from ideal. How to get rid of all types of fatty tissue and what exercises for losing weight on the abdomen and sides 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 in order to understand where the "legs" grow from.
If the waist circumference in women exceeds 80 cm, and in men 94 cm, this is a sign of the presence of excess visceral fat and, therefore, poor health.
- Reduce simple carbohydrates to a minimum.The main reason for the accumulation of subcutaneous and visceral fat is an unbalanced diet, in which simple carbohydrates predominate (sugars, flours, pasta, potatoes, fruits and nuts, honey, cereals with a high glycemic index).
- Eliminate glycation products from your diet:fast food and foods rich in animal and vegetable fats (hamburgers, French fries, fried bacon and steaks fried in vegetable oil, baked meat with a crispy fried crust), etc. All of these are products of inflammation, proteins that, under the influence of high temperature, bind 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. On the contrary, omega-3 and 9 should be increased: these are flaxseed oil, olive oil, fish oil, avocado and walnuts. But reduce the content of sunflower, corn, peanut, palm and rapeseed oil to a minimum.
- Move more.It's no secret that low activity causes fat accumulation, since practically no energy is spent. Walk more during the day, this way the fat will be used for fuel.
- Exercise regularly:3 workouts per week of no more than 1 hour are enough.
- Training must be varied.It is a big mistake to perform only exercises for the abdomen and sides, since these are small muscles and, when performing such an isolated load, the body will burn fat worse. It is not necessary to carry out local work with the "problem zone". The harder 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 basic exercises that include as many muscles as possible, cardiovascular and balance exercises (including static ones), weight loss will be much more effective.
- Overtraining from daily activities will cause fatigue and stress., being 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 abdominal fat.
Before starting your workout, do a short warm-up for 5-7 minutes. It can be any cardiovascular exercise: jumping rope, running in place, side steps and just the first exercise in the complex, but without weight and with a large number of repetitions. For example, perform air squats 30 to 50 times.
air squats
These squats are performed without additional equipment, making it 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 do the classic version with a barbell or dumbbells.
farmer's march
These lunges work a large number of muscles, and it is also necessary to maintain balance, which makes the exercise very effective in the fight against fat. Perform side steps across the room, turn around and complete the required number of repetitions. If there is very little space, perform simple alternating forward lunges.
Burpee
If you are a trained athlete, perform a complete cycle of burpees with push-ups, if you are a beginner you can eliminate push-ups from the cycle, leaving only the plank jumps in the lowest 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. This is static tension in the muscles of the target area. And in general, exercise consumes a lot of energy.
running iron
One of the variations of the plank that burns a large amount of calories and directly works the abdominal muscles. And this is exactly what we need.
plié squats
A basic exercise that involves the largest muscles in the body and, as we already know, helps to quickly and effectively fight fat 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 the large muscles of the body and increase 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 meets two conditions that we need: it involves the large muscles of the body and increases the heart rate thanks to explosive techniques. If you find it difficult to jump, stand on your tiptoes at the top point.
plank jumps
And this is one of the simplified versions of burpees, but no less effective, since it is a powerful fat burner. If the option is too difficult, take alternating steps toward the palms and back to the plank.
Side plank pelvic lift
The exercise consists of working the lateral area of the body (including the oblique abdominal muscles). Perform the pelvic lift on each side in the same way. For advanced practitioners, you can perform the option with your arm straight, but your pelvis should not touch the floor.
Get on a bench
An excellent variation and alternative to traditional lunges and squats. Step up to any stable surface alternately, taking the same number of steps on each leg. For those who are more prepared, you can add a back lunge on the ground.
knee push-ups
Push-ups in a simplified version for women help to load the shoulder girdle, but also activate the abdominals, maintaining the correct position of the spine. Of course, if possible, do the classic version with straight legs.
Plank with limb elevation at the same time.
Static tension on the abdominal muscles while lifting opposite limbs simultaneously burns more calories (unlike the classic plank) because it trains more of the deep muscles that maintain balance. Take your time, do the exercise consciously.
Plank knee extension
Standing in a plank position, alternately bring your knees out to the sides, pulling them toward 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 board, make sure your lower back doesn't sag.
Plank with pelvis lift
Another option that targets the abdominal muscles directly. In the starting position on your forearms, exhale, raise your pelvis as much as possible and 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
- Burpee 3*10-20
- 3*20 dynamic bar
- Iron 3*20
Day 2
- Plie squats 3*20
- Lateral lunges 3*20
- Jumping 3*15-20
- Plank jumps 3*15-20
- Raising the pelvis in the side plank 3*15-20
Day 3
- Get on a bench 3*20
- Knee push-ups 3*10-20
- Plank with limb elevation at the same time 3 * 20
- Plank knee extension 3*20
- Plank with pelvis elevation 3*20