3 exercises for a flat stomach. The most effective exercises for losing weight on the stomach and sides at home without exercise equipment. Cardio exercises for the abdomen

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”, 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 to 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 lift. The rectus and oblique muscles are worked. To perform, 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, your legs need to be 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 you first 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 towards 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.

In this article, you will learn how to make your stomach flat at home so that it becomes elastic and toned in six weeks without tiring exercises. This may be the simplest training system ever invented.

Get ready to get rid of that annoying belly button: Created exclusively for Women's Health by fitness expert and California-based salon owner Rachel Cosgrove, this workout combines the most effective at-home exercises for a flat belly with fat-burning cardio that hits every muscle. the cortex simultaneously, and not in isolation (real magic for the abdominal area, right?). This is what helps burn excess fat in problem areas.

Do these exercises three days a week. Just make sure that the days do not follow each other in a row. Start with Basic Training (exercises one through four) to prepare your muscles. After three weeks of regular training, you can safely move on to advanced training (exercises five to eight). To burn fat faster, perform exercises in cycles. That is, go through a series of exercises, one after another, with pauses of 30 seconds in between. After the first cycle, rest for a minute, then repeat the series of exercises again.

How to make your stomach flat at home?

Follow this interval training routine three times a week immediately after your core workouts. This will speed up your metabolism and burn all that fat that stubbornly hides your beautiful muscles. Rest intervals should alternate with periods of active, intense work. And if you can’t do the exercises and talk at the same time, then you’re doing everything right. Your task is to fully concentrate on the speed and intensity of working on yourself. Your activity should alternate with periods of rest using light exercises to gradually restore your muscles. In one Australian study, women who did 15 days of intense interval training lost significantly more weight than those who did regular, lower-intensity training.

This type of interval training will also require warm-up and cool-down periods. To do this, you can use any light physical activity of your choice: cycling, running, treadmill in the gym.

Exercises for a flat stomach

Exercise 1 – Basic Workout: Plank

You need to lie on the floor, bend your elbows and stand in a position in which you can comfortably support yourself on your elbows.

Your body should be stretched in a straight line. Tighten your abdominal muscles and imagine that something is trying to push them out from the inside. Hold this position for 60 seconds.

If you can’t hold the position for a minute, then try doing this exercise using the interval method (to begin with). 10 seconds of tension - 5 seconds of rest.

Continue this for 60 seconds. Focus on the position of your body - do not bend down and do not allow your butt to rise up.

Exercise 2 – Basic Workout: Side Plank

To begin, you need to lie on your side. Support your body with your right arm bent at the elbow so that your body forms a diagonal line.

Place your free hand on your thigh. Tighten your abdominal muscles and hold them in this position for 60 seconds.

If you cannot maintain tension, then refer to the interval technique from the first exercise.

Exercise 3 – Basic Workout: Glute Bridge with Leg Raise

Lay on your back. The legs must be bent at the knees and the feet should be placed on the floor in a completely flat position. Leave your hands on the floor along your body.

Raise your hips so that your body forms a straight line from your shoulders to your knees (position A). Tighten your abdominal muscles and pull your right knee towards your chest (position B).

Hold your torso in this position for two counts, then lower your leg to the starting position. Repeat with the other leg. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions.

Exercise 4 – Basic Workout: Rotation Lunges

Hold a small dumbbell with both hands. Feet shoulder width apart. Hands forward (position A). Take a big step forward with your left foot, and, squeezing your abdominal muscles, rotate your torso to the left side as you lower your right knee to the floor until both your legs are bent at an angle of 90 degrees (position B). .

Return your torso to a straight position, push your left foot off the floor and stand in the starting position. Repeat with the second leg. This counts as one repetition.

You need to perform 2-3 sets of 15 repetitions. Keep your arms straight.

Exercise 5 – Advanced Workout: Left Arm Forward Plank

Get into a plank position. The body is extended in a straight line (position A). Tighten your abdominal muscles and gently shift your body weight to your right hand.

Extend your left arm straight out in front of you (position B) and hold it in this position for three to ten seconds. Slowly return your hand to its place.

Repeat the same with your right hand. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions with a minute's rest between sets.

Exercise 6 – Advanced Workout: Side Plank with Rotation

In a plank position on your right side (position A), tighten your abdominal muscles and extend your left arm up toward the ceiling (position B).

Slowly lower your arm down and rotate your torso towards the floor until it is almost parallel to the floor (position C). Return to side plank position. This is one repetition.

Perform 2-3 sets of 5-10 repetitions on each side. Rest between sets – 1 minute.

Exercise 7 - Advanced Workout: Hip and Leg Raises

Lying on your back, bend your right leg and lift and extend your left. Leave your hands on the floor (position A).

Lift and lift your hips off the floor so that your left leg and torso form a single line (position B).

Hold for two counts, return to the starting position. This is one repetition. Perform 10-15 repetitions with each leg. If you want to make the exercise more difficult, cross your arms over your chest.

Exercise 8 – Weighted Reverse Lunges

Take a small dumbbell in your left hand and hold it at the level of your left shoulder (position A). Step your left foot back and lower your left knee to the floor (but not all the way) until both legs are at right angles.

At the same time, lift the dumbbell up above your shoulder (position B). Return to the starting position.

This is one repetition. Perform another 10-15 repetitions and change positions.

Based on materials:

http://www.active.com/fitness/articles/8-killer-ab-exercises

Want to show off a trendy swimsuit on your stunning figure? Before the start of the holiday season, which you will undoubtedly spend on the seaside, there is exactly as much time left as you need to get your figure in order. Adopt a suitable diet, exercises for a flat stomach, slender legs and begin the fitness program. Lazy people, please do not worry, because the admiring glances of men, serenades and romantic walks go to not only the most beautiful, but also the most purposeful girls.

With proper training, you can get rid of belly fat in 4 to 12 weeks. The effectiveness of training will increase significantly if you combine it with appropriate diets. In pursuit of a beautiful figure, you need not only to choose which exercises to remove belly fat, but also to remember about your health, so in case of diseases of the spine or cardiovascular system, before starting training, you need to consult a specialist doctor. Having good physical fitness, you can perform up to 6 exercises at once with two to three approaches of up to 15 repetitions in each, but for the rest, 2-5 exercises with one approach are enough.

Before each workout, you need to warm up different muscle groups; for this you can do jumping, bending, and turning. After training, stretching is mandatory.

Exercises to lose belly fat in 2 weeks

Sitting on the floor, pull your legs towards your chest without touching your forward-facing toes to the floor. The arms are bent at the elbows, and the palms lie along the body. As you exhale, tilt your body back, leaning on your elbows, and straighten your legs slightly forward so that your shins remain parallel to the floor.

1. Strengthening the upper abs

Lying on your back with your knees bent, place your hands under your head. As you exhale, lift up, straining your abs and stretch your chin forward. In this case, the elbows should be spread to the sides, and the feet should be pressed to the floor. As you inhale, relax and return the body to its original position.

1. Strengthening the lower and upper abs

Raise your knees bent while lying on your back so that your shins remain parallel to the floor. Relaxed arms lie along the body, palms down. As you exhale, lower your legs bent at the knees without touching the floor with your feet. While inhaling, return the body to the starting position.

1. Strengthening the oblique abdominal muscles

Lying on your right side, lean on your forearm and bend your knees. Tightening your abs, raise your hips until a straight line is formed from the top of your head to your heels. Repeat the exercise for the left side.

1. Strengthening the obliques and upper abs

Lying on your right side, focus on your forearm. The body is positioned perpendicular to the legs. Now we bend our knees. Tightening your abs, raise your hips until a straight line is formed. The left hand needs to be raised up. Then lower it and stretch to the right side of your chest, your head also stretches after your hand. The pelvis is motionless.

Return to the starting position, lie on the other side and do the exercise for your right arm.

1. We strengthen the upper and lower abs, as well as the oblique abdominal muscles

Lying on your back, place your hands under your head, raise your legs and bend them at the knees, maintaining an angle of 90 degrees. As you exhale, straighten one leg, but do not place it on the floor. Raise your body and reach your opposite elbow toward your bent leg. Perform the exercise for each side.

1. Strengthening your upper abs and obliques

Lying on your back, place your hands under your head and raise your legs bent at the knees to 90 degrees. As you exhale, lift the body (head and shoulder blades), while with outstretched arms you need to reach first to the outer side of one thigh, and then the other.

1. Strengthening the oblique abdominal muscles

Lying on your right side, extend your right arm forward perpendicular to your entire body, palm down. Place your free hand, that is, your left, on the floor. As you exhale, lift your body (shoulders and legs), trying to connect your shoulders and straight legs. Repeat for the left side.

1. Strengthening the abdominal muscles (obliques, upper and lower)

Lying on your side, rest on your lower arm (the arm lies palm down, perpendicular to the body), and place the upper arm under your head. As you exhale, lift your body and at the same time pull your legs towards your chest. Do this as many times as possible and repeat for the second side.

1. Strengthening the oblique muscles and upper abs

Lying on your back, place your hands under your head, bend your legs at the knees and turn onto your right side. As you exhale, tighten your abs and lift your body (head and shoulder blades), while pulling your chin forward. As you inhale, lower your body to the starting position.

1. Strengthening the lower abs

Lying on your back, place your hands under your head and bend your knees, lightly touching your toes to the floor. As you exhale, tighten your abs and straighten your legs only at the knees, maintaining an angle of 45 degrees.

1. Strengthening the oblique abdominal muscles

Lying on your back, rest your feet on the floor with your knees bent, clasp your hands and extend them forward. As you exhale, lift your body and stretch your hands to the outside of your thighs. Relax your abs, but do not touch the floor with your body, then tighten your abs again and stretch. Perform a “spring” by stretching your palms between your knees. Perform a “spring” by pulling your arms to the left.

1. Strengthening the upper and lower abs

Lying on your stomach, lean on your bent arms. The position of the hands is above the shoulder joints, the toes rest on the floor, the legs are straight. As you exhale, lift your body off the floor, resting on your elbows and toes.

Wearing short T-shirts with an open belly, if it is nice and flat, is a special pleasure. Not many can afford this, because excess fat and flaccid folds do not at all decorate a girl’s waist. It should not be!

Today we offer a set of three simple exercises that will help you create a beautiful flat tummy by summer.

First you need to determine your level of preparation.

Lie down and bend your legs, placing your feet on the floor near your hips. As you exhale, lift your upper body and touch your knees with your palms; as you inhale, lean back to touch the floor with your shoulder blades. Count how many times you do the exercise in 30 seconds.

Level 1- From 1 to 10 repetitions - beginner.
Level 2- 11-20 - average.
Level 3- 21-30 - confident.
Level 4- More than 31 - excellent.

Now you can move on to the exercises themselves.

1. Rise to the chair

These lifts strengthen the rectus major muscle. Using a chair allows you to keep your legs bent at a right angle, which will protect your lower back from injury.
Lie on your back, put your shins on a chair, hands on your temples or stretch along your body. Raise your body, trying to transfer maximum load to your abdominal muscles.
Level 1- 3 sets of 10 repetitions. Rest between sets - 1 minute.
Level 2- 4 x 16, rest - 45 seconds.
Level 3- 5 x 26, rest - 35 seconds.
Level 4- 6 x 34, rest - 30 seconds.

2. Touch your heel

This exercise has a double task: to more clearly draw the muscle relief of the abdomen and reduce waist size.
Lie on your back, bend your knees, pull your feet as close to your buttocks as possible and place them on the floor. Raising yourself slightly, alternately touch the heel with the corresponding hand, bending to the right and left to do this.
Level 1- 3 sets of 8 repetitions. Rest between sets - 1 minute.
Level 2- 4 x 13, rest - 45 seconds.
Level 3- 5 x 20, rest - 35 seconds.
Level 4- 6 x 30, rest - 30 seconds.

3. Pull in your stomach

This movement will force the muscle responsible for a flat stomach to work.
Standing on all fours, inhale deeply through your nose and as you exhale, draw in your stomach as much as possible. Hold this position for the specified time while breathing freely.
Level 1- 3 sets: 4 repetitions of 4 seconds.
Level 2- 4 sets: 5 repetitions of 5 seconds.
Level 3- 5 sets: 6 repetitions of 6 seconds.
Level 4- 6 approaches: 7 repetitions of 7 seconds.
Rest between sets for all levels - 1 minute.

Rules for good abs

Don't exercise after eating.

Wear clothes that do not restrict movement.

Be persistent. A flat stomach requires effort, and the result will appear in three weeks, provided that you devote ten minutes to exercise every day. And don’t stop - the abdominal muscles quickly “relax”.

Breathe correctly: exhale through your mouth during effort, inhale through your nose at the moment of relaxation.

While pumping your abs, place your palms on your temples or cross your arms in front of your chest. By intertwining your fingers at the back of your head, you risk creating severe tension on your neck muscles during exercise.

When lifting the body, do not fix your legs, this will put more strain on your abdominal muscles.

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. Incorrect 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 the entire surface of your 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 you 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.

1. Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.

1. Almond: Rich in vitamin E and high in fiber, which promotes a feeling of fullness and reduces hunger.

1. Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.

1. Avocado: High in fiber and monounsaturated fatty acids, which help break down fatty acids into energy and water.

1. Cucumber: Has high water content and very low calories.

1. Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.

1. 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's important to include them in your schedule so you can 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.