If the mark on the scales creeps up, the appearance of fat deposits in problem areas is observed, this indicates that the person leads an incorrect lifestyle. First of all, women recover in the waist and hips. To put the body in order, you need to go on a diet, observe the regime of cardio training and perform a complex for the press. No exercise on belly fat will give positive results if there is a caloric surplus in the diet. Let's talk about what leads to the appearance of fat on the stomach, and also consider a complex for "drying" the press.
Causes of fat deposition in the abdomen
Fat that is deposited in the upper abdomen is called visceral. The main reasons for its appearance:
- Failure to comply with diet The abuse of fast carbohydrates and fatty foods slows down the metabolism. This, in turn, causes the appearance of fat on the stomach. In addition, non-useful products in the form of bakery and confectionery products can lead to poor digestion and protrusion of the abdomen. Exercise from fat on the stomach will not help to solve this problem, if you do not follow the basics of a healthy diet.
- Lack of physical activity. A sedentary lifestyle is considered one of the main causes of fat in problem areas of the female body. If we neglect physical activity, there will be an increase in volumes.
- Stress. This is a common cause of excess weight, which many do not even realize. If the body is stressed, it begins to actively produce the hormone cortisol, which forces the liver to release excess sugar. Because of this feeling of hunger does not subside, and a person is forced to consume more food.
- Health problems. If extra folds appear on the stomach, it is possible that a certain disease was to blame. Weight gain may be due to diseases of the digestive tract, hormonal disorders.
- Genetic factor. Heredity is also one of the common causes of obesity. In this case, the exercises will be ineffective, so you have to fight against excess weight with the help of a diet and correctly selected cardio training.
A set of exercises for the abdomen
The complex of exercises for the abdomen includes those that can be performed at home. From the inventory you will need a fitness mat and fitball. Over time, it will be possible to purchase small dumbbells. Now it's time to talk about what exercises from belly fat you need to perform.
Strap
Compared to other exercises for abdominal muscles, the bar allows you to spend more calories.
This exercise from fat on the stomach works out not only the abs, but also the arms, back, legs. The most important thing in this exercise is the correct technique. The back should be kept straight, and the head so that the chin is perpendicular to the spine.
To exclude the burden on the shoulder joints, the elbows should be placed under the shoulders. Brushes need to be brought together, creating the sides of the triangle with your hands. Do not strain your hands; in this exercise, they will act as a support from fat on the stomach.
The abdomen needs to be pulled in, tighten the abdominal muscles. In this position, you have to linger as long as possible. There should be no deflection in the lower back. As for the regularity of the exercise, it can be done 3-4 times a week. Every time you need to try to stand in the bar for as long as possible.
Rolls on fitball
A good effect is given by exercises on fat on the stomach and sides on the fitball. Their plus is that they do not load the back, so it is possible to fully work out all the abdominal muscles.
Rolling on a fitball is a difficult exercise that loads the stomach well and helps to burn fat in this area. You need to put straight arms on the floor, face down, and legs rest on the ball. Next, you need to start moving backwards on your hands so that the ball rolls forward and eventually ends up under your stomach or chest. Feet should not be lowered to the floor; they should be kept raised all the time. Then you need to roll back so that the ball is under your feet. It is important to direct efforts to maintain balance and not roll off the ball. Perform 10-15 such transitions (3-4 calls).
Fitball twists
Another effective exercise for fat on the stomach, which is performed on fitball. You need to sit on the ball, keep your back straight. Legs are a little apart, feet rest against the floor. It is necessary to go down the ball so that the shoulder blades do not lie on it, and the legs move forward. Next, close your hands behind your neck and begin to swing the press. To increase the load on the press, you can pick up small dumbbells.
In the process of twisting, it is not recommended to throw your head back and arch your back. All you need to do 20 twists (3 sets).
Twisting on the floor
One of the classic exercises for excess belly fat. During its implementation, the load is exposed to the rectus, transverse and oblique muscles of the abdomen.
To complete the exercise you will need a fitness mat. It is necessary to ensure that the lower back is firmly pressed to the floor. Hands can be held at the temples or close them at the back of the head. Do not reach up with your chin and neck. All the load should go on the abdominal muscles. On the rise follows a deep exhale, in the starting position - a breath. In total, you need to perform 15-25 twists (3 sets).
Scissors
It is also considered one of the most effective exercises for losing fat on the stomach. It is aimed at the study of the lower and lateral abdominal muscles.
Exercise is also performed on a fitness mat. It is necessary to take a lying position, extend your arms along the body and press them to the floor. Legs rise above the floor, after which they should make crossing movements. It is important to strictly monitor the performance technique, it is unacceptable that the lower back is torn off the floor, and the legs are straight.
It must be taken into account: the lower the legs are lowered, the lower abdominal muscles are subjected to a greater load. If it is difficult to hold the legs in this position, they can be slightly lifted. Exercise for fat on the stomach is performed within 30 seconds. Over time, time can be extended. All you need to do 3 approaches.
Fold
A difficult exercise in the process of which the rectus and oblique muscles of the press are involved. It is necessary to take a lying position, straighten your arms up, lower your feet. Then you should simultaneously raise your arms and legs. It is important to try to touch the tips of your toes. Try to keep your abs tight. The number of repetitions is 10-15 times (3 sets).
Vacuum for the abdomen
In losing weight, special attention should be paid to performing exercises on visceral fat on the stomach. One of those is considered a vacuum for the abdomen. With its help, you can work out the transverse muscles of the press, reduce the waist, make the stomach flat and taut.
This respiratory static exercise involves not only the abdominal muscles, but also the muscles of the diaphragm. In addition, the vacuum provides a gentle massage of the internal organs. Exercise strengthens blood flow, makes muscles stronger, helps burn fat.
It is important that the exercise is performed in the morning on an empty stomach. It can also be done during the day, but at least 2 hours should pass from the moment of eating.
May be performed while standing. It is necessary to take air through the nose, exhale sharply through the mouth and hold your breath. At the same time, you need to maximize the abdomen and hold it in this position for as long as possible. Next, you need to exhale, relax the muscles. Do not exhale sharply. It is necessary to perform several breaths and breaths, and then repeat the exercise.
Nutrition for weight loss of the abdomen and sides
How to get rid of belly fat? Exercise, proper nutrition and cardio workouts are the guarantee that fat deposits in this area will begin to melt before our eyes.
It is also important to consider that many products can cause bloating and gas formation. Because of this, the stomach will constantly protrude.
The following products should be removed from the menu:
- pastries;
- confectionery;
- potatoes;
- rice
- butter;
- carbonated drinks;
- smoked and fatty dishes.
To improve the digestive tract, sour milk products must be introduced into the diet. Dried fruits and fruits (except bananas and grapes) can be an alternative to sweets. The menu of a person who wants to lose weight in the abdomen should be based on protein-rich foods. This can be chicken, veal, eggs, cottage cheese with a minimum percentage of fat content. If it is not possible to include a sufficient amount of protein food in the diet, you can make up for their shortage with protein shakes.
Cardio Training for Fat Burning
Exercise from fat on the abdomen will give a good result if, in addition to their implementation, time is given for cardio workouts. The duration of such a lesson should be at least half an hour. You can train on separate days or after the entire complex is completed at the press.
Such loads include running, swimming, exercise on a stationary bike. Intensive interval training, which burns a lot of calories, deserves special attention.
How to lose weight in the abdomen with exercise: general rules
For abdominal fat exercises to be effective, you need to follow the technique, monitor the diet, do massages, body wraps and pay attention to cardio training. In addition, it is important to adhere to the following rules:
- Any set of exercises you need to start with a warm-up. To warm up the muscles, you can take time to jump the rope. Normal charging is also suitable. The duration of the warm-up should be at least 5 minutes.
- To get rid of belly fat, exercises need to be performed alternately, without rest breaks. Between sets, rest is allowed no longer than 30 seconds. The number of repetitions varies depending on the complexity of the exercise and the general level of physical fitness. To burn fat, it is enough 15-25 times for 3-4 approaches.
- After the complex is completed, it is imperative to do a hitch and a stretch.
- The key to successful training is regular exercise. You need to do 3-4 times a week.
Conclusion
Fighting overweight is not an easy task. An integrated approach is needed to lose belly fat. Initially, it is worth identifying the cause of the appearance of fatty deposits in this area and only after that begin to act. To make the stomach flat and fit, you need to train according to a well-designed program, monitor your diet, observe a drinking regime and pay attention to cardio training. You can perform exercises from subcutaneous fat on the abdomen at home, the main thing is regularity and compliance with the execution technique.