How to lose belly fat in 3 days?

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Losing weight is associated with various problems and difficult moments. An integrated approach that takes into account many aspects at the same time is extremely important here. Today we will look in more detail at how to lose belly fat in three days. Since we need to make significant progress in such a limited time, be prepared for the fact that serious measures will have to be taken. Of course, this means reducing weight and eliminating volume in extreme conditions.

It is important to understand that health should always remain first. You need to think in advance about possible contraindications and side effects. We offer good diet options, as well as a set of effective exercises. You will need to combine good physical activity and fairly strict dietary restrictions. Therefore, your task is to carefully monitor your condition and consult a doctor as soon as necessary. In addition, before such a course for losing belly fat, it is advisable to consult a nutritionist, trainer and attending physician. Let's consider all the most important points.

Causes of unnecessary centimeters

The main reason is the consumption of excess calories, which will certainly be deposited on the waist in the form of additional centimeters.

So, the reasons for such situations are:

- binge eating;

- consumption of food containing large amounts of cholesterol (for example, fast food);

- sedentary lifestyle;

- stress.

Particular attention should be paid to the last factor, since when stress occurs in the human body, a hormone such as cortisol is produced. It is this hormone that promotes the accumulation of fat in the body. Therefore, you need to stop being nervous and worrying about trifles.

Another reason can be considered a violation of the digestive process, which is associated with irregular bowel movements. As a result, there is an increase in the level of toxins that penetrate through the intestinal walls into the body, where adipose tissue builds up. Therefore, the question of how abdominal fat should be removed becomes relevant.

Strengthening your core and abs on the floor (day 3)

The third day of weight loss training for men is aimed at actively working out the core and abdominal muscles. With the following list of 12 exercises, you can achieve a toned stomach and transform your body. Strengthening the core also has functional significance. Muscles are actively involved in the process of power loads with weights, which is useful for athletes working with free weights. In addition, without strong core muscles, it is impossible to have a healthy spine.

Lesson plan for the third day:

Beginner level: Perform exercises according to the scheme: 30 seconds work, 15 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 25 minutes.
Intermediate level: Perform exercises according to the scheme: 40 seconds work, 20 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 30 minutes.
Advanced level: Perform exercises according to the scheme: 45 seconds work, 15 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 30 minutes.

Ab crunches

While lying on your stomach, bend your legs and fix them on your feet. The arms are clasped behind the head with the elbows facing away from each other. Raise your upper body, trying not to lift your lower back off the floor. The training element for weight loss for men activates exclusively the abdominal muscles, causing them to grow and become more prominent. A classic exercise to get rid of belly fat.

How much to do: 15 repetitions.

Reverse crunches

Without changing the position of the previous exercise, place your arms along your body and rest your palms on the gymnastics mat. Raise your knees bent so that your thigh is perpendicular to your body. After this, begin to raise your knees to chest level, relying only on the strength of your abdominal muscles. The lower back lifts off the floor. This exercise concentrates the load on the lower abs.

How much to do: 15 repetitions.

Stretching the limbs on all fours

Get on all fours. Tighten your abs and back, then extend your right arm and left leg along your body. This is followed by a short pause, after which the limbs return back. A new repetition is accompanied by a change of sides, the left arm and right leg begin to work. There is no need to rush, so as not to lose the balance of the body. The load falls on the abs and lower back, which not only helps to tighten the stomach, but also greatly prepares the athlete for training with additional weights.

How much to do: 10 lifts on each side (20 in total).

Pulling your knees to your elbows

Taking a prone position, move your left knee to the side towards your left elbow. Pause briefly, return to plank, and then draw your left knee diagonally toward your right elbow. This super-effective exercise for losing weight in the abdomen is aimed at developing the oblique muscles, as well as getting rid of lateral fat deposits. Perform the entire approach on one leg, then switch sides.

How much to do: 10 repetitions (20 knee pull-ups), first on one side, then on the other.

Bike

Take the already known position lying on your stomach with your hands clasped at the back of your head. The legs are extended lengthwise and raised from the floor by 10-15 cm. Next, pull your right knee to chest level, simultaneously touching it with your left elbow. It turns out to be a kind of twisting. As you return your right leg, pull your left knee up and touch it with your right elbow. Such movements are performed at an average pace, helping the athlete to efficiently work out the relief of the press.

How much to do: 15 knee pull-ups on each side (30 total).

Abdominal curls with arms on chest

Remain on your back, bend your legs and place them on your full feet, slightly apart. Cross your arms over your chest and hold them throughout the entire work. The essence of the abdominal exercise is to lift the body using the force of the abs and touch the knee area with your forearms. This is a classic element that helps not only to lose weight in a man’s stomach, but also to make his abs more voluminous and defined.

How much to do: 15 repetitions.

"Superman" with arms along his body

Lying on your stomach, straighten your arms along your body and press them to your sides. Your task is to simultaneously lift your legs and body from the floor, maintaining balance on your stomach. At the peak point, you need to take short breaks in order to concentrate and increase the load. During the work, the upper abs, lower back and back of the thigh develop, which allows the complex to strengthen the muscles of the body.

How much to do: 15 repetitions.

Side plank pelvic lift

Assume a side plank position, placing your torso weight on your forearm and toes. The free hand is fixed on the belt. At the beginning, the pelvis is on the floor. Then lift it up, activating the lateral and oblique abdominal muscles. Take small pauses at each peak to concentrate the load on the muscles. Move smoothly without throwing your pelvis back to the floor. Thanks to the side plank, the core muscles become stronger, fuller and more prominent. Perform the entire approach on one leg, then switch sides.

How much to do: 15 repetitions, first on one side, then on the other.

Seated fold

An exercise for losing weight in the stomach is performed while sitting on the buttocks. You maintain the balance of your torso using these muscles. In the starting phase, the body is tilted back and the legs are raised at an angle of 45 degrees with the floor. The arms are placed at the sides, becoming additional support points. Your task is to bring your body and knees together at the central point, and then straighten back. Since the torso and limbs are supported by weight, the exercise exerts a static and dynamic load on the abs at the same time, due to which the effectiveness of the element increases significantly.

How much to do: 15 repetitions.

Palm-toe touches while lying on your back

Lie with your back on the floor and spread your arms out to the sides in a T-shape position. Next, lift your right leg up and straighten it. At the same time, touch the toe with your left hand, relying on the strength of your abdominal muscles. Return to the original phase. This exercise gives a complex load to the abdominal muscles, but the main emphasis is on the oblique muscles. Perform the entire approach on one leg, then switch sides.

How much to do: 15 repetitions, first on one side, then on the other.

Half-sitting knee pull-up

Sit on the floor, bend your legs and place your feet on the floor. Tilt your body 45 degrees back, then extend your arms above your head. Your task is to alternately pull your knees to your chest in the accepted position, while lowering your hands on them. The work is carried out at an average pace. Due to the movement of the legs, the load on the abs becomes significantly higher, which helps a man quickly lose weight in his stomach. A simple exercise combines both dynamic and static load.

How much to do: 15 knee pull-ups on each side (30 total).

Pelvic rotations in plank

The movement is carried out from the position of a standard plank on the elbow. As you rotate your pelvis, try to touch it with the side of the floor. The top of the case remains absolutely motionless. After a short pause, return the pelvis back, and then do a similar movement in the opposite direction. Throughout the entire work, the abdominal muscles are in constant tension, and rotations of the pelvis place an accentuated load on the lateral parts and oblique muscles.

How much to do: 10 turns on each side (20 in total).

Don't forget to repeat the exercises in 2 circles.

To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See our selection of mobile phone apps with workout timers.

Timer 30 seconds work / 15 seconds rest

Timer 40 seconds work / 20 seconds rest

The impact of extra centimeters on human health

Unnecessary inches around the waist are a prerequisite for cardiovascular disease, cancer, diabetes and obesity. This is due to the fact that the formation of fat contributes to metabolic disorders.

Belly fat sometimes causes various forms of cancer. However, it happens that a large belly indicates the accumulation of excess fluid in the body, which is the result of improper functioning of diseased kidneys or heart failure.

Fat can also lead to dysfunction of the gonads.

How to lose belly fat in 3 days?

It would seem an impossible task to remove fat that has accumulated throughout the winter in such a short period of time. However, nothing is impossible.

Of course, this problem arises for any woman who, when looking at herself in the mirror, does not see the figure she would like to see. Therefore, the question: “How to lose belly fat in 3 days?” - is actively discussed at various bachelorette parties and women's gatherings. Best friends share their experiences and work together to fight fat and cellulite. The secrets of rapid weight loss combined with miraculous exercises are passed on to each other. But let’s try to figure out for ourselves how to lose belly fat in 3 days and what steps you need to take to do this.

Take note and act!

A person is not ideal and each of us has problems, but many strive for perfection, regardless of the number of years. If you are one of those who don’t like kilograms spoiling your figure, then it’s time to act. It is possible to lose belly fat in 3, 4, 5, 2 days if you show willpower and set a specific goal. But this should not be done for children under 12 years of age and older, as it is dangerous for the health of an unformed organism.

First, we set ourselves a task that we will carry out step by step over the next few days. What would you like?

just burn fat;
remove centimeters and pump up your abdominal muscles.

To lose weight quickly, it is important to pay attention to three points:

burn excess deposits on the waist;
give the muscle frame the desired tone;
maintain the elasticity of the koi belly and not cause it to sag.

You can make your body attractive in three days through exercise, diet, cleansing and cosmetic procedures.

Eliminate from your diet:

alcoholic drinks;
chocolate, soda, sweet pastries;

Increase your intake of green tea, herbal infusions, pure still water or water with lemon. Don't eat anything fried or fatty.

We recommend reading

Does a hoop help you get rid of your belly and lose weight: types, how to twist it correctly
Yoga for the abdomen, sides, slim waist and abs
Exercise machines for losing weight on the abdomen and sides: choosing the best

To preserve your skin, take vitamins E and A. Massage with oils daily, and then apply special creams.

Normalization of nutrition

So, first of all, the issue of normalizing the diet must be resolved. This is not so much about a strict diet, but about a simple refusal of flour and sweets. We must not forget about certain rules when forming a food intake regimen.

So, there should be a complete and nutritious breakfast. There is no need to count the number of calories in breakfast - this is not so important. It is much more important to reinforce the body with the necessary level of vigor and energy for the whole day, so that there is no feeling of hunger, leading to reinforcement with something sweet or starchy.

You need to pay special attention to dinner. So, after 19-00 it is better not to eat at all, and before that drink a glass of kefir or drinking yogurt with a low fat content. You can also dine on various vegetable or fruit salads topped with vegetable oil (it is better to take olive or corn oil).

It is best to eat six to seven divided meals throughout the day, without overeating. When following the “Lose belly fat in 3 days” program in combination with physical exercise, you can snack on dried fruits, nuts, fruits or fermented milk products.

When creating a menu, it is necessary to give special attention to foods that are rich in fiber (for example, unhusked rice, beans and various grains). Among vegetables and fruits, it is better to choose apples, zucchini, seaweed and herbs.

You can give preference to buckwheat, rice and kefir diets, which help not only destroy fat cells, but also cleanse the body of toxins.

Of course, you can get a flat stomach in 3 days only if you use a set of measures that include proper nutrition and exercise.

Diet

Now we begin to consider the most important thing - this is a specific diet designed for three days to remove belly fat.

Be sure to make sure that you do not have serious chronic diseases of the gastrointestinal tract, kidneys and liver, that you are not in the acute stage of a cold or acute respiratory infection. Also, such diets are strictly prohibited for peptic ulcers.

Recommended products: burn fat with the right foods

To begin with, it will be useful to consider a list of products that themselves help burn and actively remove fat deposits. A great solution is to include them in your diet plan and practice including them regularly in your diet to maintain optimal results.

Cucumbers. These vegetables are rich in fiber and contain a lot of water. They are well digestible, satisfy the feeling of hunger, and are ideal for a small snack.
Apples. It is advisable to choose large, green, fresh apples.
Citrus fruits are especially beneficial for weight loss. First of all, it is recommended to pay attention to grapefruits and oranges. They shouldn't be too sweet.
Oatmeal. It will also help you lose weight, but you need to understand that you only need to purchase the porridge that is then boiled. It’s just that flakes are not suitable for quick brewing at all, since they contain many additives and undergo multi-stage processing.
Peanut. Nuts are good for weight loss, but they should be included in the menu in small quantities, as they still contain enough calories and fat.
Dairy products. Choose kefir, sour cream, and low-fat cottage cheese. Even if you are attracted to low-fat products, you shouldn’t stop there. When skimming, dairy products undergo excessive processing and lose most of their nutrients.

Try to make the right exit from the diet. When making a smooth transition to the familiar menu, this list will come in handy.

Choose foods from the categories presented in the list and add them to your diet one at a time each day. You will notice an excellent effect: nutritional value will increase, the menu will become varied, while you will maintain excellent athletic shape, new fat deposits and swelling will not form on your stomach.

Diet menu for 3 days

It's time to consider a specific diet menu for three days that will help eliminate belly fat. The diet is quite strict, but it is quite possible to maintain it. The most important thing is to establish a thoughtful daily routine and eat according to the clock. The technique is tough, so it is advisable to practice it at a time when you have the opportunity to rest and relax at any moment, and spend your energy only on doing weight loss exercises.

Be sure to read: Fasting as a way to lose weight and improve your body health

The first day

Let's look at all meals. The meals are fractional, consisting of five meals, with a specific menu defined for each.

For breakfast, drink a glass of kefir with minimal fat content.
Next, you can have a small snack. A large green apple will do.
For lunch, cook oatmeal. It is forbidden to add salt, sugar or milk to it.
Another snack could be a small slice of rye bread.
For dinner you are allowed to boil 100 grams of chicken breast.

If you really want to eat, you can drink 100 milliliters of natural low-fat yogurt a couple of hours before bedtime. All portions should be minimal.

Second day

This is a very effective day for a diet, which takes place using a certain set of products. You get the norm for the whole day, and you can determine the portion sizes yourself, depending on your wishes. The best option is to divide everything into five servings, making approximately equal time distances between meals.

So, your norm consists of one and a half liters of low-fat kefir and three liters of apples. You are allowed to bake one apple, the rest must be eaten fresh.

Day three

It's another day of the mono diet. But we are changing the basic product. You will have to eat only rice for the whole day. The recommended amount is 500 grams per day. It is advisable to boil or steam the rice. You cannot add salt or sugar. Divide it into 5 servings.

If you really want to add some variety, you can use a bunch of fresh herbs, dill with parsley, and two small fresh radishes.

Remember that drinking regime is always required.

Basic rules for performing physical exercises

So, we remove belly fat by performing a special set of exercises at home. The regularity of such training should be at least three to four times a week. Otherwise, it will take much longer to achieve the desired result. Follow the so-called rule of three approaches, which implies a break of just a few moments. In other words, when doing exercises, rest as little as possible. Any coach will tell you that when pumping up the press, the break between approaches should be no more than half a minute.

Also, the last meal should be at least forty minutes before training. And after playing sports, you can eat no earlier than one and a half to two hours later.

The workout should begin with a good warm-up to warm up the muscles. This warm-up includes jogging for five minutes (at least on the spot), which can be replaced by jumping rope.

Intense cardio for belly fat loss (day 2)

If you are determined to lose belly fat, we recommend training 3 times a week. The second training day includes cardio exercises that are aimed at accelerating fat burning processes in the body. Additionally, you will pump up your abdominal muscles with focused core exercises. A combination of cardio exercises and abdominal exercises will help you lose belly fat much faster.

Many of the following elements will target not only the abdominal muscles, but also other muscle groups in the body, which will help you engage your entire body and burn more calories. The second training day will be more intense, so try to find your own pace of work to avoid discomfort. You can always make the training easier by slowing down the speed of the exercise.

Be sure to remember to do:

Warm up before training
Stretching after a workout

Second day lesson plan:

Beginner level: Perform exercises according to the scheme: 30 seconds work, 15 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 20 minutes.
Intermediate level: Perform exercises according to the scheme: 40 seconds work, 20 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 25 minutes.
Advanced level: Perform exercises according to the scheme: 45 seconds work, 15 seconds rest, repeat the exercises in three circles. The break between laps is 2 minutes. The total workout time without warm-up will be 40 minutes.

Jump-clap in front of you

The legs are placed next to each other. The arms are extended forward, palms pressed together. On the count of “one,” jump, placing your lower limbs wider than shoulder-width apart. Hands are spread in opposite directions. On the count of two, perform a reverse jump, returning the position to the original phase. Find your pace to avoid cardiovascular overload and dizziness. The element increases the athlete's endurance, burns fat in the abdominal area, and also affects the rear deltoids, the adductor muscles of the thighs.

How much to do: 20 repetitions.

Squat + knee-elbow crunch

Place your palms at the back of your head, turning your elbows in opposite directions. Place your feet in line with your collarbones. Do a classic squat, keeping your back straight. Then stand, lift your right knee and touch it with your left elbow, performing a crunch using only the strength of your abdominal muscles. Next is another squat, after which twisting is done with a change of sides. The exercise develops the abdominal muscles, while using the muscles of the lower extremities. Due to this, weight loss occurs faster, and the muscles gain volume and become more prominent.

How much to do: 10 crunches on each side (20 squats in total).

Lateral jumps with arm curls

Take a T-shape pose with your feet almost close to each other. An exercise for losing weight in the stomach consists of performing low-amplitude jumps from side to side. For each jump, the arms bend and extend at the elbow joint. The element actively burns subcutaneous fat, focusing the load in the waist area. Due to the additional work of the arms, the biceps and triceps are strengthened.

How much to do: 30 arm extensions.

Climber

Take a lying position, similar to the beginning of classic push-ups. Confidently fix the position of your torso, avoiding slouching in your back. After this, begin to alternately raise your knees to your chest, imagining that you are intensively climbing a steep surface. The element keeps the whole body tense, but the main load falls on the lower abdomen and quadriceps. One of the most effective elements in matters of fat burning.

How much to do: 20 knee pull-ups on each side (40 total).

"Butterfly" with arm curls

Lie on your stomach on a gymnastic mat and stretch your entire body lengthwise. After this, raise your body, focusing your gaze clearly in front of you. From an extended position, you need to bend your arms as if you were lifting on a bar (pull-up). The elbows drop to the belt line, after which they return to the starting phase. Thus, the load falls on the lower back, latissimus dorsi, and also the upper abs.

How much to do: 20 repetitions.

Ab crunches with feet touching

Lie on your back on the mat and extend your legs up so that they form a right angle with your body. Keep the position straight, avoiding distortions of the torso. After this, begin to reach your palms towards your feet, relying solely on the strength of your abdominal muscles. This movement has a tremendous effect on the abdominal muscles, combining static and dynamic load. This version of twisting will help remove the belly much faster.

How much to do: 15 repetitions.

Running + punches in front of you

The presented element of training for weight loss for men combines simultaneous striking in front of oneself, as well as running with raising the knees. The knees rise to a moderate height. There is no need to rush while working, just catch a comfortable pace. However, the higher it is, the more actively fat burning processes are stimulated. The main load falls on the lower abdominal area, arms and legs are strengthened, and coordination of movements is developed.

How much to perform: 20 punches on each side (40 in total).

Plank Knee Touch Burpee

First, assume a plank position on your hands, then jump closer to your hands, stand up and jump, trying to stretch your entire body as high as possible. Next, return to the plank position and touch your opposite knee with your palm, joining them in the abdominal area. First, pull your right knee forward, then your left. Cross touches have an accentuated effect on the oblique abdominal muscles, and burpees themselves are considered one of the best exercises for weight loss.

How many to do: 10 burpees.

Bringing palms and knees together in a jump

Stand up and raise your arms above you, placing one palm on top of the other. Shift your body weight to your right leg, then lift your left knee, making a slight jump. At the same time, the arms are lowered, connecting with the knee. In addition to developing the lower abs, an additional effect is exerted on the calf muscles of the supporting leg and deltoids. If you have difficulty jumping, you can do a regular knee-to-abdominal pull-up. Perform the entire approach on one leg, then switch sides.

How much to do: 20 knee pull-ups, then to the other side.

Palm-foot table pose

Sit on the mat, resting your full feet and palms on it. Lift your pelvis off the floor, supporting the weight of your torso on all four limbs. Your goal is to pull your knee closer to the top of your chest while touching your foot with your opposite hand. With each new repetition, the sides change. There is no need to rush while working. Try to maintain good balance and also focus the load on your abdominal muscles. The element helps not only to remove belly fat, but also to develop the athlete’s coordination and neuromuscular connection.

How much to do: 10 knee pull-ups on each side (20 pull-ups total).

Crunches with knee raises

Lying on the floor, place your palms behind your head with your elbows turned out, and also place your legs bent at the knee joint on the floor. The movement is simple. Raise your legs and body at the same time, trying to touch your elbows and knees to your upper abs. After a short pause, return to the starting phase. Exercise quickly helps a man lose weight in his stomach without putting unnecessary stress on other muscle groups.

How much to do: 15 repetitions.

Shoulder touching on all fours

The main aspect of the presented exercise is that the position on all fours is maintained not on the knees, but on the toes. At the same time, a natural deflection is observed in the back, the gaze is clearly directed in front of you. Having fixed the position, touch your right shoulder with your left palm, and then touch your left shoulder with your right palm. The body should not warp. The faster you change hands, the more calories are burned. Thanks to this exercise, a static load is placed on the abs, back, arms and calf muscles.

How much to do: 15 pull-ups on each side (30 pull-ups in total).

Don't forget to repeat the exercises in 2 circles (advanced ones can do 3 circles).

An effective way to get a flat stomach

For those who are interested in how to lose belly fat in 3 days, at the very beginning you need to figure out exercises that will force the body to move in three directions in the waist area.

This applies to the lower abdomen, where the oblique muscles and muscles along the axis of the spine should work.

So, we pump the press horizontally. To do this, you need to lie on the mat on your back, stretch your arms up behind your head. Exhale, raise your straight legs up at right angles to the floor, lifting your buttocks. Inhale, hold your breath for a count of five, and then exhale and lower your legs. Repeat at least five times.

The following exercise helps strengthen the transverse muscle. You need to sit on the mat, place your hands on the floor, and bend your legs. Raise your legs slightly off the floor and turn them bent from side to side. The number of repetitions is at least 12 times. This exercise also works the oblique abdominal muscles.

There are a huge number of similar exercises, but in order to achieve the desired result, you need to perform them regularly.

Cardio for losing belly fat while standing without jumping (day 1)

For the first day, we offer you a selection of abdominal exercises that are performed standing without jumping, planking, or twisting. This is the best option for people who want to get rid of belly fat without grueling, super-intense exercise. The program is easy to follow, and it is very effective for losing weight in the stomach, since all the exercises not only pump this particular area, but also quickly raise the pulse for intense fat burning. In addition, this workout is also suitable for those for whom jumping, squats and planks are contraindicated due to joints.

Be sure to remember to do:

Warm up before training
Stretching after a workout

First day lesson plan:

Beginner level: Perform exercises according to the scheme: 30 seconds work, 15 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 30 minutes.
Intermediate level: Perform exercises according to the scheme: 40 seconds work, 20 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 35 minutes.
Advanced level: Perform exercises according to the scheme: 45 seconds work, 15 seconds rest, repeat the exercises in two circles. The break between laps is 2 minutes. The total workout time without warm-up will be 35 minutes.

You can start from the first level and further complicate the lesson plan. If you don't like training on a timer, you can do exercises based on the number of repetitions. However, for maximum effectiveness in losing belly fat, we recommend training on a timer. Interval loads give better results and will help you spend half an hour of training much more productively.

Raising your arms with a clap under your thigh

Stand up and raise your upper limbs above your head. Begin to lower your hands down and at the same time raise your knee, clapping your hands under your thigh. Work is carried out on each side in turn. There is no need to rush, study at a comfortable pace. Be sure to maintain an even posture and look clearly in front of you. The element has an accentuated effect on the lower part of the abs, additionally working the quadriceps and deltoid muscles.

How much to do: 10 knee pull-ups on each side (20 arm raises in total).

Standing knee-elbow crunch

Spread your legs slightly wider than your shoulders, and bring your palms together at the back of your head so that your elbows are facing away from each other. Raising your right knee to the level of your lower chest, simultaneously twist your body, reaching it with your left elbow. Using the same principle, perform cross twists on each side in turn. This is one of the most effective movements for working the entire abs.

How much to do: 10 knee pull-ups on each side (20 crunches in total).

Knee to belly with arm pull-up

Again, place your feet slightly wider than shoulder-width apart. Take your right leg back, resting your entire weight on your left. The arms are raised above the head, the palm is fixed on top of the other palm. After this, begin to raise your right knee at an intense pace, bringing it together with your palms at the level of your lower abs. The element is aimed at working the lower abdominal area, as well as individual sides of the oblique muscles and quadriceps. Perform the entire approach on one leg, then switch sides.

How much to do: 20 knee pull-ups, first on one side, then on the other.

Vertical fold

One of the best exercises for losing weight in the abdominal area. Stand up straight and raise your arms above your head. The specificity of the movement is to raise the outstretched leg parallel to the floor while simultaneously lowering the upper limbs. As a result, the fingers and toes converge at one point at the level of the solar plexus. Each new repetition is accompanied by a change in side of the leg. The element allows you to effectively work out the abdominal muscles, as well as stretch the shoulder joints and upper back.

How much to do: 10 leg raises on each side (20 leg raises in total).

Boxing with hands

During training, combat elements play a fat-burning role due to their intensity. Take a defensive stance, keeping your hands near your head. Turn your body a little, one leg stands in front of the other. After this, begin to make alternating strikes in front of you, first with your left and then with your right hand. Try to work harder as this increases the effectiveness of the exercise. The stomach is tense. Despite the emphasis on the work of the hands, the element helps a man lose weight in his stomach, providing a general fat-burning effect. Perform the whole approach on one side, then turn the body to the other and repeat again.

How much to perform: 20 blows on each hand (40 blows in total), then the same number with the body turned in the other direction.

Side kicks

Another combat exercise, the specificity of which is to deliver side kicks. Press your hands to your chest, taking a protective stance. Next, kick to the side, trying to raise your leg until it is parallel to the floor. The higher the blow, the greater the load on the side of the abdomen. The element allows you to get rid of problematic fat deposits in the waist area, develop the lateral muscles of the thighs, as well as the oblique abdominal muscles. Perform the entire approach on one leg, then switch sides.

How much to perform: 15 kicks, first on one side, then on the other.

Turns with elbow touching knee

While in a standing position, spread your arms in different directions, bend them at the elbow joint. Feet stand shoulder width apart. After this, lift your right knee towards your lower chest while touching it with your left elbow. Work your core, engaging your abdominal muscles through a twisting motion. The emphasis of the load falls on the lower abs and oblique muscles.

How much to do: 10 knee raises on each side (20 crunches in total).

Knee-elbow + palm-toe

This is a complex movement consisting of several stages. Hands are clasped behind the head, legs are wider than shoulder-width apart. First, twist and lift the knee, connecting it to the opposite elbow at the solar plexus. After this, return to the starting phase, raise your extended leg in front of you and touch its toe with the fingers of the opposite hand. The element has a tremendous effect on the abdominal muscles. Perform the whole approach on one side, then change to the other.

How much to do: 10 repetitions (20 crunches in total), first on one side, then on the other.

"Skier" with knee pull-up

Take a small lunge with your right leg back and extend your arms in front of you. Next, lift your knee to your chest, using your hands to make an imaginary push off the ground with your ski poles. This movement is performed intensively for the required number of repetitions. During the exercise, the main load falls on the lower abdomen, the muscles of the arms are strengthened, and metabolic processes are accelerated. Perform the entire approach on one leg, then switch sides.

How much to do: 20 knee pull-ups, first on one side, then on the other.

Pulling your palms to your knees

Raise your arms above your head, placing one palm on top of the other. Begin to pull your right knee up and to the side. At the same time, lower your hands and touch your knee with them. After this, perform an identical movement, changing sides. The work is carried out at a fast pace, due to which the lateral parts of the abs are actively loaded and the oblique muscles develop. Additionally, the deltoid muscles are involved in the work.

How much to do: 10 knee pull-ups on each side (20 arm raises in total).

Kicks in front of you

Bring your arms bent at the elbow joint in front of you. For convenience, the palms can be secured in a lock or placed on a belt. After this, kick in front of you, trying to raise your leg parallel to the floor surface. Do a similar movement on the other leg, working alternately with each repetition. Don't slouch your back and look clearly in front of you. The movement is aimed at developing the lower abs, and also additionally engages the quadriceps.

How much to perform: 10 kicks on each side (20 kicks in total).

Knee raises with elbows lowered

Stand up straight and stretch your torso up, raising your arms. The specificity of the movement is to simultaneously raise the knee and lower the elbows. The points meet in the upper abdominal area, which puts a lot of stress on the abdominal muscles. Each repetition is accompanied by a change of leg. Move at an average pace, avoiding jerks. Work your muscles clearly, emphasized and smoothly.

How much to do: 10 knee pull-ups on each side (20 arm raises in total).

Don't forget to repeat the exercises in 2 circles.