What exercises should be done to lose weight on the stomach?

Unfortunately, extra pounds often accumulate in the stomach, not in some inconspicuous places. It is even said on this occasion - "The stomach is on the same side as the eyes to see how much you eat. "To combat excess body fat in the waist, many people do so-called exercises to lose weight on the abdomen. However, the burden on the press does not give a positive result, and fitness is beginning to seem useless to solve this problem.

In fact, this is not the case. It's just that many people make mistakes - both in the choice of exercises and in the development of the training program itself.

The girl is doing exercises to lose weight

What exercises should be done to lose weight on the stomach?

To begin with, there is no exercise to lose weight in certain parts of the body. When we lose weight, fat is removed from the whole body at the same time. Only with the help of liposuction it is possible to remove it in a "fragmentary" way. It is physiologically impossible to force the body to burn fat in a certain place. Therefore, in general, it is necessary to emphasize calorie loss. Muscles, twists and bends do not reduce abdominal fat, for the simple reason that very little energy is required to perform them, and several muscles are involved.

Imagine - you have a lot of muscles in your body and while the rest of your body is motionless, you just try to lose weight by putting an abscess load. Thus, the result is that separate press exercises will no longer remove body fat, but will strengthen muscles.

Regular cardio exercises are suitable for removing belly fat - walking, running, swimming, cycling, aerobics and dancing. These activities help the body burn fat directly. Long walks are useful.

If you are overweight, then you need to rely on complex weight loss and do a lot of calorie-burning exercises - for example, squatting with arms raised, alternately lungs, etc. Remember, the more muscle you work and the longer the training range, the better.

Another useful exercise group is balance exercises, such as swinging your leg to the side when you need to hold your other leg without additional support. In the absence of contraindications, jump rope, swim in the pool.

Exercises to strengthen the abdomen and lose weight

There is a group of exercises that are good for the whole body and perfectly strengthen the abdominal muscles:

  1. "Bicycle. "Lie on your back, put your hands behind your head and raise your body slightly, lift your legs bent at the knees so that your legs are parallel to the ground, press your back firmly to the ground and do not tear it during the operation. all training. With exhalation, extend your right leg forward, at the same time turn your body to the left, try to reach the left knee with your right elbow, return to the starting position. Repeat the exercise on the other hand. Keep going until you get tired, try to move at a good speed.
  2. Stand up straight, place your feet shoulder-width apart, raise your arms, and join your toes. Squeeze your abdominal muscles and pull on your stomach. Bend to the right, stretch the side muscles, stretch your arms up and to the side. Then bend to the right without pausing. Exercise slowly, try to bend down as much as possible.
  3. "Scissors. "Lying on your back, extend your arms across your body and "press" your lower back to the ground. Lift your legs straight up. Without bending your knees, start spreading across your ankles and bringing your feet up. If possible, keep your feet close to the ground while moving, but do not tear your back.
  4. "Ship". This exercise is designed for the back. What does weight loss have to do with this? - If you ask. The answer is that the muscles of the back and abdomen are antagonistic, that is, they work in different directions - the back opens the body, and the stomach bends. Together they form the waist and must be strengthened together. Therefore, lie on your stomach, stretch your arms up and squeeze your back, gently lift your legs and body, hold this position for a second and lower yourself. Repeat 10-15 times.

Some important nuances

All of the above does not mean that exercises aimed at strengthening the abs and oblique abdominal muscles are useless. Strong muscles help support internal organs. To understand what I'm talking about, look at the people around you - some have bellies stuck forward, but no more fat on them. This is especially true for thin women who do not exercise. Due to the weakness of the abdominal press, the internal organs begin to "swell", forming a kind of abdomen. And developed muscles support all organs in the right position, preventing them from moving.

Training for the press not only solves the aesthetic problem, but also improves health, as it helps the proper functioning of the intestines, stomach, liver and other organs. Try to focus on the abdominal muscles at least 3-4 times a week, or you can exercise for 7-10 minutes a day to strengthen the abdominal muscles, then a slim figure and excellent health will always be there.