How to remove belly fat:? 8 exercises to quickly burn belly fat


Little tummy for women is considered quite normal, even slender girls. So our body protects the reproductive organs, and prepares for future motherhood. But what if we don't plan on having children yet, and the subcutaneous fat on the abdomen, especially the fat in the lower abdomen, "spoils the whole view"?

Contents

1. Contraindications to the complex fitness exercises

2. 8 exercises to remove fat from the abdomen

3. How to remove fat from the sides

4. How to remove fat in the abdomen

Quickly remove fat from your belly with perhaps our eight best exercises. The feature of this fitness workout is that it combines aerobic and power elements, and allows you to engage the muscles of the legs, abdomen, arms and body to burn more calories. Classic leg lifts and reverse twists do not give such an effect, because they only work with the lower beam of the rectus abdominis muscle. Therefore, it is necessary to use for weight loss stomach exercises that effectively burn subcutaneous fat. They may well replace the usual power complex.

Note that exercise for weight loss belly intended for carrying out at home. How it works – throughout the complex should keep the basic posture. Pull your stomach in, pull your lower ribs up to the pelvic bones a little. It must feel like you're trying to shove your lower abdomen between your pelvic bones, pull it in. This movement works out the lower beam of the rectus abdominis more precisely than twisting. And working all over and jumping helps burn more calories, and literally burn belly fat in just a few workouts.

Contraindications to range of fitness exercises "burning belly fat"

  • gynecological inflammation in the acute stage,
  • General fatigue,
  • ankle injuries and knees,
  • a BMI of > 35.

To remove belly fat, do it right:

  • Run a small cardiovascu – 10 minute rotations of the Hoop around the waist or easy jumping rope will do. Don't like? Just dance to your favorite music to a state of "slightly sweaty." In principle, this the same can be attributed to exercises for slimming belly.
  • Do the exercises one by one, lightly rest at the end of the circle and repeat the circle 3-4 times.
  • Then you can execute the easy stretch, or do some cardio, for example, to spin the Hoop at the waist for 10-15 minutes.

These exercises – a full-fledged power complex, which will help to quickly remove the stomach at home. Perform them 3-4 times a week, alternating training days with rest days.

8 exercises to remove belly fat

Exercise 1. Bob on one leg

Stand up straight, feet on the width of the pelvic bones. Pull in the abdomen and force the muscles of the lower press pull the left knee to the waist. Do 15 squats on your right leg, then stop, switch legs and repeat from your right leg. It is very important to tighten the knee to the waist by the force of the press, for this a little twist in the waist and feed the pelvis a little forward.

Exercise 2. Pendulum

Stand up straight, arms at waist or upper thighs. Suck in your belly and stretch your lower ribs a little to the pelvic bones. In this state of "light twisting" transfer the weight of the body to the right leg, and pull the left sideways. Jump change legs, so that they move in the same plane parallel to the wall. Continue driving for 2 minutes. It would seem that everything is simple. But an untrained person 2 minutes to ride and do this exercise for weight loss belly will be difficult.

Exercise 3. Curl in the squat

It Is very important to pull in the stomach and not relax it until the end of the exercise. Take the main stand – feet on the width of the pelvic bones, stomach in itself, back straight. Get down in a squat to parallel hips with the floor, now tilt the body to parallel with the floor, and stretch your right hand to the left leg, twisting and straining the press. Suck in your belly even harder, straighten up. Perform 15 movements with each side.

Exercise 4. Hand to foot

Stand up straight, catch the balance, take your right foot off the floor, take it back. Extend your left arm up, and stretch your right knee to the elbow of your left arm. Straighten up. Perform as quickly as possible, 60 repetitions on each side. It is important to correctly catch a landmark, this is sometimes the whole difficulty of this exercise for slimming the abdomen.

Exercise 5. Jump

Stand up directly, principle work – as in the first exercise. First, we curl the lower ribs to the pelvis, then transfer the weight of the body from one leg to another, performing a jump, do not forget that it is necessary to pull the knee to the stomach by the force of the muscles of the press. Work for 2 minutes, the pace should be comfortable, so that it was possible to complete the approach without rest.

Exercise 6. Mill on one leg

Shift the weight of the body to the right leg, bend the left, and force the press to bring the knee to the stomach. Perform a slight tilt forward, extend your right hand up and left down. Suck it in. Within 30 seconds, change hands, twisting in the body – bring the left hand up as much as possible, staying on one leg. The goal is not to fall from precarious positions. "Mills" can be slow. Repeat with the other foot. Again, we remind you of the orientation in space. Although this part of the complex can be attributed to the category of "simple exercises for slimming the abdomen."

 

Exercise 7. Squat-jump

Direct From the stand down in a squat, jump up so that his feet did not change the width of the rack. Do as much as you can, at least 10 times.

Exercise 8. Standing on one leg

Stand up straight, shift your body weight on your right leg, suck in your belly. Stretch the straight body forward so that the fingers are at the level of the middle of the Shin. Repeat 15 times very slowly, change your legs. Exercise regularly, and do not forget that a flat stomach "likes" a diet full of fiber, protein and unsaturated fats, for example, to lose fat from the stomach, is suitable Mediterranean diet.

To simplify the perception of information recommend you to look video exercises for weight loss belly.

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Simple exercises for a flat tummy for every day

In addition To the exercises above, there are many other equally effective. Here are the most simple and popular among them.

Twisting

Thanks to this exercise, you can effectively work not only the muscles of the press, but also the arms and legs. To perform twisting, you must:

  1. Lie on your back. Stretch your limbs.
  2. Lift both legs and arms up. It is important to keep your back straight. Chin reaching for legs.
  3. Linger briefly in this position and then take the starting position.

Repeat the exercise several times.

Scissors

Exercise called "scissors" allows you to effectively work out the muscles press, make them elastic, and a flat stomach. Main thing is to follow proper technique and do not lower the legs to the end on the floor.

To do the scissors exercise, you need the following:

  1. Lie down on gender.
  2. Lift your legs at an angle of 60 degrees.
  3. Alternately pull the straight legs to the face.

Also press exercise allows you to tighten the thighs and buttocks.

Side bar with twists

Side strap with twists helps to strengthen the lateral abdominal muscles. Perform this exercise for beginners is difficult, because without certain physical training to keep the body weight on one hand is quite difficult. But it is effective and allows you to quickly get rid of the sides.

To make a side bar with twists, you need the following:

  1. Stand in the side bar with your elbow bent on the floor.
  2. Align body. Ideally, it should form a straight line.
  3. Make twisting body down.

Perform a few repetitions and then do the exercise on the other side.

Bicycle

Universal exercise to strengthen the press is called "Bicycle". It is familiar since childhood, as part of the school curriculum of physical education.

To do an exercise called "Bicycle", you will need:

  1. Lie on your back. Bent hands behind his head.
  2. Lift legs and upper body. Enough to tear off from the surface of the head and shoulders.
  3. to Do the kicking motion simulating pedaling a Bicycle.

Pushups from the floor

Using push-UPS can not only strengthen your abs, but also to give relief to hands and get rid of the sides.

To execute exercises need to do the following:

  1. to get Up to the bar, resting her palms on the floor. Brush slightly deployed to each other.
  2. Lower the body as far as possible by bending the arms at the elbows. Breasts should not touch the floor at this time.
  3. Rise and repeat the exercise several times.

Note! If to do push-UPS thus way to hard, you can try to perform them, leaning on his knees.

Pull your knees up to your chest

To perform this exercise, you must do the following:

  1. Sit on the floor. To bend feet in knees, and hands to make a head.
  2. Slightly tilting the body back, alternately tighten the knees in the chest. At the same time, you need to turn the upper body first into one, then into another side.

Exercise for study Bokov

To effectively work out the lateral abdominal muscles, you must do the following:

  1. Lie on your side. Support goes to the lower arm. It should be straight. The second hand is bent at the elbow and wound behind the head.
  2. Simultaneously lifting upper body and legs down.

Do a few repetitions and then do the exercise on the opposite side.

How to remove fat from the abdomen and sides, including after childbirth

Women who are interested in how to remove the abdomen after childbirth should know that they are allowed to exercise only after 1-2 months after childbirth. After cesarean section doctors recommend to wait at least 2 months. Therefore, much attention should be paid to proper nutrition. Drink more water, at least 1.5 liters per day.

Colon cleanse

Don't forget to do enemas, after all the main task for women, seeking to remove open, this cleansing sufferers. Enemas help to remove toxins from the body. However, remember that doctors do not advise to do them more often than 1-2 times a month, as enemas wash out useful microflora from the intestinal mucosa. If desired, enema you can replace the course activated carbon to cleanse the body. However, it is also not recommended to abuse coal. Perfectly cleanses the intestines oatmeal, cooked on water (sugar can be replaced with honey or dried fruits). Oatmeal is recommended to eat in the evening from 19.00 to 20.00 h., before going to bed, the intestine relaxed and released.

Belly massage

It is Recommended to do regular abdominal massage, especially if you are concerned flatulence. Massage should be done with the palm, making circular movements, lightly pressing on the tummy. Another option is tingling (small areas of the skin need to be pulled with your fingers and, scrolling, let go). To increase efficiency, you can also use a cream or oil.

Exercise for the abdomen

Perform Daily exercises aimed at eliminating fat from the sides and abdomen. If there are no contraindications, the most useful for you will be exercises with a Hoop (hula Hoop) and pumping up the press. Learn to pump the press correctly, you should feel the tension of the muscles. For starters do 30 reps for more effective doing crunches in the morning and evening. Gradually increase the number of repetitions without increasing the number of approaches. If you plan to visit the gym, pay attention to shaping. This is a set of exercises that effectively eliminates fat folds from the sides and abdomen, as well as tightens sagging skin. Basic rules for classes at home:

  1. If you want to remove belly and sides, exercise regularly.
  2. Watch your breathing during classes.
  3. Effective exercises for the abdomen: "cat", "scissors", "belly movements" (deep breath and exhale with appropriate retraction of the abdomen).

How to remove fat in the lower abdomen

First of all it is necessary to understand the reasons why you have fat in your lower abdomen. They can be of two types:

  • physiological features of the female body
  • consequences of stress starvation

In the first case, the fat appears as a natural consequence of women's physiology, its purpose is to protect the baby from possible damage. This fat is easily removed by exercise. It is much more difficult to get rid of the consequences of stress starvation. Therein in this case, the body starts the process of fat formation in order to preserve the "rainy day" reserves of nutrients. If this happens, training should be complemented by an immediate transition to a fractional power. Eat very small portions, but 8-10 times a day. Do not let the feeling of hunger, the body will respond to it by increasing the layer of fat. In the most severe cases, you may need the help of a dietitian.

Effective fat burning exercises at the bottom stomach's

Pulling the bent legs to the forehead, lying on the back

Keep Bent legs at a weight below 90 degrees to the floor. Put your hands, or, complicating the task right in front of your chest. Then pull your legs up to your head as far as you can. The pelvis must necessarily break away from the floor. Breathe properly: keep my feet on the exhale, release on inhale.

How to remove fat in the abdomen: video exercisesEffective exercises to remove belly

Mahi raised feet, lying on back

Lie on your back, hands on the floor along your torso or crossed on your chest. Lift your straight legs above the floor. Do not remove the body from the floor, make Mach straight legs towards the head. Until the end of the exercise legs must remain in the air, not falling on the floor. The rise of the feet on the exhale, lower on inhale. How to remove fat in the abdomen: video exercises

Slopes bent legs to the sides

Lying on his back, hands on both sides of the body, lift slightly bent legs to 90 degrees to the torso (as in exercise 1). Slowly make the slopes of the legs to the sides one by one. Try not to lift the lower back from the floor until the end of the exercise.

Alphabet Lie on the floor, hands on the floor along the body. Lift your straight legs as in exercise 2. Without taking your body off the floor, draw letters of the alphabet with your straight legs in the air.

All the exercises for the abdomen are performed gradually increasing load. Do not overdo it, add the number of performed Mach and slopes depending on your health, because your task – to train the press, not to disrupt it. But try to increase the load was even and smooth, but constant. 

In the comments below, read our users ' tips on how to remove fat from the abdomen.

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