Are you having trouble fitting into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce their waist size. If you want beautiful abs, dream of a perfectly flat stomach and a narrow waist, do our exercises for losing weight on your stomach and sides at home and be ready to make lifestyle changes. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.
If you are obese, you will find it difficult to get rid of belly fat and get a flat belly. But, if you are determined, then you will have to completely give up your favorite cupcakes, burgers, pizza and ice cream, and instead focus on green leafy vegetables, as well as foods that are high in fiber. This is the only way you can reduce your waist size.
The best way to get a slim figure is a combination of proper nutrition and exercise. A balanced diet will help reduce your calorie intake and create a calorie deficit, and exercise will help burn calories and tone your muscles. We have prepared a complex that you can perform at home every day in order to quickly see the result in the mirror.
A small amount of body fat is normal as it serves to protect bones and internal organs. But excess amounts should be a matter of serious concern. You can lose excess weight through exercise and a low-carb diet. But first, let's look at the reasons:
1. Poor metabolism
With age, metabolism slows down, and this leads to active weight gain. Women are more predisposed to this than men. You might have wondered why some of your friends eat fried foods and sweets, but most of the time have a flat stomach, while you always accumulate fat in this area. The main reason is that your friends have a higher metabolic rate than you.
2. Genetics
It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then weight accumulates in the lower part of the body, such as the buttocks. If your body is apple-shaped, then fat accumulates in the abdominal area.
3. Sedentary lifestyle
If you lead a sedentary lifestyle and do not exercise, spending most of your time watching TV or computer, you will inevitably gain excess weight over the next few years.
4. Overeating
If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will become fat in no time, and you will easily gain weight.
5. Poor posture when sitting
If you do not maintain proper posture and always slouch when sitting, then you can be sure that you will accumulate fat deposits in the abdominal area. You should always sit with your back straight.
6. Stress and illness
Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women lead to the accumulation of fat deposits in the abdominal area.
7. Weak muscles
If your abdominal muscles are flabby, then you will easily accumulate excess in this area.
8. Hormonal changes
As a woman approaches middle age, the amount of body fat begins to increase in proportion to her body weight. The risk of fat accumulation around the waist increases during menopause. In women, hormones play an important role in regulating body fat levels.
The most effective exercises for losing weight in the abdomen and sides with photos
This is the best set of exercises that will help you get a flat stomach at home, because it consists not only of abdominal crunches, but also includes intense exercises that promote rapid fat burning not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable the more effort you put in and the more comprehensive you approach the issue of fat burning. This means that along with exercise, you will maintain proper nutrition and will not rush to extremes, for example, resorting to low-calorie diets, which are comparable to a hunger strike.
1. Crunches
There is no more popular movement than crunches. It is not the most effective, but it will help you strengthen your core muscles if you combine it with the right diet, and you will see results in a short time.
- Place your hands behind your head.
- Take a deep breath and lift your upper body off the floor. Exhale as you rise.
- Inhale as you lower back to the starting position. Inhale as you lower your body to the floor.
- Do 10 reps and then repeat for 2-3 sets.
2. Reverse crunches
- Lie face up on the mat. Bend your knees, with your entire feet on the floor.
- Lower your arms along your body.
- Raise your legs so that your thighs are perpendicular to the floor.
- Raise your lower back so that your knees move toward your chest.
- Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees toward your chest.
- Do 10 reps in 3 sets.
The movement is very similar to a regular crunch, but here you will have to rotate one shoulder towards the other.
- Lie down on the mat, place your hands behind your head.
- Bend your knees so that your feet do not touch the floor.
- Raise your upper body as you would for a regular crunch, while rotating your right shoulder toward your left. The left side of the body should be on the floor.
- Repeat the movement for the other side. Turn your left shoulder towards your right, without lifting the right side of your body from the floor.
- Do 10-12 reps.
4. Crunches with legs raised
- Lie face up on the mat. Stretch your legs up and cross them.
- Make the same movements as when performing regular crunches.
- Inhale as you lower your torso and cross your legs. Exhale as you rise.
- Do 10-15 reps for 3 sets in a row.
It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder towards your right and vice versa. Do 10-12 reps on each side for 2 sets in a row.
- Lie down on the floor or mat. Keep your hands on the left and right sides of your head, respectively.
- Raise your legs and bend your knees.
- Pull your right knee towards your chest. As you raise your right knee, you should try to reach your left elbow with it.
- Extend your right leg and pull your left knee toward your chest. Raise your upper body and make sure your right elbow touches your left knee.
- Do 10-12 reps on both sides in 2 sets in a row.
This movement focuses on working your lower back, thighs, and abs.
- Get into a plank position on the floor or mat with your knees and elbows on the floor.
- The gaze is directed forward, and the neck and spine are lined up.
- Lift your knees off the floor and place your feet on your toes.
- Hold this position for about 30 seconds. Make sure to breathe normally while exercising.
- Now alternate between moving into a side plank position on each side of your body for 30 seconds.
- Lie on the floor on your side.
- Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
- Place your left leg on top of your right. Keep your legs straight. Raise your hips.
- Hold this position for about 30 seconds. If you have experience with this movement, you can hold the position for 1-2 minutes.
- Repeat the exercise on the other side.
If you're just starting out with abdominal training, you should first try lunges with a torso rotation.
- Take a step forward with your left leg and bend it at the knee. You will feel a stretch in the back of your right thigh.
- Raise your arms forward parallel to the floor.
- Take a big step forward with your left foot and squat down as if sitting in an imaginary chair. The right leg should remain behind and be placed on the toe.
- Make sure your back is straight.
- Lunge with your other leg.
- Do 15 reps.
- Stand straight with your feet together. Raise your arms above your head and place them together.
- Bend your torso to the left as much as possible so that you feel a stretch in the right side of your body. Hold this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise on the right side of the body. Hold the position for 15 seconds.
- Once you feel comfortable holding the position for 15 seconds, you can increase this time to 30 seconds or more.
10. Exercise vacuum
Excellent helps strengthen the abdominal muscles and focuses mainly on breathing.
- Get on all fours, supporting your body on your knees and elbows.
- Take a deep breath. The press should be relaxed.
- Exhale. As you exhale, tighten and draw in your stomach.
- Hold this position for about 15-30 seconds
- Do 15 reps for 2-3 sets per day.
- Sit on a chair, straighten your shoulders, straighten your back.
- Place your arms at your sides, palms down. Take a deep breath.
- Exhale and then raise your knees so that they are close to your chest.
- Hold this position for 5-10 seconds. Do not round your back or lean forward when your knees are at your chest.
- Lower your feet to the floor. Do 15 reps.
12. Walking
Walking is another good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to see gradual changes in your weight. This low-intensity exercise will give your heart a good workout and help boost your metabolism.
13. Jogging
Once you have mastered brisk walking, you can switch to jogging, which will help you easily burn extra calories in your body. Jogging will help you stay fit, stay healthy and fight excess weight.
14. Running
If you want to diversify the daily monotony of doing the same workouts, you can try running 2-3 days a week. Running will get your heart pumping, which will help you burn more calories than walking or jogging.
15. Cardio workout
Cardio exercise is one of the best ways to burn a lot of calories and also get rid of excess fat around your waist. Do them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to keep your entire body in good shape. Swimming will also improve the effects of your cardio workout. You must choose the optimal training pace that will allow you to burn more calories. At the initial stage, it is best to swim at least 1-2 times a week.
Video complex of 5 effective exercises for a flat stomach
The following program is for faster weight loss in the abdominal area; it consists of advanced level exercises and is not suitable for everyone. But if you are able to master it, then in a short time after starting training, you will see impressive changes in your body.
Delicious foods for weight loss
If you think that you are overweight, then you need to immediately reduce your intake of carbohydrates, fatty foods and start eating foods rich in fiber. Below are the foods that will best help you lose weight.
- Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.
- Almond: Rich in vitamin E and high in fiber, which promotes a feeling of fullness and reduces hunger.
- Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.
- Avocado: High in fiber and monounsaturated fatty acids, which help break down fatty acids into energy and water.
- Cucumber: Has high water content and very low calories.
- Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.
- Beans: Helps in improving digestion and also strengthens muscles, reduces hunger and prevents overeating.
Along with consuming these foods, it is very important to do certain exercises that will help you get rid of excess fat on your sides. You must combine exercise and diet to burn fat effectively. It is important to include them in your schedule, then you will always stay in better shape.
With an integrated approach, combining proper nutrition and exercise, you will see results within a few weeks. You can do these exercises at home on your own or with the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to lose belly fat, then you can easily achieve it on your own. Remember that without effort there are no results, and getting rid of extra pounds is no exception. To speed up weight loss due to excess fat, try to avoid foods rich in fast foods and increase your calorie consumption every day through physical activity and a healthy lifestyle. For example, replace the elevator with walking up the steps; instead of taking the trolleybus or metro, walk along the street.
How to determine the amount of fat?
It was previously believed that subcutaneous and visceral fat was healthy because it could be used when the body needed extra energy. But times have changed. Research has shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor your fat levels and keep them under control. Here are some ways to measure your waist.
A) Waist-to-hip ratio
Measure the narrowest part of your waist and then the widest part of your hips. To calculate your waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.
B) Body mass index
Body mass index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the overweight category. If your BMI is more than 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of body fat.
B) Waist circumference
Use a measuring tape to find out your waist size at your navel. You should breathe normally during the measurement. If your waist size is greater than 86 cm, then you are at risk of chronic heart disease.
All exercises to transform an ordinary or full belly into a sports one come down to one rule: all-round impact. Even the most effective exercise cannot engage all the abdominal muscles at once. We need an integrated approach from three sides.
But there is good news: with this approach, only three exercises a day are enough!
Removing the roller
Lie flat on your back, raise your legs to chest level. This will pump up your lower abs and help. Do 10 to 30 lifts.
Removing the sides
This exercise is called the mountain climber and is one of the most effective exercises for a flat stomach. you need to get on all fours and pull your knee towards the opposite elbow. Over time, you can do this at an accelerated pace by raising your legs. Do 10-20 reps on each side.
TO THE POINT:
Pumping the upper abdomen
The least amount of fat is deposited in the upper abdomen. but it is the general tightness of this area that creates an idea about the general condition of our body. It's not difficult to get it into shape. Lie flat on your back and lift yourself up to your outstretched legs. From 10 to 25 times.
With such a multifaceted effect, results will be noticeable within 10 days of daily training. And this in just 5 minutes a day!
One of the main criteria for the beauty of a female figure is a thin waist, in the area of which there should not be a single gram of fat. However, few modern women can boast of this.
The deposition of adipose tissue in the abdominal area is influenced by many factors - an unbalanced diet, changes in hormonal levels due to stress or smoking habits, and even the genetic characteristics of the body.
But don’t be upset – it’s possible to get a flat stomach even at home, you just have to be patient. Today we will tell you about the secrets of a flat stomach and how to get a flat stomach.
Immediately remember the answer to the question “How to quickly make yourself a flat stomach in 5-10 minutes, in a week, a month.” This is impossible.
To cleanse your body of fat folds in the abdominal area, it will not be enough to simply do exercises for a flat stomach; even full-fledged training in this area will not help.
How to get a flat stomach
First, you need to overcome the main cause of the formation of fat deposits on the stomach and sides - namely, your unbalanced diet. To achieve the desired flat stomach, you will have to change your eating habits:
Changing your diet will dramatically affect the process of losing weight and will help you achieve the desired flat stomach many times faster.
The next thing you need to do to stop the process of fat deposition in the abdominal area is to minimize the occurrence of stressful situations.
The fact is that under stress, the body begins to produce the hormone cortisol, which causes an increase in glucose in the blood and becomes one of the reasons for the formation of adipose tissue in the neck and abdomen.
Therefore, to speed up the process of forming a flat stomach, it is necessary to protect yourself as much as possible from stressful situations.
Another factor that will help you quickly achieve a flat stomach and thin waist is massage and various treatments offered by beauty salons.
Salon treatments will help activate fat burning and improve skin condition.
Massage, provided it is performed regularly 2 times a week, has a beneficial effect on hormonal levels and stimulates the body to remove harmful substances and excess fluid from the body.
Pinch massage of the abdominal area will also contribute to the crushing of fat deposits in this area and their rapid breakdown.
You can learn more about abdominal massage for weight loss and study the technique of performing it using our article Abdominal massage for weight loss.
And finally, special physical exercises for a flat stomach, which we will talk about a little later, will help you achieve a thin waist.
How to eat better when you want a flat stomach
Once again, we draw your attention to the need to follow a diet to achieve a flat stomach. Your menu should contain a maximum of products containing elements that promote fat burning, such as:
Follow your diet, try to eat small portions, and do not overuse raw vegetables.
The best exercises for a flat tummy
The set of exercises that we are considering today provides the best answer to the question “How to achieve a flat stomach.”
It provides the 10 best exercises for a flat stomach, 5 of which are basic, and the rest are also quite simple and doable at home. All you need is a mat to practice on.
It should be performed daily, preferably in the afternoon, but it is also suitable as a morning exercise. Don't forget that to achieve the best results, you need to train the whole body, and not just its problem areas.
This set of exercises has a number of undoubted advantages:
- Simplicity - the exercises included in the complex can be performed by anyone, even if they have never played sports before.
- Efficiency - the first results will become visible after 2 weeks, and after 2-3 months of regularly performing this complex, your stomach will look perfect.
- Guaranteed results - all exercises in combination are as effective as possible, so if you follow all the instructions for it, the result will be guaranteed.
We remind you that this set of exercises is aimed at creating a slender waist. When performing this complex, the abs work only partially, so they also need to be trained separately.
Finish your flat belly workout with a cool-down, which will help your body come out of training mode. As a cool-down, we perform a 5-minute stretching of the muscles of the legs, back and abdomen.
To give the stomach a flatness, in addition to performing physical exercises and massage, you can use wrapping the abdominal area with cling film and first applying a honey-mustard, coffee or nettle mixture to the skin.
This will help activate fat burning processes.
Video 10 best exercises for a flat stomach
You can learn the technique, as well as see how exercises from the complex for a flat stomach are performed correctly, using the following video:
Achieving a small waist and a flat stomach requires patience and work, but it will more than pay for itself by giving you a strong and sexy body.
Have you not yet figured out how to make your stomach flat as quickly as possible? Maybe you have questions about doing the exercises? Ask them in the comments!
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
Content
The waist area is the most problematic area for many people. In women, there is a genetic accumulation of subcutaneous fat, as an assistant during childbirth, then it increases due to lifestyle. In men, another type of fat is more likely to form, which envelops the internal organs. Physical activity aimed at the problem area will help rid your figure of imperfections. There is a wide variety of effective workouts, among which you can choose which exercise best removes the stomach and promotes the resorption of fat on the sides.
What exercises can you do to get rid of your stomach?
An integrated approach will help to make your stomach flat and beautiful. You cannot expect that doing one single exercise will solve all problems. It is important to combine two types of training: aerobic and strength. Aerobic training forces the heart to train, improves blood circulation and saturation of cells with oxygen. This enhances metabolism, and with it weight loss. If a layer of fat has accumulated at the waist, then only exercises in the form of running, jumping rope, cycling, swimming in the pool, and fitness will help remove it.
Strength training is exercises that we perform by lifting weights or our own body weight. They focus on specific muscle groups. By combining them with aerobic exercise, you will ensure simultaneous weight loss and the formation of a beautiful relief. In order to tighten your stomach, you need to use:
- Upper press. The exercises that work with it are “plank”, torso raises, “clamshell”, squats, deadlifts.
- Lower press. “Scissors”, “bicycle”, and leg lifts are suitable for this.
- Lateral and oblique abdominal muscles. Pump up using twists on the back, side, or fitball.
Exercises to burn belly fat
Abdominal ab workouts are three activities that make your abs look beautiful. They comprehensively work out all the muscles and quickly reduce the fat layer:
- Bike. By doing it, you will put stress on the rectus and oblique muscles. It is done lying down, legs raised 45 degrees. When you inhale, one leg moves the heel towards the buttocks; when you exhale, the knee is pulled towards the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
- Crunches with a fitball. They make the rectus muscle work, working the upper and lower abs. To do this, you need to lie with your back on the fitball, put your hands behind your head and lift your body up. In the top position, tense your muscles.
- Leg lifts. The rectus and oblique muscles are worked. To perform this, you need to hang on the bar and pull your legs to your chest.
Exercises for the abdomen and waist
All exercises for the abdomen will also involve the waist. With regular exercises with the following exercises, you will be able to notice a decrease in volume by several centimeters per month:
- Twisting with pelvic lift. This movement is performed from a lying position, with your legs bent at the knees and raised above you. At the same time, lift your body and legs, folding in half.
- Side crunches will put maximum emphasis on the waist. Lie on your side, extend your lower arm forward. Place the second one behind your head. Try to lift your body and legs up while maintaining the position on your side. Knees bend slightly.
- Pelvic descent. Lie on your side, lean on one elbow. Lower your body all the way down, then return to the original position.
- Tilts. They work the sides. For greater efficiency, you can perform it with weights in the form of dumbbells.
Exercises for a flat stomach
One effective exercise will help you lose a few kilos. By doing this 5 times a week, twice a day on an empty stomach, you will notice results within a month. We are talking about the “vacuum” exercise, which increases the tone of the internal muscles and gives the stomach a flat shape. It is suitable for those who have sagging skin below and severely stretched muscles. It is done in standing, sitting, and on all fours positions. The point is that first you take a deep breath, and then exhale completely so that the walls of your abdomen seem to stick to your back. Exhale for 15-20 seconds, inhale and repeat again.
Looking for the answer to which exercise is best for removing belly fat, many come to the conclusion that it is roller skating. When performing this movement, you feel tremendous tension in your abdominal muscles. It's not easy to adapt to, but the result in the form of cubes is worth it. Start rolling on your knees. Slowly roll the roller back and forth as much as you can. Hold the stretched position for a couple of seconds. To begin with, do not do more than two sets of 10 times.
A set of exercises for the abdomen
If you once had a flat tummy, but gradually it became fat and an apron appeared, this simple complex will help you lose weight. It includes the most effective abdominal exercises. You need to perform them every other day and try to increase the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to handle:
- Scissors. The movement is done while lying down. Place your hands under your buttocks. Raise your hips about 30 centimeters from the floor, cross them, alternately raising one leg up, then the other.
- Push. It is done from the same position, but the legs are bent at the knees. Bring your knees to your chest, then sharply push your legs up, straightening them. The buttocks and lower back rise up, then smoothly return back.
- Complex twists. From a lying position, raise your legs and body up at the same time. Stretch your hands that were on your stomach between your knees while folding your body.
- Plank with rotation. Turn your face to the floor, raise yourself on your elbows. The whole body is elongated in one line. Then turn onto your side, lifting one hand off the floor. You come back and turn over to the other side. Hold all three positions for 30 seconds.
Ecology of consumption. Fitness and sports: Lie on your back with your hands behind your head. Raise your legs perpendicular to the floor and bend your knees at a right angle...
1. Twisting with simultaneous lifting of the pelvis
Initial position. Lie on your back, bend your knees and lift them off the floor. Place your hands behind your head, point your elbows to the sides.
How to do it. As you exhale, simultaneously lift your body and pelvis, pulling them towards each other, and while inhaling, lower yourself down. Keep your stomach flat. If you can rise higher, but your stomach is inflated, stop, pull it tighter, inhale and exhale, rise higher, controlling your flat stomach in the navel and lower abdomen. The movement should occur through the efforts of the abdominal muscles, and not by stretching the neck, so make sure that it is not tense and open your elbows to the sides.
Repeat 16 times.
2. Diagonal twists
Initial position. Lie on your back with your hands behind your head. Raise your legs perpendicular to the floor and bend your knees at a right angle (table top position), place your palms behind your head and lift your shoulder blades above the floor. Stretch your neck, do not overstrain it.
How to do it. As you exhale, twist your body, stretch your left elbow towards your right knee, and straighten your left leg forward diagonally. As you inhale, return to the starting position and, without lowering your body, repeat the twist in the other direction. Throughout the exercise, pull your navel toward your spine and keep your stomach flat. Do not lift your lower back and pelvis from the floor; twist from the lower rib, not from the waist.
Repeat 8 times in each direction.
3. Taking the legs to the side from the table top position
Initial position. Lie on your back, place your arms at your sides, raise your forearms perpendicular to the floor and rest your elbows on the floor. Legs are in table top position.
How to do it. As you exhale, without changing the angle of your knees, lower your legs to the side until your shoulder blades are still pressed to the floor. Keep your stomach flat, pull it in even more. As you inhale, return to the starting position and repeat on the other side. If at first it is difficult to maintain balance, start performing the exercise with a small amplitude, controlling the movement of the abdominal muscles, and then increase it and push harder with your elbows - the stomach should bear the main load. Repeat on the other side.
Perform 8 times in each direction. After this exercise, lower your feet to the floor and rest a little.
4. Opening your elbows and straightening your legs at the same time
Initial position. Lie on your back, place your hands behind your head, elbows pointing forward, legs in table top position. Raise your body without lifting your lower back from the floor.
How to do it. As you exhale, straighten your legs, stretching them forward and up at an angle of approximately 45-60 degrees to the floor, and at the same time open your elbows, pointing them to the sides. As you inhale, return to the starting position without lowering your body and legs.
When stretching your legs, make sure that your lower back does not sag: press it harder from the floor, drawing in your abdominal muscles. There should be no distance between the floor and your lower back - this will protect your back from overstrain. Opening your elbows, lower your shoulders and stretch your neck muscles. Do not rush to immediately lower your legs low, first feel the movement with high leg lifts, the main task is to maintain a flat stomach.
Repeat 8 times.
5. Extension from hand to foot
Initial position. Lie on your back, put your hands behind your head, bend your knees and place your left foot on the floor, and lift your right foot until your shin is parallel to the floor. Raise your body and turn to the right, lower back on the floor.
How to do it.As you exhale, straighten your right leg at the knee and at the same time reach with your left hand towards your right foot. As you inhale, return to the starting position without lowering your body.
Perform 8 times in each direction. published