The modern rhythm of life negatively affects the physical preparation of citizens, as a result of which more and more people are suffering from excess weight. To get rid of hated kilograms, torturing yourself exclusively with diets is useless, only an integrated approach with mandatory physical exercises for burning fat will be effective. At the same time, women have to pay great attention to the abdomen, which is provided by nature with fat reserves in the first place. Of course, you can get a flat and beautiful belly , and despite this. The main thing is to perform regular loads on a specific area and eat right.
Features of exercises for burning fat
Initially, you should immediately pay attention to the fact that physique and physical fitness are different for everyone, which means that some progress should not be expected at the same time as someone else. Affects the result and the very desire to lose extra pounds. Many give slack and eat sweets between workouts, which is unacceptable, because weight loss does not occur.
Also, no matter how effective the exercises for burning fat, they will give a positive effect only when systematically performed. It is necessary to develop a regimen and train strictly on certain days, so that the body can get used to the loads.
If you can’t visit the gym, you can train at home. This requires only motivation, and the results of such exercises are in no way inferior.
And most importantly - you should not expect weight loss after several exercises. The fact is that at the initial stage of training, the muscles only get used to the loads and increase in size, so first, on the contrary, the weight can increase slightly due to an increase in muscle mass. Of course, then success will not keep itself waiting and the expended forces will be rewarded with a flat stomach and a fit figure.
Maximum effect
To see your perfect figure as soon as possible, you will need to regularly spend the maximum amount of energy and consume a minimum of calories. In those days when exercises for burning fat on the stomach are not performed, you can load yourself on foot from work or to work. With a constant sedentary lifestyle, you should devote more time to physical activities, walk more and engage in exercises during the lunch break.
Of course, such mild loads will not help get rid of extra centimeters, but at the same time they will make it difficult to form new deposits on the stomach and sides.
Proper nutrition
In order not to delve into all the features of such a diet and at the same time adjust your own figure, you must follow the basic rules:
- Fractional nutrition reduces stomach volume, improves metabolism and better controls hunger. You need to eat often and little by little.
- The liquid helps to eliminate toxins, so you need to drink as much as possible for weight loss.
- So that dinner is not delayed on the stomach, you should eat it no later than 3-4 hours before bedtime. Then the food will have time to digest and will benefit.
- Proteins are very important for muscle work, so you need to eat as much meat as possible. Vitamins are necessary no less, especially with regular physical exertion. The diet should also contain fresh fruits and vegetables.
- Excess calories in the form of pastries, carbonated drinks and special fast food should be excluded.
If these simple recommendations are followed, any exercises for burning fat will yield results.
Breathing exercises for a flat stomach
Today, more and more women are choosing bodyflex technique to correct their abdomen. It is a kind of breathing exercises aimed at reducing the oblique muscles of the press. Due to this, the stomach becomes tightened, as if all the time "pulled in". As such, fat burning does not occur, but the effect of tightness is noticeable after a couple of weeks, and classes can be done at home.
You can perform the exercise while lying down, standing or at an angle, the main thing is to be able to draw in your stomach and hold in this position for a certain time. The frequency of implementation depends on experience, at the initial stages it is enough 5 times a week, after which classes should be performed twice a day regularly.
Execution technique
Performing exercises for burning fat on the abdomen in combination with breathing exercises, you can achieve maximum results. The main thing in bodyflex is to be able to concentrate on breathing and keep calm. It is advisable to ensure the flow of fresh air into the room where the classes will be held. The exercise itself is performed as follows:
- I.p - lying on your back, legs bent at the knees, arms along the body.
- In this position, you need to relax and take a deep breath, then slowly exhale and tighten the abs so that the stomach is pulled in as much as possible.
- In this position, you should linger for 10 seconds.
- After you can inhale a little and stay for another 10 seconds.
- At the end, gradually inhale completely and relax.
- Repeat the exercise several times.
When the task becomes easy, during stress, you can try to move your muscles a bit, simulating a belly dance. Such training will not only make the press beautiful, but also more flexible.
Simple exercises for home
The basic rule in any workout is the alternation of different tasks to work out the muscles in different zones. The simplest, but no less effective, are the following:
- classic twist;
- lateral twisting;
- outstretched legs.
Such a set of home exercises for burning fat will evenly work out the upper and lower abs and oblique muscles. Technique of execution, respectively:
- I. p - lying on the floor, hands behind the head, legs slightly bent at the knees. As you exhale, you need to pull your elbows to your knees without taking your legs and lower back off the floor. The back should remain round. First, 3 approaches of 10 repetitions are enough, over time, the load needs to be increased.
- I. p - similar. On inspiration, only one shoulder blade and elbow should be torn off the floor, while raising the opposite knee. When the elbow touches the knee, the initial position is accepted and the exercise is repeated on the other side. The number of accomplishments is similar to the first task.
- I. p - lying on the floor, arms along the body, legs straight. On inhalation, the smooth legs together rise vertically upward, linger a little at the upper point and lower on the exhale. You should also start with 10 repetitions.
Fitball activities
The next exercise for burning fat on the sides is ideal. It is necessary to raise the ball above your head and lean with it to the sides so that the elbows touch the knees. Its size and weight will contribute to better concentration and development of the oblique muscles of the press.
The following will also help to remove the stomach: you need to sit on the ball and spread your legs wide, and then stand up sharply, raising your hands alternately.
On fitball, you can practice lying down. For the abdomen, it is useful to put your hips or legs on the ball, with your hands standing on the floor. Keeping in this position for as long as possible, the hips and abs are well worked out.
Maximum load
Download the press, lifting both legs and body, the most effective. To strengthen the load, you can clamp between the legs of the weight or hold them in your hands. Of course, this technique is already used by experienced athletes. Twisting can also be done with dumbbells in hand.
Sitting on the floor, you can perfectly work out the lateral muscles of the press, turning in weight alternately in different directions. This is a good exercise for the abdomen and sides. The bar is ideal for burning fat throughout the body.
Beginners in this matter should begin to train with the simplest exercises and remember that the pauses between them should be minimal for a better result.
Professional Tips
Before you perform any exercises for burning fat, you need to make sure that there are no contraindications to the doctor.
In addition, you need to believe in yourself, because your own motivation is the main tool in achieving the goal. A sufficient load in the desired area can be felt with characteristic muscle pain the next day.
In order to perform high-quality exercises for burning fat at home, you do not need to purchase specialized equipment. Everything can be replaced with ordinary chairs, bottles of water and even your favorite sofa, the main thing is that you want to do it.
Well, in the end, if the result has already been achieved, the waist has become noticeably narrower, and the stomach is tightened, do not lean on high-calorie foods again. To consolidate the achieved, follow the rules of nutrition and exercise regularly, then the figure will remain ideal for a long time.