For many men and women, excess abdominal fat is the biggest problem. Of course, it would be much easier if there were magic drugs that can remove excess fat deposits in this area. But, until such miracle pills are invented, the beauty and harmony of your figure depends only on your perseverance when doing fitness.
How to get rid of excess belly and flank fat
There are many ways to lose belly fat, each with its own pros and cons. You don't have to exhaust yourself with daily workouts in the gym; you can get rid of belly fat by doing fitness at home.
Professional fitness trainers recommend regularly performing special complexes that will help you get rid of extra pounds in a short time, tighten your figure and give your muscles relief. For fitness workouts at home, you may need some equipment - these are dumbbells and fitball, which can be purchased at any sports store. If you do not have such equipment, do not despair - there are many fitness exercises that you can perform without equipment. Scientists have proven that the most effective are simple twists, jumping rope, leg raises and other exercises familiar to everyone from school.
Belly Slimming Fitness Workouts
Fitness at home requires regularity and perseverance. By systematically performing specific training for specific areas of the abdomen, you can get rid of excess fat in a short time. Your fitness training plan should include exercises that use specific target muscle bundles:
- hanging leg raises;
- rotation of the legs in the hang;
These classic exercises will not only help you get rid of excess pounds, but also correct your figure, making it slim and attractive.
Fitness training will be more effective if you perform exercises using dumbbells - additional weights will create an increased load on the muscles, which will speed up the process of losing weight and growing muscle mass.
Fitness at home: basic exercises
- Ball crunches
Every fitness workout at home should be started with a warm-up - it will bring the muscles in readiness for the load and warm them up. It is also necessary to increase the load during training gradually. The first exercise is designed to work out the muscles of the upper press. You need to lie with your back on the fitball, put your hands behind your head and take a deep breath. Then, with an exhalation, lift the body, straining all the muscles of the upper press. The back should be at a 60 ° angle in relation to the legs. The main sign of correct fitness exercise is a weak burning sensation in the abdomen. Follow 2 sets of 12-15 twists.
If you don't have a gymnastic ball, you can do crunches right on the floor.
- Reverse movement
Lie on the floor and place a gymnastic ball between your ankles. You should smoothly raise and lower your legs, holding the fitball between your legs. This is a great exercise for shedding excess belly and flank fat, but for beginners it can seem quite daunting. Therefore, you should perform it as many times as you can, and when the muscles of the lower press are strong enough, you need to bring the number of leg lifts to 35.
If during this fitness exercise you feel lower back pain, you can put your hands (or a small flat roller) under your buttocks and do leg raises without the ball.
This exercise is also performed in a prone position, hands behind the head. You need to bend your knees and raise them at an angle of 60 °. Then raise the body and freeze in this position for 3-5 seconds. Gradually, this time needs to be increased, because the longer you can keep in this position, the more effective the result of fitness training will be.
Starting position - facing the floor, emphasis on the toes and elbows. It is necessary to hold out in this position for 60 seconds, while the body must be even, and the muscles are tense. You cannot bend your back.
This exercise works great for the abdominal and gluteal muscles, and also strengthens the back and shoulders. Repeat the exercise 3 times with one minute rest breaks.
When the muscles get stronger and begin to get used to regular exercise, the fitness exercise should be harder. To do this, during its execution, you need to take turns pulling your knees to the body. The pace should be quite intense - this way you start the metabolic processes in the body, and excess pounds will be burned faster.
- Raising the case
Starting position - lying on your back, shoulders firmly pressed to the floor, feet shoulder-width apart and bent at the knees. It is necessary to lift the pelvis up, lingering for 1-2 seconds at the extreme point. This fitness exercise may seem pretty straightforward, but it's a misconception. Beginners should do 2 sets of 10 reps while standing on two legs. When the muscles of the back and buttocks get stronger, you should make the exercise a little more difficult and do lifting of the body, standing on one leg. You need to perform at least 2 sets of 12-15 repetitions for each leg.
- Breeding legs
Lie on your right side and rest your elbow on the floor. Raise your left leg high and linger at the extreme point for a split second - you should feel tension in the lateral muscles, which directly affect the slimness of the waist, and the muscles of the buttocks. For each leg, 25 repetitions should be done.
- Pulling up the knees
Fitness at home should definitely include this simple exercise - it's great for bulking your stomach and working out your lower abs. Starting position - lying on your back. Raising the body and legs, you should take turns pulling your knees to the body. At the same time, you cannot lower your legs to the floor while performing pull-ups. The effectiveness of a fitness exercise directly depends on the correctness of its implementation - since the upper body is always in an elevated position, static tension is created, with the help of which the abdominal muscles are toned and excess fat deposits are burned.
Additional fitness exercises and cardio
Cardio training must be included in the weekly exercise plan of a healthy lifestyle follower - performing only exercises for pumping muscles, you will not get the desired result. The muscles will get stronger and begin to grow, but the extra pounds will not go anywhere.
Jumping rope prepares the body for stress and starts metabolic processes in the body. If you start with jumping rope, the result will not be long in coming. Also, as a cardio load, you can take a short run or go down / up the stairs a couple of times.