Abdominal exercises to burn fat at home

How to determine the ideal waist size: formulas for calculation

Various formulas and techniques are used to determine ideal body proportions. For example, the calculation of the ratio of waist circumference to height is used: k = L/H*100, where L is waist circumference, H is height.

Long-term observations allow us to judge the approximate parameters in which the body of a healthy woman should be.

The same applies to the formula for determining ideal weight: height – 100 with 5% adjustments for every 10 cm of height.

Here the basis is also the average statistical indicator and nothing more.

The body is considered close to ideal if the waist circumference is 15 cm less than the hip circumference, and the latter is equal to the chest circumference.

It’s easier to determine this way: waist circumference is equal to weight in kilograms. This formula is on average valid for heights from 160 to 178 cm. And according to McCallum’s formula, the waist circumference is equal to 70% of the chest circumference.

In fact, there are much more tolerances and it is unacceptable to take such statistics seriously. After all, the long-outdated figure of 90-60-90 came from Hollywood in the 50s of the last century. Not a single formula takes into account either lifestyle, or genetic factors, or body features, and even less so race.

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When training is necessary

The following factors should be considered as deviations from the norm (in the absence of diseases):

• increase in the layer of subcutaneous fat;
• uneven skin (cellulite);
• pain in the lumbosacral and thoracic spine;
• dyspnea;
• weakness;
• high blood pressure;

• waist circumference over 85 cm;
• weight gain occurs over a long period of time.

If at least 3 of them are present and there is no diagnosis of any disease, it is necessary to take measures to change your lifestyle.

Contraindications to classes

Exercises to burn belly fat may have contraindications.

Most often they are the following:

• any disease in the acute period;
• periods of rehabilitation;
• cardiovascular diseases accompanied by decompensation;
• respiratory dysfunction;
• diseases accompanied by the danger of bleeding;
• purulent processes of various etiologies;
• periods of menstruation.

The first and last paragraphs provide for a categorical refusal to conduct classes. But with everything else, physical education is necessary. The only thing that needs to be taken into account is that classes should be conducted as part of physical therapy exercises. 90% of recommended exercises relate to exercise therapy.

Training rules for women to lose weight in the stomach and sides

The most common mistake in building a training process is a strict diet combined with training. After 1-3 months, it is noted that cellulite disappears on the sides, but the waist is practically absent. And the fat layers are shifted down the abdomen and to the lateral surfaces of the thighs.

The explanation for this process is simple: it is impossible to deceive the spinal cord, so it enters a period of hunger. It “turns on” all the mechanisms for accumulating reserves from the meager diet offered by a losing weight woman. Energy reserves are being created in completely unusual places.

But this is also understandable: the body creates a protective barrier around the organs that are most important for procreation. From a medical point of view, this is called gynoid obesity. It is caused by genetic factors and is found mainly in young women.

Therefore, nutrition must strictly correspond to the level of physical activity.

Myths that a weight loss diet must have 1000 calories are unjustified. You shouldn’t go below 1100 kcal, and it’s not advisable to raise the bar above 1700 kcal. In practice, it is more correct to consume 1100 kcal on a fasting day (once a week) and on those days when, for objective reasons, training is not carried out.

Exercises to burn belly fat, combined with proper nutrition and cardio training, will bring significant success over time. But for this you need to be patient. The first rule of training is psychological readiness for a long and difficult struggle with one’s own laziness. Because the lack of results in the first weeks of classes is disappointing.

The morning should begin no later than 6.00 and not with a cup of coffee, but with a glass of warm (if your health allows it, even with lemon) water and half an hour of exercise, completed with a contrast shower (a swimming cap is required). The main training should be done for an hour in the afternoon or evening.

The second is preferable, from 11.00 to 11.00 (in accordance with the usual biological rhythms). Most women cannot devote 2 hours a day to themselves, so cardio training should be done during the day.

Total number of exercises:

• at the initial stage - 10;
• at the stage of basic training – 10;
• morning exercises – 15.

Breaks between exercises, given their low load value, should not exceed 10 - 15 seconds. to change position. Drinking during training must be limited: do not refuse completely, but also drink no more than a glass of water. Drink in small sips throughout your workout to avoid feeling dry in your mouth.

Separately, you need to think about the issue of clothing. It is recommended to use men's cotton underwear (thin), which is able to absorb moisture from excess sweating. Over it, wear a woolen tracksuit, and in warm weather, sports trousers and a woolen vest.

Various types of wetsuits are breathable and are recommended for activities in the rain. In recent years, such home sports equipment as the crossbar has become popular. It has a lot of positive qualities, but it is too dangerous for girls: fastening with a spacer between the walls is not reliable enough.

In addition, it is extremely rare for women to have strong hands that can bear a high load. Therefore, there is a risk of a sudden fall. As a complete and even better replacement, we can recommend installing an inclined board at home.

Advantages of the projectile:

• safety;
• easier exercise conditions;
• unloading of the spine.

To achieve the desired result, you need to train the whole body. You need to start with the spine, since it is due to its various deformations that the formation of an unnatural abdomen is observed.

Tips on how to remove fat and pump up your abs

• Don't forget about cardio exercises. You only need to devote half an hour to such exercises three times a week. This will help burn some extra calories. And in order for the exercises to be more effective, they need to be done in the morning, before breakfast, then calories will be burned three times faster! This is due to the fact that the body uses fat to get energy for exercise, because the sugar in the body is low due to the fact that you have not eaten anything since the previous day.
• Eat in portions. It has long been no secret that the key to a slim figure is proper nutrition. And it’s not even a matter of what to eat, but how to do it. You need to eat in small portions, and there should be many meals a day, about six. But, of course, a lot depends on the products. Therefore, it is preferable to eat low-fat foods. However, you cannot completely switch to fat-free food, because... it is necessary for the body. Therefore, you cannot do without fish, nuts, and vegetable oil in your diet).
• Eat protein. Protein, unlike carbohydrates, does not contribute to the appearance of fat. In addition, on the contrary, it helps to get rid of it and form a beautiful, toned body.
• Eat fewer carbohydrates. This tip comes out of the previous one. Our body certainly needs carbohydrates, because... They are the ones who help keep you cheerful and energetic. But their excess leads to fat deposition. But if carbohydrate consumption decreases, the body will take the energy it needs by burning its own fat reserves. To achieve such a result from your body, you need to consume proteins no more than half of the total amount of food. And in order to get maximum energy, you need to choose foods with carbohydrates and a low glycemic index, for example vegetables.
• Drink fluids more often. It is impossible to imagine a healthy body and a slim body that does not receive the required amount of fluid. It is very important to consume at least two liters of water per day. But it should be water, and not any soda or any other drinks containing a large number of calories.
• Don't forget about exercise. At the beginning of the article, abdominal exercises were already outlined that will help pump up your muscles. Everyone has abs, but they are not visible behind a layer of fat. Therefore, it is important not only to build muscle, but also to ensure that fat is only 10 percent. When choosing a set of exercises, you need to choose exercises so that ultimately there is a load on all the abdominal muscles.
• The amount of calories burned depends on muscle mass. It's no secret that the calories burned determine how quickly fat leaves the body. And well-developed muscles help the body burn calories even when the body is at rest.
• Don't be afraid of fat burners. Now the market is overflowing with various protein shakes, sports nutrition, supplements and other things that help build a beautiful body and speed up metabolism. There is no need to be afraid of all this. First, consult your doctor for advice to find out if you have any contraindications. Then study the reviews on the Internet or, perhaps, your friends will be able to recommend the product that suits you. Sports nutrition is an excellent assistant in achieving results, because it is enriched with various necessary substances for the body, and also speeds up and improves the digestive system, on which the speed of your weight loss directly depends. But it is very important to buy sports nutrition. in stores that specialize in this. You shouldn’t try to spend less by ordering cheap analogues on the Internet or buying them in dubious stores. Remember that health is not something you should skimp on.

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Don't get your hopes up that after a couple of sets you'll be able to lose belly fat and tone up your muscles. You need to be purposeful and not deviate from your goals. Setting aside a little time for exercise and watching your diet is not that difficult, and after a few weeks you will already see results that will motivate you to continue exercising.

Training rules for creating relief on the stomach for girls

For girls who are trying to make their stomach look like bodybuilding standards, you need to know that such relief is most often associated with the use of illegal drugs. In reality, achieving hypertrophied development of individual muscle groups is problematic. You need to pump up your abs, but with exactly the same load as the rest of your body.

The result of excessive stress on the abdominal muscles, along with positive factors, has a number of negative consequences:

• “flat” waist due to increased volume of the sides;
• kyphosis (due to an imbalance in the development of the muscles of the back and abdomen);
• reduction of natural lordosis.

A few years after the end of training, the increased muscle volume becomes soft and overgrown with fat deposits. Typically, such phenomena occur after 40 years.

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Jumping

Jumping helps actively burn excess fat deposits and also trains the leg muscles. Jumping is a fairly easy way to lose weight and a great cardio workout at home, at a time convenient for you. When starting training, do not jump for 30-60 minutes a day right away. Start with short workouts of 10 minutes. Then, after a couple of weeks, you will be able to jump more, while using different jumping methods. For this workout you will need good shoes, preferably running ones, so that you don't hurt your knees.

Basic exercises for the abs and sides to help make your stomach flat and your waist narrow

Any workout should begin with a warm-up. Traditionally it is believed that it should be running. Most people use a treadmill. Running on it is acceptable for cardio training, but not suitable for warming up: the technique of movement is strikingly different from natural ones.

It is more correct to use a complex of morning exercises for warming up at a high pace (in 10 minutes you can actually warm up the body before the first drops of sweat appear). And since the exercises in question were originally taken from physical therapy complexes, it is much more advisable to include them in morning exercises.

Then there is no need to develop training programs. You need to do the complex in the morning and in the evening (in the morning - at a slow pace, turning to moderate; in the evening - at a fast pace).

Crunches with turns

Twisting is performed in a lying position, hands placed on the back of the head. Having lifted your shoulders from the floor surface, turn your body as much as possible in one direction, then in the other. To make it more difficult, you can simultaneously do a “bicycle” while turning, accompanying the body turns with leg movements.

Side crunches

This exercise is considered one of the best for shaping the waist. Therefore, many options for its implementation are offered. Many of them are suitable exclusively for gyms.

Side crunch exercises for burning belly fat and correct posture

In its simplest form, the following option is acceptable for homework:

Flaws:

• technical complexity (to perform in the described volume requires high physical fitness, which in itself excludes options with the presence of significant fat deposits);
• the exercise does not provide for a large amplitude of movement , and the resulting static stresses affect the endurance of the muscle to a greater extent, while simultaneously limiting its elasticity;
• purpose - to give relief to an existing waist;
• overload of the shoulder girdle and cervicothoracic area , the load on which is higher than on the abdomen.

Reverse crunches

Literally all sources recommend this exercise as the simplest and most effective for developing the abs.

Its technical description:

Crunches with vertical leg raises

The technique is a complete analogue of the previous one, with a slightly increased lifting of the legs not to the chest, but to the head. In reality, this lift is accomplished by stronger contraction of the rectus muscle and greater arching of the back.

Exercise "Bicycle"

Exercises for burning belly fat, popular in fitness, include another type in their list.

This is a lightweight copy of the previous two. The whole difference is that the legs are not pulled up both together, but alternately.

Lunges with rotation

Lunge exercises can be used to burn belly and thigh fat:

Exercise "Swinging Plank"

This exercise, like the lateral twist, is characterized by static loads. To perform, you need to take a push-up position, with your legs together, your body, legs and head forming a single line. Stay in this position for as long as you can stand it. Number of repetitions – 3.

Vacuum in the stomach

It is believed that vacuum is useful in training the internal transverse abdominal muscles. The workout is performed standing. Take a deep breath in through your nose and exhale through your mouth. Pull your stomach in and stay in this position for 10 - 15 seconds. Do 3-4 sets of 5 repetitions.

You shouldn’t get carried away too much: if you develop the habit of keeping your stomach pulled in, then after 1 – 3 years this will lead to deformities in the lumbosacral spine.

Side bends

A simple and accessible exercise for the external oblique muscles. When performing, the legs are shoulder-width apart, one arm is raised above the head, the other is freely lowered behind the back.

Bends are performed with a straight body, 4 repetitions in one direction. Then – 4 bends in the other direction. The arms act as a “screw” to create additional force. The main mistake of many is working with dumbbells in one hand. This creates a deliberate imbalance and uneven load.

Exercises to remove belly fat

The abdominal muscles are located in front and on the sides, so exercises need to be selected so that they work all the muscles well in proportion. In addition, it is necessary to remember that the abs are muscles, our goal is not to pump up muscles, but to remove fat deposits from the abdomen and sides. These are completely different goals and they are achieved in different ways. Exercises for losing belly fat at home should always begin with a warm-up - stretching. To do this, while inhaling, you need to inflate your stomach as much as possible and hold, and when you exhale, pull in your stomach and count to thirty.

Plank

The starting position of the exercise is to bend your arms at the elbows, the position of the body is to rest, lying on your elbows. You need to lean on your forearms and toes. The elbows are placed strictly under the shoulders, the hips and stomach are tense during the entire session. Perform the plank while exhaling and hold it as long as you have enough strength (start with 10 seconds).

• Feet together - this will increase the load on the abdominal muscle complex.
• The legs must be kept straight, under strong tension.
• The buttocks are tense all the time.
• The lumbar region should be flat when performing the plank. You cannot round or arch your back.
• The stomach is drawn in as close as possible to the ribs, but there is no need to hold your breath.
• The elbows are placed exactly under the shoulders, which will relieve the load on the shoulder girdle.

Straight crunches

Starting position - lying on your back, on the floor, legs bent at the knees and placed above body level (on a sofa or chair). This position allows you to twist the pelvis from the very beginning of the exercise. It is important to position your hands correctly. The closer they are to the pelvis, the easier it is to perform the exercise. It is more difficult to do crunches if your hands are located far from your head, but you need to gradually increase the complexity of the activity.

At the stage of mastering the exercise, you can place your hands on your stomach to feel the tension in your abs. You need to start twisting the body towards the pelvis slowly, you need to round your back, and raise your shoulder blades from the floor. Try to reach your groin with your head and hold for a few seconds. Then exhale and slowly take the starting position, but you cannot lie down completely on the floor so that the target muscles do not relax until the end of the exercise.

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Diagonal crunches

Used to train the oblique and anterior abdominal muscles. You need to perform the exercise from a lying position on your back, knees bent, feet on the floor. Hands are clasped behind the head, elbows spread to the sides. The shoulders are raised towards the knees, tensing the abdominal muscles. Approaching your knees, you need to twist your body so that your left elbow touches your right knee, then the same with the elbow of your other hand. Movements are slow and smooth.

Cardio exercises

Exercises to burn belly fat cannot be successful without cardio training. They should be the basis for losing weight and fighting excess fat deposits.

With proper training, the following occurs:

• increasing endurance;
• stabilization of blood pressure;
• increased volume of the heart and lungs;
• strengthening and dilation of blood vessels;
• normalization and stabilization of weight;
• improvement of body structure;
• reducing the level of unevenness of the skin (eliminating the manifestations of cellulite);
• increasing immunity;
• increasing stress resistance.

In terms of benefit and accessibility, the main ones are:

Walking

Walking is the easiest and most affordable way to do cardio. Does not require additional time for training or special equipment. The only thing you need is comfortable clothes and shoes. Walking is the first step of warming up before training.

Despite its apparent simplicity, a number of recommendations should be followed when walking:

• Carry out the movement at a high pace (heart rate = 110-150 beats per minute).
• When choosing a route, give preference to the one where there are elevation differences.
• Try to avoid busy roads nearby.
• Move at a “ragged” pace, systematically changing it.
• Monitor (especially in the initial stages of training) the correct positioning of the foot: the movement should be carried out by rolling the foot from the heel to the tips of the toes (not from heel to toe, as most sources recommend). A slight “clubfoot” is a natural adaptation of the legs to long-term movement, which was partially lost in the process of human evolution.
• Make active use of elevation changes: move uphill at the maximum acceptable pace, and when descending, reduce the pace to a minimum. The same applies to climbing stairs (you should forget about the presence of such a benefit of civilization as an elevator).
• You need to cover 5-6 km a day at a high pace. In moderate conditions – much more. After all, when walking, no more than 5 Kcal per minute is burned, and to burn fat you need to spend at least 500 per day, not counting the usual loads.

Jogging

The only effective and easy way to remove extra pounds and tone the body. To get the maximum effect, you need to understand and strictly follow the training program.

Basic rules that must be followed when training:

• Stock up on comfortable sneakers (in city conditions you will have to run either on asphalt or well-paved paths).
• Use running machines only in extreme cases (the running technique is different than in natural conditions, and the indoor air is unlikely to meet the requirements).
• When moving, do not place your feet on the full foot, but roll from heel to toes, as already indicated in the previous paragraph.
• After the first 5 minutes of leisurely movement, do a 10-minute warm-up (in no case should you try to do it while running).
• After warming up, move at a slightly higher speed, listening to your condition.
• A novice runner should not think about the advice about inhaling and exhaling for 4 steps while moving. As the load increases, it will return to normal on its own. You need to make sure there are no failures when your breath “takes away.”
• After about 10 minutes, you should accelerate yourself to the maximum possible speed and run as much as you can. Then slow down the pace to a minimum and restore your breathing.
• At maximum load, try to breathe according to the rule of pearl divers: inhale through the nose - actively exhale through the mouth (lips - with a tube) - double inhale through the nose - actively exhale through the mouth (this breathing allows you to create an additional supply of oxygen in the blood and, accordingly, increases endurance).
• Movement at a slow pace takes about 5 minutes. For the rest of the workout, repeat the element 2 more times.
• The training ends with a set of breathing exercises.

It is advisable to purchase a bracelet to monitor your heart rate and blood pressure during training. If you have any diseases, this is a mandatory condition.

A ride on the bicycle

Cycling for those who are proficient in this apparatus will bring considerable benefits in the fight against excess fat deposits. The greatest effect can be achieved on rough terrain and when working in “ragged” mode. This way you can reduce your training time while reaping more benefits.

In other cases, you need to be prepared for a two-hour ride: without a heavy load, in 1 hour you will burn the same amount of Kcal as during an hour-long run. Active and prolonged cycling training can negatively affect the shape of the hips (especially in the long term).

Running is more recommended for women and girls with wide hips.

Compared to cycling, running provides a more uniform and rational load on the body and the organism as a whole.

Swimming in training

The best option for variety of activities would be to include swimming once a week in the training process. At the everyday level, swimming can only be an auxiliary component that corrects imbalances in various muscle groups.

There is another not-so-pleasant factor: when most people say swimming, they mean swimming pools. The water in them is treated with chemicals containing chlorine. Swimming in natural bodies of water (with good ecology) is much preferable for the female body, and even more so for beauty.

Special strength exercises

The differences between strength and gymnastic exercises are not visible to the uninitiated person. Gymnastic complexes give muscles mobility, endurance and elasticity, while strength complexes only add power and volume. But at the same time they reduce the elasticity and mobility of the body.

Classic sit-up (lifting the body from a lying position)

The exercise seems simple, but it is quite challenging. Lying on the floor with your knees bent, you need to raise your body to a vertical position and reach your toes. The technique does not fully load all the muscles. The exercise is performed with short-term effort .

The Russian analogue of raising and lowering the body while sitting on a bench with fixed legs is much more effective. All the muscles of the back and abdomen are involved here. Number of approaches – 3 with 10 repetitions.

Jump squats: exercises to tighten the muscles of the buttocks and abs

There is practically no press in this exercise. From a standing position with your feet shoulder-width apart, move to a half-squat position and jump as high as possible. After landing, repeat. Do 3 approaches, each with 15 repetitions.

Effective burpees

From the rack, lower yourself into a squat, then jump into a plank position, do a push-up, and jump back to the squat position. Jump up from a squat as efficiently as possible. After landing - repeat. The number of approaches is up to 4, 15 repetitions. The quantity can be gradually increased (one for each subsequent workout).

Abdominal exercises to burn belly fat

You need to enter a mode of active physical activity gradually. The first days do a minimum of repetitions. You need to do at least four workouts per week. And doing each exercise 5-10 times will be enough, but per day, to be effective, you will need to do at least 25 approaches.

The duration of repetitions of exercises should increase over time, but the approaches, on the contrary, should be reduced.

In order to remove belly fat and train muscles, it is enough to perform several exercises:

1. You need to take the starting position, namely: lie on a hard surface and put your hands behind the back of your head. Your legs should be bent at the knees as much as possible, with your feet pressed to the floor. The exercise itself consists of raising the body, creating an angle of 45 degrees between the body and the floor (due to this angle, the lower abdominal muscles are loaded); after raising the body, you need to return to the starting position.
2. The second exercise is to position your legs so that a 90-degree angle is formed between them and your body. Ideally, this exercise should be done with straight legs, but for those who are just starting to practice, bending the knees is acceptable. After which your legs need to be lowered to the surface as slowly as possible. This exercise, unlike many similar ones, is safe for the spine, due to the fact that there is no emphasis on the lower back.
3. In order to perform this exercise, you need to take a horizontal position and raise your legs, bent at the knees, 90 degrees to the body. Next you need to pull them out until they are level, and then return to their original position.
4. This exercise, like the previous ones, is performed lying down. You need to bend your knees and begin to lift your buttocks (from the hard surface). There should be one line from the tummy, chest and butt. After creating this line, you need to return to the starting position. When performing this exercise, you must try to keep your shoulders pressed to the floor, otherwise the result will be ineffective. During this exercise, the upper abdominal muscles are tensed.
5. The next exercise is called “twisting” and it can be performed in two variations: straight and classic. You can choose the one that is more convenient for you: -Classic. You need to lie on the floor with your hands behind the back of your head and your legs bent at the knees. Next, the exercise is done - the right elbow reaches towards the left knee, and the knee towards the elbow and, conversely, the left elbow towards the right knee. In this exercise, your shoulder blades need to be slightly lifted off the floor. -Direct. This exercise differs in that in this case you need to lift your entire body off the surface, trying to touch your elbow to your knee. At the same time, this time the knees remain motionless. This exercise is also done left to right, right to left.
6. And this exercise requires special attention, because... Recently it has been very popular among those who take care of their bodies. It is considered one of the most effective, but at the same time simple. You need to stand up straight and put your hands on your waist. Next, take a breath, which should fill the lungs with air to the maximum. As you exhale, you need to pull in your tummy as much as possible. Then you need to repeat such inhalations and exhalations at least 20 times, 25-20 will be enough.
7. In order to do this exercise, you need to lie on the floor, but this time with your back up. After which you need to rise, relying only on your toes and shoulder blades. It is important to achieve a straight line from the body, avoiding deflections and humps. At first, you need to hold this position for about half a minute, but over time you need to increase the duration, the end point will be 5 minutes.
8. This exercise is similar to the previous ones, but is performed on the side. You need to raise your body (resting on your elbow) so that you get a straight line, and hold for at least 15 seconds (this figure is for beginners), and then you also need to increase the duration of the exercise, reaching 5 minutes.

Be sure to read: The best exercises for losing weight on the stomach and sides

A set of workouts for burning belly fat for a week at home

To achieve the goal, the workouts should be intense, but the loads should be alternated so as not to overload individual muscle groups.

It is reasonable to conduct classes according to the following scheme:

If there is a problem with the formation of excess belly fat, then the material presented above will help you choose the optimal exercises for burning it and restoring a slim figure.

Article design: Anna Vinnitskaya

Step aerobics

To carry out this workout, you will need a special step platform. Step aerobics involves active exercises similar to dancing. So, in one such workout you will burn no less calories than in an hour of running. You can do step aerobics in special classes, or you can do it at home, via video, that is, in principle, no special conditions are required. This cardio workout can be done at home.