It's no secret that before choosing a specific fat-burning workout program at home, you need to completely change your lifestyle and switch to proper nutrition. The entire process of losing weight depends on a balanced menu and regular physical activity.

Fasting and strict diets bring quick results, but not permanent ones, and most importantly, they cause serious harm to the body, often driving the person losing weight into depression, provoking breakdowns. Therefore, the universal recipe for healthy and effective weight loss is very simple: create a balanced diet that contains all the vitamins and minerals necessary for recovery after an intense workout. You need to exercise at least three times a week.

Lose weight at home - fat burning workout

Fat burning workout at home- this is a whole set of exercises that combine two types of physical activity: cardiac and whole body. To lose weight quickly enough and maintain the effect for a long time, you will have to do cardio and strength exercises for all muscle groups in one complex.

It is this scheme that works to burn fat in the most effective way. The principle of its operation is simple: the more muscles are involved in the work, the more strength will be needed to restore them. If your nutrition and daily caloric intake are in order, then energy will be replenished from fat reserves. In addition, with regular exercise, the metabolic processes, which also promotes rapid weight loss.

The fat-burning complex for women includes a variety of types of exercises to perform at home. Particularly effective in losing weight and building beautiful body Sports equipment will help: dumbbells, fitball, jump rope.

You can build a fat-burning workout on a circuit basis, using the Tabata system, or draw up a weekly plan using the split system: one day we train the upper body, another - the legs, the third - the abs. The entire fat-burning set of tasks must be completed without rest.. This significantly increases the efficiency of burning fat deposits.

Basic principles of fat burning exercises:

• The complex should include fat-burning exercises for each muscle group. It is best to do several approaches to train your abs and legs;
• Be sure to start your workout with a warm-up and end with stretching;
• First of all, you need to perform the most difficult tasks, most often this is working with dumbbells and squats;
• Next, you can do abdominal exercises;
• The best way to finish a fat-burning workout is with 15-30 minutes of cardio.

Fat-burning workouts at home for women can alternate by day of the week. Cardio, like running or cycling, is best done in the morning on an empty stomach. Fat burning depends on food intake: it is better to eat 2 hours before training, and 2 hours after.

In order to enhance the fat-burning effect of any chosen system at home, you need to follow certain rules:

• Carry out the program 1.5-2 hours after eating and do not eat for another 1.5-2 hours after it;
• The training time should not be less than 50 minutes;
• For high-quality results, it is best to perform a fat-burning training system in the fresh air;
• Monitor the average heart rate while performing an effective complex (220 minus age);
• Effective results can be obtained by performing at least three workouts per week;
• For a fat-burning effect, you need to constantly dilute strength exercises with cardio.

Program for girls

The fat burning training program for girls at home is great for modern woman who works, takes care of her family, and at the same time devotes time and energy to her own health and appearance. It is worth recognizing that for these purposes it is not always possible to regularly visit the gym, so home workouts are a priority for many.

Fat burning workout for girls at home- this is the most suitable option for women who are ready to devote 30 minutes a day to working on their own body. At this time, you will have to fit in a mandatory warm-up, strength and cardio exercises, a cool-down or stretching - the latter can not be included in the 30-minute fat-burning complex, but can be done additionally for 15 minutes. For short time The main workout will have to pay attention to all muscle groups, so you can combine two types of exercises in one - this is called supersets.

Supersets of exercises for the whole body during a fat-burning workout:

• running on site(15 minutes) or jumping at an accelerated pace (10 minutes), X-jumps(20 times);
• turning and bending the body to the sides(about 20 repetitions in each direction);
• push-ups on knees(for beginners) from the floor or leaning on any surface (bed, chair) - a couple of sets of 15 repetitions;
• deep squats on legs wide apart (3 sets of 15 repetitions);
• lunges(a couple of approaches 10 times on each leg);
• press crunches(straight, lateral, combined with a “bicycle”), 20 times, 2 approaches;
• stretching for all muscle groups.

Before and after supersets, you can perform cardio (running or jumping) for 10 minutes to enhance the fat-burning effect.

The entire program for losing weight at home for women takes half an hour, this saves not only time, but also money.

Leg exercises

Fat burning workout at home for women can consist of a set of tasks to work out the leg muscles. To give your legs a slim and toned look, you don’t have to exercise gym, you can perform fat-burning exercises at home and achieve the desired result.

Leg training program at home:

• deep squat(you need to squat low and smoothly to feel the muscle tension), three sets of 20 repetitions;
• plie squats(leaning on a chair, you need to sit down smoothly and stay in this position until you feel maximum muscle tension), three sets of 10 repetitions;
• sumo squats(deep squats with legs wide apart), three sets of 20 times;
• lunges on each leg(15 times each);
• double lunges(after lunging forward, do a reverse lunge back), 10 times, two approaches;
• doggy exercise(on all fours you need to move your legs back and to the side alternately), 15 repetitions on each leg.

By performing fat-burning exercises for the legs, the muscles of the thighs, calves, buttocks, and abs are strengthened.

Effective abdominal exercises

How to lose belly fat with fat burning exercises? To remove a small amount extra pounds If you have problems with this part of the body, you can limit your diet and do cardio at home. However, to achieve relief on your stomach, you need to add strength exercises to your cardio.

Fat burning belly workout is aimed at activating muscle work and reducing fat, but this is not enough. Beautiful relief is achieved only with proper nutrition with a predominance of protein in the diet, which is a building material for muscles.

Exercises for a flat stomach should target the transverse abdominis muscle, for this you need to perform intense crunches in several approaches.

What exercises for a flat stomach can be done at home?

• bar in all variations: on outstretched arms; on the elbows; lateral with emphasis on one hand; with classic with side swings; "climber"
• twisting in all variations: straight; lateral; on fitball; reverse crunches - lifting legs bent at the knees; crunches with legs raised on a chair; bicycle crunches;
• climbs legs from a lying position: straight and lateral.

Cardio workout

Fat-burning cardio workout for home is a single set of strength exercises and cardio that increases the speed of achieving the desired result. Their main goal is to burn extra pounds and give overall body tone. To have the desired effect, intense fat-burning training at home must be accompanied by proper nutrition.

The intensity of exercise depends on the structure of the body. The emphasis should be on problem parts of the body. An important element is speed and technique; you need to perform the exercises correctly and quickly.

Fat burning cardio workout at home:

• explosive push-ups. With this type of push-ups, you need to smoothly lower yourself down and sharply push off from the floor, lifting your palms off, then gently lower yourself, you need to perform them 15 times, gradually increasing the difficulty by adding clapping;
• burpee exercise. From a standing position, bend over, place your hands on the floor at your feet, rest on your palms. Jump your lower body back into a push-up position. Perform push-ups. Pull your legs under yourself again, resting on your bent legs and straight arms, and stand in the starting position while standing. You need to repeat the burpee 20 times;
• "climbing" exercise. While standing in a plank, pull your left leg towards your left hand and return to the starting position, do the same on the other part of the body. You need to repeat the exercise 30 times on each leg;
• jumping out- from a squatting position, you need to jump up, holding your hands behind your head, 15 times;
• sumo squats- squat on legs wide apart with weights in your hands, holding it between your legs. Do 15 reps.

This is an example of the first round of an intense workout at home. It can be repeated several times, depending on the level of training.

According to the Tabata system

Today it is very common Japanese system exercises at home using the Tabata system. These quick exercises are just as effective as longer workouts at the gym. In addition, the Tabata complex can be performed in just 4 minutes at home, and the result will be impressive.

Fat burning training using the Tabata system - what is the effectiveness of the system at home? First of all, the specificity lies in intense movements performed for a while and alternating with short rest. Tabata training ideally combines cardio and strength exercises, which directly affects the acceleration of fat burning.

The workout takes four minutes. One minute includes two cycles of activity of 20 seconds, and two cycles of rest of 10 seconds, which alternate with each other. Each minute can be a different exercise, or it can always repeat the same movement. A four-minute fat-burning workout can be done in several approaches, using as many exercises as possible. You can perform the Tabata exercise program at home every day. All exercises must be performed technically correctly and diligently in order to quickly lose excess weight.

This fat-burning workout is popular among modern men and women, since in a minimum amount of time you can get rid of a large number of calories accumulated during the day and increase endurance.

The set of exercises according to the Tabata system at home includes:

• intense jumping;
• deep squat;
• running with overwhelm;
• twisting;
• running in place.

Before exercise, it is better to warm up and stretch. Since the program requires maximum intensity of movement and speed, it is important to prepare the body in advance so as not to harm yourself.

Important! Fat burning workouts using the Tabata system cannot be carried out:

• people with heart disease;
• with ailments of the musculoskeletal system;
• those suffering from chronic diseases during exacerbation;
• unprepared physically.

A set of exercises for men

A fat-burning training program for men includes additional equipment, such as dumbbells or a jump rope. The system for men is designed not only to remove extra pounds, but also to strengthen muscle mass.

The program includes strength exercises that are performed alternately with cardio. This complex at home is called a combined program. The purpose of strength training is to train muscles, while cardio helps you burn excess fat. Such a system can be called power aerobics at home.

Fat burning workout complex for men at home:

• Dumbbell bench press(from the chest up), 20 times, 3 approaches;
• standing dumbbell curls, 3 sets of 20 times;
• intense jumping rope, within 15 minutes;
• push-ups with a gradual increase in load(adding clapping and one-arm push-ups), 3 sets of 20 reps;
• deep squats with dumbbells(dumbbells need to be placed behind your back and held straight), 20 times, 3 approaches;
• final run within 30 minutes.

You can alternate fat-burning exercises and swap them, it is important to perform them correctly and intensively in order to bring your body closer to the ideal.

Circuit training

The effectiveness of circuit fat-burning training lies in the fact that during its implementation you can burn many more calories than during regular exercise in the gym. The main advantage of such a program is that you can modify fat-burning exercises and perform both cardio and strength training at the same time.

A circular set of tasks at home can be performed to get rid of subcutaneous fat and give relief to the body. For each goal, you can create your own training plan with a predominance of certain exercises. At home, training can last 30 minutes. One round of exercises can include movements for all muscle groups. The number of repetitions is 15-25, depending on the level of training.

Important: To perform a circular fat-burning workout, you need average physical fitness and no heart problems. Before starting, it is better to consult with a specialist to choose the right system at home.

What exercises to include in circuit training at home:

1. warming exercises for joints and muscles;
2. squats;
3. lunges;
4. twisting;
5. burpee jumps;
6. push-ups;
7. plank

Circular fat-burning training at home can be done without additional sports equipment; just working with your own weight is enough. However, having dumbbells and a jump rope will significantly increase the effectiveness of your workouts.

Do you need fat burning cream for training?

For effective fight If you are overweight, it is enough to follow the rules of a balanced diet and choose a suitable set of fat-burning workouts. Some people who are losing weight resort to spa centers to perform fat-burning cosmetic procedures, regularly visit saunas and steam baths, and do body wraps in order to get rid of excess water in the body, expelling it through sweat. Fat burning creams are suitable for effective wraps, but with they do not produce a clear effect on their own, except perhaps a placebo effect.

Video lesson

To make it easier for the body to get used to fat-burning workouts, beginners are recommended to follow video lessons for the first time. Firstly, this will protect inexperienced beginner athletes from possible injuries and errors. Secondly, it will replace the instructions of a professional trainer in the gym. Thirdly, it will not allow you to relax, stop, or slow down at the desired pace required for fat-burning activities.

To combat excess weight, you need to use three components that will give results - training, proper nutrition and rest...

To combat excess weight you need to use three components that will give results:

• workout,
• proper nutrition,
• rest.

I suggest doing these 3 exercises for burning fat every day for 20 days for one hour, and you will see the result.

Result: toned body and slim figure

Remember: Aerobic training should be devoted to separate time, preferably in the morning before breakfast. Immediately after waking up, glycogen reserves in the body are practically zero and there is hope that the energy required to perform exercises will immediately come from fat “depots”.

Important! The workout should last about an hour, every day.

While doing the exercises, you will burn up to 1000 calories every day (maybe less, it all depends on the intensity).

Before training, do some stretching exercises to prepare your muscles for exercise. Take 5 minute breaks between runs.

1. Jumping

Jumping is accompanied by arm swings and leg movements.

This exercise can be used as a warm-up; it increases heart rate, increases blood circulation, and blood flow to the muscles is resumed.

During this exercise, almost all the muscles of the body work: buttocks and legs, arms and back, stomach.

It is especially important to perform arm swing jumps to work the Achilles tendons, calf and gluteal muscles.

You need to work on this exercise for 20-25 minutes.

How to do exercises to burn fat - jumping jacks with both arms

Starting position: stand straight, straighten your back, arms along your body, legs brought together. We perform a jump, spread our legs to the sides, and clap our hands above our heads. We perform jumps while inhaling and exhaling, the pace should be average.

2. Burpee or Burpee

Considered a professional aerobic exercise, it will be difficult to perform at first until the body gets used to the pace and load. Most effective for weight loss and muscle training.

The load falls on all the muscles of the body in combination, using alternately: abdominal muscles, triceps and pectoral muscles, gluteal quadriceps, hamstrings.

1. Starting position: standing, arms along the body, feet shoulder-width apart.

2. Partial squat: squat down, place your hands with your palms on the floor so that your elbows touch the inside of your knee. We do not perform the squat completely so that the legs bend at the knees. We jump back with our feet and take the next pose.

3. Do a plank: your back is straight, your gaze is fixed on the floor, you stand on your toes, your heels look up.

4. Lower yourself from the plank on your palms to the plank on your elbows. Option: You can replace the elbow plank with push-ups. We jump up and return our legs to our palms, doing a squat.

5. We get into a partial squat position, do not bend our knees completely, maintaining springiness.

6. Take the starting position: feet shoulder-width apart, arms along the body.

7. We perform a jump, raise our arms and clap.

Choose the execution time yourself; on average, performance increases after 10 minutes of doing Burpees or Burpees.

Burpee is considered optimal and the best among professional complexes that save time and do not give fat a chance to be stored in the body.

Exercises for burning fat Burpees will allow you to achieve pumped up abs, legs, arms and strengthen the muscle corset on your back.

3. Fold into a bud or exercise “Folding knife”

The advanced Jackknife fat burning exercise will help you get rid of belly and flank fat by targeting your rectus abdominis muscles.

Starting position: lie on the floor, hands behind your head and legs straight and level. Important: arms and legs should not touch the floor throughout the entire set of this exercise.

We follow the inhalation and exhalation. As we exhale, we twist and move our arms, torso and legs simultaneously upward, the limbs should meet in the middle. While inhaling, we return to the starting position. When moving up, both arms and legs are strictly straight.

Abdominal Muscles - Folding Knife

You can choose several implementation methods for yourself.

First option. Perform 5-10 times of each fat burning exercise in several sets, taking breaks between sets (5 minutes), so that a one-hour workout is ultimately achieved.

Second option. We perform exercises to burn fat one after another, without going back and forth. That is, first we do Jumping, then Burpees, and after “Jackknife”, devoting time to each for 20 minutes, or 15 minutes, diluting with a rest of 5 minutes. published.

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Before you start improving your body, decide on the goal you plan to achieve. There are many sports trainings that have certain directions. Some help build muscle mass, others develop endurance and body flexibility, and others burn the maximum amount of fat. It is precisely such activities that we will talk about today.

Effective exercises for burning fat

Workouts aimed at burning fat mass should be performed regularly. The best option is to exercise every other day. Then the body will have the opportunity to rest and recover, and the metabolism accelerated during training lasts about 48 hours.

If your goal is to lose weight through exercise, buy a heart rate monitor that will monitor your condition throughout the exercise. Proven by experts interesting fact that active destruction of fat occurs under certain circumstances. For example, the number of heartbeats plays a leading role in this. After all, blood, circulating through the vessels, supplies oxygen to the cells, as a result of which the decomposition of fatty tissue occurs. How can we determine this level? There is a very simple formula for this:

220 - your age (in years) = HR (heart rate reading at which fat is burned).

Moreover, for combustion to be active, you need to ensure that the reading does not fall lower than 65% of the calculated value. But you shouldn’t exceed it too much. If the heart rate increases by more than 85% of the calculated reading, it can negatively affect your health. Such active training is only permissible in the presence of a professional trainer.

Today, functional, circular, Taibo, Tabata, and CrossFit have become the most popular for weight loss. All of them include both strength and cardio exercises. In addition, the complex must include a static load, which helps the smallest muscles to engage in work.

Only by working as a whole can you get desired result. Pay special attention to nutrition, review your diet, remove fast carbohydrates from it, i.e. sugar and baked goods, limit salt intake. This general recommendations on nutrition, you will find a lot of useful information and tips on.

And now we will give several options for exercises aimed at burning fat.

Cardio exercises to burn fat

This part of the exercise directly affects fatty tissue and helps reduce it. Here are some of the most effective exercises:

• Running with high knees. Keep your back straight and raise your legs as monolithically higher.
• Jumping over the fence. As you jump up, tuck your legs under you as much as possible. If at first it’s difficult for you to do this exercise, then alternate them. For example, two regular jumps, and the third with tucking the legs.
• Climber. Starting position lying on your stomach, raise your body with outstretched arms. From this position, imitate running, preferably intense.
• Jump squats. Standing straight, do a squat, but be sure to follow the technique. Bend your knees at an angle of 45 degrees, keep your back straight, and move your buttocks back as far as possible. Then jump as high as possible.
• Jumping rope. Simple equipment, but with regular use it brings amazing results.
• Exercise "skater". Standing straight, feet shoulder-width apart, first jumping on one leg, bring the other as far back as possible, then reverse side. Use your hands to imitate the movements of a speed skater. Perform exercises at maximum intensity.
• Jumping lunges. Make a lunge, while keeping an eye on your knees and back; after staying in this state for a while, change the position of your legs while jumping.
• It is very good to do exercises from Taibo for weight loss. Standing straight, bend your knees slightly and use your hands to imitate the movements of a boxer at maximum speed.
• Running with your heels touching your buttocks. In addition to your legs, actively work with your arms, lifting them up.
• Lunges with impact. Lunge back, then suddenly lift your leg, simulating hitting a wall. The exercise must be performed with maximum intensity.

Strength exercises to burn fat

Despite the fact that cardio training burns fat directly, strength training is still necessary for exercise aimed at losing weight. After all, they allow you not only to form beautiful muscles, but also to accelerate fat burning due to muscle mass. Remember, the more muscles a person has, the more calories he expends during training, and, therefore, the faster he loses weight. You can try the following exercises:

• From the plank position, lower your buttocks to the right and left. At the same time, try not to raise your pelvis high.
• Lying on your side, lift your body using your straight arm and toes. Lower and lift your pelvis. Don't forget to do the exercise on the other side.
• Push-ups can be performed in several variations. The most difficult one is when the hands are close to the body at chest level and the elbows look up. Raise your body and smoothly lower it back.
• Standing straight, back without arching, feet shoulder-width apart, take weights and tilt your body forward, hold in this position and rise. While lifting, try to additionally tense your gluteal muscles.
• Lying on your back, press it firmly into the mat. Raise your legs slightly straight and write different numbers.
• The starting position is the same, but raise your legs perpendicular to the floor, lower them alternately left and right.

We have given several options for strength and cardio exercises, combining which, you can notice significant changes in your image within a month. The main thing is to try to do everything correctly and adhere to the above tips.

Want to know how to burn belly fat? Usually, dubious “decorations” on the waist bother not those who have weak abs, but those who have been abusing food for too long. The belly is nothing more than previously excessively consumed energy, deposited in the form of fat. Usually it is more difficult to go away simply because the layer on it is thicker, and the results of our efforts in the field of diet and fitness are not immediately visible. A completely different matter is the lack of abs in people in good physical shape. But in both cases, the problem can be solved with the help of physical activity and diet.

Hormones and fat burning

It has been proven that even with an average level of insulin in the blood, the fat burning process stops. This means that most of us will not be able to lose a six-pack if we exercise on a full stomach. At least this applies to those who have less than 15% body fat for men, and 22% for women. Such people high level insulin can block fat burning even with a fairly clear overall calorie deficit. Therefore, they need to eat fewer carbohydrates than those who simply lose weight and get rid of excess weight.

Cortisol can block fat burning. Its high level is associated with both general and training stress. A person who exercises too hard may stop losing weight, and his abs will become flooded with a lot of “water.” If your weight changes overnight, for example immediately after a workout, or within 24 hours, it is worth checking your cortisol levels.

The reason that with a normal training regime and a restrictive diet we do not see our abs may be a high level of prolactin. It can be caused by taking medications, or too much stress.

“Cubes” are nothing more than the rectus abdominis muscle brought into a state of hypertrophy. The laws of increasing muscle mass here coincide with the general ones. You should do a lot of basic strength exercises, and you shouldn't neglect weight progression. If you only train without weights, hypertrophy may not occur.

When it comes time to “dry” your abs, a rather useless exercise would be to increase the number of crunches in training plan. There is a theory that what more people performs work with glycolytic muscle fibers, the smaller the fat layer in this area. These calculations are confirmed by the fact that football players’ legs, in general, are “drier” than their torsos and arms, while skiers have “dry” legs and arms. However, the level of stress in professional sports is not comparable to what we get in amateur fitness. That is why such calculations are not applicable to non-professional athletes.

It is obvious that we are being hindered by:

• high cortisol levels;
• too much insulin;
• increased prolactin

It turns out that the ideal training time is when all three hormones are low. Regarding prolactin and cortisol, it is worth noting that their reduction is facilitated not by a “long, even” diet with a low level of carbohydrates in the diet and a significant deficiency, but by a cyclical increase and decrease in the amount of these macronutrients. What works best for burning belly fat is something like protein-carbohydrate alternation. Strictly dosed training volumes contribute to the reduction of cortisol and prolactin. If you are training too much and constantly overestimating your training volume, you should reconsider your plan.

Ideal for fat burning would be morning aerobic workouts at a heart rate of 150-170 beats per minute, but not too long so as not to increase cortisol levels. At the same time, it is necessary to do general developmental strength training so as not to lose significantly in muscle mass.

How long should morning workouts take? There is no consensus on this issue. Professional athletes rarely do morning cardio for more than 40 minutes in 1 session, as they believe that this amount helps maintain hormone balance and achieve fat burning. For amateurs, 20 to 30 minutes at a good pace is usually enough, but if cardio is performed at a lower heart rate, the workout can be 40-50 minutes. The main thing is to maintain regularity in your exercise and stick to a diet with a small calorie deficit of about 10-20%.

Top 5 exercises for burning fat - video

Guide to Losing Belly Fat Fast Getting rid of fat - basic rules

Do you find it difficult to pull on your favorite jeans? Is belly fat keeping you from sleeping well at night? If the answer is yes, then you need to change something in your lifestyle to get the figure of your dreams. There is no doubt that belly fat is unattractive. It can have far-reaching consequences and affect your health in the future if you do not start fighting it in time.

Diet and exercise to burn fat should go hand in hand. If you thought that diet alone could help you get rid of belly fat, then you were mistaken. If you really want to lose weight, you should include an hour of exercise in your daily routine to get rid of belly fat. Here we will tell you what exercises you need to do to lose belly fat faster than you might think:

Abdominal exercises. How to make your stomach flat

Nothing burns belly fat faster than crunches, which rank number one among fat-burning exercises. So, it's time to start doing this exercise.

How to perform

1. Lie flat on the mat, knees bent, feet flat on the floor. Or you can raise your legs at a 90-degree angle (see photo).
2. Raise your hands and place them behind your head or cross them over your chest.
3. Take a deep breath and lift top part torso - exhale.
4. Inhale again as you go down, exhale as you rise up.
5. Do 10 times if you are a beginner.
6. Repeat 2-3 more sets.

Variations

Dumbbell Crossover, Shoulder Press, Side Crunch, Butterfly Crunch.

Precautions

When performing crunches, instead of sitting down completely, simply lift your back just a few inches off the floor. This will ensure that you don't hurt your back.

Also, do not pull your head forward while performing crunches. This will increase pressure on the neck and cause pain. Just hold your arms above your head and do the exercise.

Once you get used to doing crunches regularly, modify the basic exercise to make it even more effective.

How to perform

1. Lie on the floor with your hands behind your head.
2. Bend your legs in the same way as for crunches, with your feet flat on the floor.
3. Lift your upper body by doing crunches. But, in twist crunches, you only need to lift your right shoulder and rotate it to the left while holding left side pinned to the floor.
4. Now reverse it, lift your left shoulder and twist to the right, keeping your right side pressed to the floor.
5. Repeat 10 times.

How to perform

This exercise is very similar to crunches with rotation. The only difference is that you raise your legs in the same direction at the same time as your shoulders. Lateral crunches target the side muscles.

Precautions

Make sure you do everything slowly and gradually. The abdominal area is a difficult area of ​​the body, and you may get injured if you perform this exercise at an accelerated pace.

4. Reverse crunches:

It's time for reverse crunches. This is another good exercise to burn belly fat.

How to perform

This exercise is also similar to crunches with rotation. All you need to do is pull your legs towards your chest at the same time as your shoulders.

Precautions

Keep your back straight while performing this exercise, as arching your back can cause pain and in some cases even lead to injury.

5. Crunches with vertical leg raises:

How to perform

1. Lie on the floor or mat with your legs raised straight up (toward the ceiling) and knees crossed.
2. Now that you are positioned correctly and comfortably, do the same as for regular crunches. That is, breathe and lift your upper body off the floor, stretch towards your pelvis.
3. Exhale slowly. Inhale as you go down, exhale as you go up.
4. Do 12-15 reps and 3 sets.

Precautions

Start with just a few repetitions of this exercise, as if you overdo it from the beginning you may feel pain.

6. Exercise “Bicycle”:

No, you don't need a bike. Thinking about how to do this exercise? We'll tell you.

How to perform

1. Lie on the floor, you can put your hands on your sides, or behind your head, as if doing crunches.
2. Raise your legs off the floor and bend your knees.
3. Pull your right knee toward your chest as your left leg straightens.
4. Bring your left knee towards your chest, your right leg now moving away.
5. Continue doing the exercise as if you were pedaling a bicycle.

7. Lunges with rotation:

This exercise is for beginners who want to quickly get rid of belly fat.

How to perform

1. Stand with your feet shoulder-width apart. Knees slightly bent.
2. Raise both arms in front of you so that they are in line with your shoulders and parallel to the floor.
3. Lunge forward as shown in the photo. Take a big step forward with your right foot and sit down as if in a chair so that your knee forms a 90-degree angle to the floor. The left leg should be behind, supported on the toes.
4. Keep your back straight. Don't lean forward.
5. Rotate your torso (just your torso, not your legs) to the right, then to the left.
6. Repeat 15 times.

8. Exercise “Swinging Plank”:

The twist plank targets the abdominal muscles, thighs, and lower back.

How to perform

1. Lower yourself to the floor, knees and elbows on the floor.
2. Keep your neck in line with your back. Look ahead.
3. Lift your knees off the floor and rest on your toes.
4. Straighten your knees, tense them, even out your breathing.
5. This is the plank position. Stay there for 30 seconds.

Now start moving back and forth. This is the Rocking Plank exercise.

1. Lie on your side on the floor
2. Lean on your right elbow and right leg. The elbow should be perpendicular to the shoulders, and the left leg should rest on the right.
3. Knees straight. Hips do not touch the floor.
4. Hold the position for 30 seconds. Later, try to stay for 1-2 minutes.
5. Repeat the same for the left side.

While you are in this position, you can also lift one leg up and down. This way you will make the exercise more effective - you will work not only your abs, but also your hips.

Variations

Kneeling plank, straight plank, inverted plank.

Precautions

The plank is an exercise that requires effort and you may find yourself holding your breath while doing it. There is no need to do this, as the consequences may be nausea and dizziness.

9. Vacuum in the stomach:

Exercise "Vacuum in the stomach" is not difficult exercise, which focuses on breathing instead of increasing heart rate.

The vacuum exercise is the best exercise for a flat stomach.

How to perform

A. This exercise is similar to what we call the “cat stretch.” It is also known as the transverse abdominis vacuum on all fours. Follow the directions given below to perform this belly fat burning exercise:

1. Get on all fours, resting on your hands and knees.
2. Take a deep breath and relax your stomach.
3. As you exhale, tighten your abdominal muscles.
4. Hold this position for 15-30 seconds
5. Repeat the exercise.

b. Another type of “Vacuum” is the “Elevator” exercise. Here's how to do it:

1. Sit on a chair. Imagine that your stomach is an elevator that goes up.
2. Take a deep breath and think that this is the first floor.
3. exhale through your mouth and at the same time draw in your stomach, imagining that you are rising to the fifth floor.
4. Take 5 more quick exhalations, tensing your stomach each time.
5. Repeat the same 5 more times.

V. Try pelvic tilts. This is also another type of "Vacuum".

1. Stand straight, feet shoulder-width apart, knees slightly bent.
2. Inhale deeply through your nose and draw in your stomach and, at the same time, push your hips forward.
3. Do 3-6 sets.

Variations

“Seated vacuum”, “Functional vacuum in the abdomen”.

Precautions

If you have heart or lung disease, it is best to avoid these exercises.

This exercise should only be performed on an empty stomach, as if done after eating, it may cause indigestion.

10. Captain's chair:

All you need to perform this exercise is a chair.

How to perform

1. Sit on a chair, back straight, shoulders relaxed.
2. Arms at the sides of the body, palms opposite the hips, palms down.
3. Take a deep breath.
4. As you exhale, lift your legs up so that your knees are near your chest. Hold for 5 seconds. Don't lean forward or arch your back.
5. Slowly lower your legs and repeat.

Variations

Hanging knee raises, lying leg raises

11. Side bends:

This is another great exercise to get rid of belly fat.

How to perform

1. Stand straight, feet together, arms at your sides.
2. Without lifting your feet from the floor, lean to the right as far as possible until you feel a stretch in the waist area on the left. While performing the exercise, keep your right hand on your right thigh and your left hand raised up. Stay in this position for 15 seconds.
3. Return to the starting position.
4. Now lean to the left and hold for another 15 seconds.

Gradually, increase the delay time to 30 seconds.

Cardio exercises:

Cardio is one of the most effective ways to burn calories and get rid of unwanted body fat. Cardio exercise is incredibly effective at burning belly fat. By doing cardio regularly, you will provide additional benefits to your body, such as reducing stress, increasing lung capacity, sleeping better, and being overall healthier.

12. Walking:

One of the first cardio exercises to get rid of belly fat is walking. Surprised? Think it's too simple to be effective? Well, then know that walking is an excellent and effective way to get rid of unattractive belly fat. In addition, this is an excellent exercise for maintaining the shape of the whole body. If you stick proper nutrition Along with walking at a moderate pace for 30-45 minutes at least 4 or 5 days a week, you will notice a gradual decrease in your own weight.

This simple exercise improves your metabolism as well as your heart rate. Accelerated digestion will burn calories faster, thus helping to reduce the amount of fat accumulated in the belly area. Walking also reduces the risk of injury and is considered a good workout for beginners.

13. Running:

You can't let your body get used to certain constant workouts. Hence, you need to change things in them from time to time. Try running. This is an effective way to speed up your heart rate, burn calories and get rid of belly fat.

14. Jogging:

If you don't like running, try jogging instead. Research says jogging is more effective at losing unwanted fat than weightlifting. It is a form of aerobic exercise that is incredibly beneficial for combating obesity and keeping fit.

15. Cycling:

This is another effective cardio exercise that will help you lose belly fat by burning calories. Just keep your heart beating at a faster pace while cycling.

16. Swimming:

With swimming, you'll get all the benefits of cardio - from losing weight to toning your body - all at the same time! The strokes you choose should be fast paced and challenging to help you burn more calories. Start by swimming once or twice a week.

Follow these simple and effective exercises to burn belly fat. You can easily do most of these exercises at home, without the help of a professional trainer. All you need is determination and perseverance. A flat stomach is no longer an unattainable dream!

How to burn belly fat - what else can you do?

2. Drink water:

Many people are confused about whether they are thirsty, tired or hungry, and end up deciding to eat some sweet or fatty food. Always have a bottle of water with you and be sure to sip from it throughout the day. You should drink six to eight glasses of water per day, the amount depends on your weight and lifestyle. Calculate how much you need and make sure you drink enough fluids - this is an important condition for losing weight.

3. Short bursts

According to the latest research, what helps you shed stubborn fat is not long hours of training or running miles, but short bursts of high activity. For example, if you're on a treadmill, randomly increase the speed for a few seconds and then return to walking.

4. Say no to sugar

Sugar is one of the products whose consumption should be significantly reduced, if not eliminated from the daily diet. There are plenty of hidden sources of sugar, so cutting back is a smart idea. Use substitutes like honey, jaggery or licorice extract.

5. Reduce your sodium intake

Of course, food needs to be salted. But instead of sodium salt, you can try using potassium, lemon or sea salt. Also adding a few herbs and spices, at least pepper, will help compensate for its reduction.

6. Increase your vitamin C intake

Vitamin C is important for the production of carnitine, a component that helps the body convert fat into energy. Additionally, it helps block cortisol, a hormone produced by the body when stressed. Fluctuations in cortisol levels are the main cause of belly fat.

7. Include fat-burning foods in your diet

There are many natural ways to burn belly fat. Garlic, onion, ginger, cayenne pepper, cabbage, tomatoes and spices like cinnamon and mustard are some of the foods that help burn fat. Eat a few cloves of raw garlic and a knuckle-sized piece of ginger every morning. thumb, and you can promote fat processing.

Another popular method is a glass of warm water with lemon juice and honey in the morning. There are many similar ways to include fat-burning foods in your diet.

8. Add healthy fats

When getting rid of bad cholesterol, don't forget to add good cholesterol. Avocados, olives, coconut and nuts are a few sources of healthy cholesterol.

9. Don't skip breakfast

Many people think that skipping breakfast will help them lose weight. On the contrary: skipping breakfast is a big mistake. This leads to bloating and puts the body into starvation mode, which causes fat gain in the abdominal area.

Recent research shows that eating small, frequent meals is key to maintaining a healthy metabolism, a critical part of weight management. So reduce your portion sizes and develop a healthy snacking habit. To do this, you can use dried fruits, nuts, raw vegetables, or steamed fruits or vegetables.

10. Get enough sleep

Why are we talking about sleep in an article like this? Adequate sleep is very important for weight control. A person needs six to eight hours of sleep. According to recent research, too much or too little sleep can lead to weight gain.

Now that you know different exercises for burning belly and flank fat and other methods, let's find out what factors lead to its formation in the first place.

Why does belly fat form?

Some belly fat is normal and helps protect bones and internal organs. But its excess can be a cause for concern. However, don't worry. Any type of fat can be curbed with exercise and a low-carb diet. For both adults and teenagers, there are several reasons for the formation of belly fat.

A. Genetics

Scientists have discovered that the number of fat cells that are formed in the body depends entirely on your genes. If your parents or grandparents were overweight, there's a chance you will be too. Yes, it is true that genetics is responsible for fat distribution.

You may have a body structure that is shaped like an apple or a pear. Fat accumulation in different people happens in different ways, and depends on the constitution. For those who are pear-shaped, fat accumulates in the lower parts, such as the buttocks. For those who have a structure closer in shape to an apple, fat accumulates in the middle part, namely in the abdomen. You should know that there are two types of abdominal fat - visceral, which is located around the abdominal organs, and subcutaneous, which is located between the skin and the abdominal wall.

b. Weak metabolism

According to reports from the Mayo Clinic, as you age, your metabolism slows down, leading to the formation of abdominal fat. Women are more likely to accumulate belly fat than men. Another reason is weak metabolism.

You've probably noticed that some of your friends eat food with a lot of sugar, fried foods, and drink cold drinks. And with all this, they have a flat stomach, and all because they have a very fast metabolism. If your metabolism isn't that good, your belly will likely become bloated. Problems with the thyroid gland, diabetes and other diseases contribute to a slower metabolism.

V. Hormonal changes

You may have heard the term “age-related weight gain.” It means that by middle age, women's percentage of fat relative to their own weight changes. During menopause, when estrogen levels drop and androgens, or male hormones, rise, there is an increased risk of fat accumulation around the waist. Hormones essentially regulate the concentration of fat in the body, and your figure depends entirely on them!

d. Stress and hypertension

Stress increases cortisol levels in the blood, which leads to the accumulation of fat in the body.

d. Diseases

Women suffering from diabetes, breast cancer, sleep apnea, colorectal cancer, cardiovascular disease and hypertension, stroke and metabolic syndrome are also susceptible to obesity.

e. Flabby muscles

If the muscles in the abdominal area are weak and flabby, this can lead to the appearance of a belly. All you need to do to get a smaller waist is to tone it up.

and. Poor posture

Slouching is the main reason for the accumulation of fat in the body. Teach yourself to sit up straight from childhood. If you sit with a crooked back or a bent lower back, this can result in fat accumulation in the abdominal area.

h. Sedentary lifestyle

A sedentary lifestyle is one of the most common causes of belly fat. If you do not engage in any physical activity, spend most of your time sitting, watching TV, reading, etc., this is a sedentary lifestyle. Lack of regular exercise or no exercise at all can cause fat to accumulate around the belly. In other words, couch potatoes tend to get fatter.

And. Overeating

Eating too much can also lead to weight gain and obesity. And if you lead a sedentary lifestyle, the consequences can be even more serious.

A fat belly is the colloquial equivalent of the term "fat." According to medical experts, belly fat is potentially dangerous to your health. Too much of it can lead to a number of problems, including heart disease, high blood pressure, type 2 diabetes, low HDL or good cholesterol levels, and even lead to strokes or sleep apnea. We need to start burning fat before it’s too late.

How to measure body fat

Previously, deposits on the stomach were considered something healthy; they were perceived as a reservoir of fatty tissue that the body could use if it needed additional energy. Over time, however, views changed. Researchers say being overweight causes chronic cardiovascular disease. So it's important to measure your fat and figure out what you need to get rid of. Here are a few options that will help you with this.

A. Body mass index

This is the ratio of weight in kilograms to the square of height in meters. This parameter helps doctors predict whether a person will be susceptible to heart disease or stroke. Those with a BMI of 25-29.9 are classified as overweight, and an index greater than 30 is considered obese. However, this parameter is not always accurate when it comes to belly fat. Basically, you can measure your waist with a tape measure in front of a mirror and set yourself goals for how much weight you want to lose. Such regular checks in front of the mirror will motivate you to continue exercising and shed the unnecessary weight circling your body.

b. Waist to hip ratio

Keep a calculator handy. To accurately determine your waist-to-hip ratio, measure the narrowest part of your waist and the widest part of your hips. Divide one by the other - this will be your ratio. It is a more accurate parameter that allows you to estimate BMI. If the ratio is 0.8, then the person is considered predisposed to diseases of the cardiovascular system and strokes.

V. Waist circumference

As already mentioned, the easiest way to estimate the amount of belly fat is to measure your waist with a tape measure. Measure your torso at the navel level. Official recommendations recommend measuring the belly just above the hip or iliac crest, at the intersection with an imaginary line drawn vertically from the right armpit. Those with a waist circumference greater than 84 centimeters are at risk of developing chronic heart disease.

Belly fat not only makes you look terrible, it's also unhealthy. A sedentary lifestyle and poor nutrition are responsible for its appearance. However, don’t worry, you can always start doing belly fat exercises to get those desired six-packs. Here are some tips from the experts that will point you on the path to successfully shedding those extra pounds from your waist.

3 Best Exercises to Lose Belly Fat - Expert Advice

1. Kerry P. Taylor

Try this exercise routine to get the flat stomach you've always dreamed of.

1. Turkish Half Get-Up: Burn belly fat with this exercise that will do wonders for your abs, back muscles and hamstrings. This is the most comprehensive exercise.
2. Ab Wheel: This is a great tool that will help you strengthen your entire core. This is a great way to tone your abs, which automatically helps you lose weight.
3. Body twists with an expander: Stand sideways to a fixed expander, feet hip-width apart, pull the expander close to your body at chest height. Keep your arms in the center of your body and use the muscles of your entire torso to pull.

Do three sets of abdominal training, repeat each exercise 10-20 times. Movements should be made with the core muscles, making sure that the load is not distributed on the legs.

1. Whip step: Bend your knee, shifting your weight to that side. Tighten your obliques and push your hip up, lifting your free leg off the floor (to make the lift more powerful, lightly press your toes into the floor). Do 10 repetitions on each leg, then 10 more (20 in total, change legs after every tenth)
2. Swing: Start with a normal abdominal contraction (from a standing position). Tightening your abdominal muscles, lift your knee, slightly moving it outward, and pulling your foot inward. Stretch the bottom of your ribs toward your navel, making your spine resemble the letter C. At the same time, reach toward the foot of your raised leg, contracting the obliques on the opposite side. Do 10 repetitions on each leg, then 10 more (20 in total, changing legs after every tenth).
3. Crunch: Place your left leg slightly forward, bend your knees slightly and twist your body to the right. Perform crunches while straightening your knees, turning your knees and hips to the right, and your body to the left. The motion should look like you are drying your back with a towel. Do 10 repetitions on each leg, then 10 more (20 in total, change legs after every tenth)

1. Sarah

Endless crunches and a grueling diet are not the best way to lose belly fat. If you really want to show off your toned abs, you need to eat a balanced diet without missing out. healthy fats instead of pushing yourself to the point of exhaustion. You should also exercise three to five times a week.

1. Side planks are the best way to get rid of belly fat. The body is in contact with the floor at only two points, which allows for even stronger contraction of the core muscles. Lie on your side, place one straight leg on the other and rest your forearm on the floor. Raise your body from a lying position using your elbow and place your other hand on your thigh. In the extreme position, the body should be completely straight from head to heels. Hold it for 30-60 seconds.
2. Burpees are a more difficult exercise compared to the side plank, but they are also great way remove belly fat. To perform it, you first need to stand up, and then quickly bend over and take a lying position, while your stomach should be pulled in. Perform a push-up and jump back to a standing position. Perform 30 repetitions and add 10 more as you progress.
3. The bicycle exercise will not only help you lose belly fat, but will also work the muscles of your upper body. To perform it, lie on your back and raise your legs 90 degrees, then bend your knees at an angle of 90 degrees. Place your hands under your head and slowly lift your head and shoulders off the ground. Now, with a quick movement, pull your right elbow towards your left knee and extend your right leg. In order to “pedal” you need to quickly change sides. Tighten your core to keep your head and shoulders off the floor throughout the exercise. Do 20 repetitions and add 10 more as you progress.

1. Laura London

1. “Bicycle” is a great exercise for the abs, working them from all angles. This is a combination of regular crunches and side-to-side movements that engages the obliques, while the reverse movement engages the lower abs. Its complexity can be varied by increasing or decreasing the amplitude and speed of movement, as well as the intensity of the twist, adding holding a static pose and muscle tension.
2. The plank is a great exercise to lose belly fat, a true test of the strength of the entire core, developing strength and endurance. The plank works the lower abdomen, obliques, and lower back. It requires focus and persistence, as well as some upper body strength. To start, hold the plank for about 30-40 seconds and gradually increase the time. You will be surprised how strong your abs will become if you do this exercise regularly.
3. Lumbar curls are one of my favorite ab exercises because they challenge me. Lumbar curls work the upper and lower abdominal areas and also require focus on balance and constant abdominal tension. This exercise will give you a lot strong muscles press and can be used in home workouts.

1. Lee Brogan

1. High-Intensity Runs: You can do these on a treadmill indoors or outdoors. My clients run as fast as they can for 30 seconds, then rest for 30 seconds, and this is repeated 10-15 times, depending on fitness. High-intensity training is an extremely effective way to burn calories and fat.
2. Boxing: I encourage my clients to box as it is a great way to get your heart rate up and get you into a good sweat. The higher your heart rate, the more calories you burn. I usually tell clients to do one minute of air punches or combinations, but a punching bag can also be used, followed by a 30-second rest. I usually repeat this exercise several times until the client warms up. You can then hold the bar between rounds as active recreation. Fat is burned very quickly!
3. Tabata: Tabata is another type of interval training, which consists of 8 rounds of twenty-second exercises, interspersed with a ten-second rest. It sounds simple enough, but exercise to lose fat needs to be done at high intensity. You can use rowing machines, dumbbells or barbells. This is a difficult exercise and is best suited for those who are very pressed for time.

1. Laurie L. Shemek

1. High Intensity Interval Training: This type of exercise is the key to burning belly fat quickly. They are good for general weight loss and especially for getting rid of stubborn belly fat. If you're eating poorly, going through menopause, or having trouble losing weight, you should see them. Don't be scared by the name, you determine the intensity yourself. The load that is taken into account is what you perceive it to be.

There are many types of high-intensity workouts, the easiest to start with is simply warming up for 3 minutes on a treadmill or treadmill. Then speed up for 30 seconds so that by the end you feel the tension. Reduce speed to medium. Do this 7 more times for a total of 8 intervals. Start with one interval and increase the number when you feel ready. Research shows that high-intensity training is the best cardio for weight loss and optimal fitness compared to longer duration traditional cardio.

1. Bicycle: This is one of the best exercises for flat, defined abs. Lie on the floor, touch the back of your head with your fingertips. Bring your right elbow to your left knee, straighten your right leg at this time. Switch sides and continue pedaling. Perform 1-3 sets of 15-25 repetitions.
2. Crunches on a fitball. This is one of the most effective ways to get stronger and flatter abs. Research shows that this exercise is 40% more effective than traditional crunches because it targets smaller muscles that help you achieve a toned, flat stomach, including the obliques, which give you a slim waist, and surrounding muscles that traditional crunches don't work. To begin, lie down on the fitball, it should be under your lower back. Place your hands behind your head. Tighten your abs and, while maintaining your balance, lift your body off the fitball. Lower yourself back down and do 1-3 sets of 15 reps.

1. Kelly Rennie

Do a plank

Lying leg raises are a great abdominal exercise. This is the best way to remove belly fat.

Spider crunches will help you achieve the desired abs. To perform them, start with a prone position. Raise your left leg and bring it towards your left hand. Return to the starting position and repeat with your right leg.

1. Anthony Trucks

These three exercises are the best way to develop strong abs:

1. Hanging Bicycle: This is a simple bodyweight abdominal exercise that also works your arm muscles. Performed using a crossbar.
2. Incline Bench Folds: This great exercise works your shoulders, abs, and lower back. Sit on a bench with weights on your knees. Lean back, straighten your arms and lift the weight above you. Touch your back to the bench and use your abs to return to the starting position. When bending the body, the arms with the weight should be kept extended towards the ceiling.
3. Crunches on a slider: Stand in a lying position, your body should be horizontal, parallel to the floor. Legs should be straight, toes bent. Place your feet on the slider and pull your knees toward your chest. It is best to perform this exercise in a gym where all the necessary equipment is available.

It is extremely difficult to burn subcutaneous fat in any one problem area. To achieve weight loss in the abdominal area, it is necessary to use the muscles of the whole body.

Cardio training (CT) works well for this task. They create conditions for “melting” fat and accelerating metabolism.

About 90% of newcomers who have taken up aerobic exercise, notice a noticeable decrease in body fat in the abdominal area after the first two weeks, which makes cardio training effective.

The process of losing weight during cardio

During any aerobic exercise the heart muscle begins to contract twice as fast. Breathing quickens to fill the lungs with a sufficient amount of oxygen, which, along with blood, flows to the muscle tissue.

Oxygen, entering into a chemical reaction with glucose contained in the blood, leads to oxidation process - glycolysis. It provides a person with energy during sports.

In 30 minutes training, all glucose from the blood and liver leaves, and the body switches to subcutaneous fat. It was in subsequent 15-20 minutes training and a decrease in volume occurs, therefore there is no point in studying for less than half an hour.

Workout options for burning belly and flank fat

Fat from the abdomen and sides disappears faster when all other muscles are involved during training. Exists a wide variety of types of aerobic exercise:

• Running. Involves all muscle groups and develops endurance. You don't need expensive equipment for jogging, just comfortable shoes and breathable clothing depending on the weather. You can diversify your workout by standing on skates, rollerblades or skis.
• Bike ride. Perfectly works on problem areas, buttocks, thighs, calves. You need to carefully choose a quality bike: for city walks, 5-speed, 10-speed, mountain. Protection will not be superfluous: a helmet, elbow pads and knee pads.
• Workouts in the gym. Here, a treadmill, exercise bike, elliptical and rowing machine, and stepper help you lose weight. Can be used on any machine about 10 minutes. With a treadmill, everything is much simpler: by setting the “interval running” function, you can burn maximum calories. The point of such a program is to increase speed from walking to fast running. So, there is time to catch your breath and work at your maximum.

Photo 1. Working out in the gym on the Aero Fit treadmill. You can choose the speed and angle of inclination.

• Group training. Very popular among women. Classes are held to lively music and often in front of a mirror so that you can compare movements with the instructor. Aerobics, shaping, dancing, Pilates, yoga, water aerobics- not only burn extra pounds, but also charge good mood.
• Sport. The most fat-burning sports include swimming and boxing. Exercises in the pool do not overload the back muscles and are recommended even for pregnant women.

If you don’t have extra time or money, then home training is an excellent way out of the situation. Can be downloaded or purchased disks with corresponding programs and study at any convenient time. Additional equipment: jump rope, fitball, aerobics platform- will be a good helper.

Home workout program: how to lose excess weight

Before starting the workout, the heart rate at which calories will be burned is calculated. To do this you need to use the formula: 220—age = maximum heart rate (MPR).

To achieve a flat stomach and thin waist, you need to train in the range from 70 to 90% from the obtained value.

For example, if a person 30 years:

• 220—30=190 — MPP;
• 190x0.7=133; 190x0.9=171 subcutaneous fat will begin to be consumed with heart rate 133—171 beats per minute.

If you don't have a heart rate monitor at hand, you need to calculate your heart rate more often during training. Enough measure it for 6 seconds, and then the resulting number is multiplied by 10.

Warm-up

First you need stretch and warm up all muscles to avoid injuries and sprains during training:

1. Run in place. 30 sec.- raising your knees high, following 30 sec. - touching your heels to your buttocks.
2. Tilts from side to side - 20 times.
3. Jumping with simultaneous extension of arms and legs.

Basic set of abdominal exercises

1. Side crunches. Lie on your back, hands under your buttocks, legs bent at the knees. Pull your bent legs to your chest, then move them to the left, then back to the center, pull them to your chest and move them to the right. The body remains motionless. Execute 15 turns on each side.

1. Complicated twisting. Lie on your back. Hands behind your head. Move your legs bent at the knees to the side. In this position, perform 15-20 body lifts. Change sides.
2. Scissors. Lying on your back, place your hands under your buttocks. Straight legs raise at an angle of 45 degrees. Spread and bring together, alternately placing one leg under the other. Commit 30 swings with each leg.
3. Standing crunches. Stand straight, feet shoulder-width apart. Raise your arms straight. As you exhale, raise your right leg, bent at the knee towards your stomach, and lower your arms bent at the elbows. Round your back. Thus, the knee is between the arms at the chest. Return to starting position. Change leg. 30 seconds at a fast pace.
4. Tilts to the side. Stand up straight. Feet slightly wider than shoulder width. Extending your right arm up, tilt to the left side as far as the stretch allows. Commit 4 springy movements to work out the muscles. Change hand. 15 reps on each side.
5. Climber. Take a “plank” position: lying on your arms extended under your shoulders and on your toes. Alternately pull the leg bent at the knee towards the chest. 30 repetitions on the left and right leg.

Photo 2. Performing the Climber exercise: plank (lying position) and alternately pulling the legs to the chest.

Rest - 1 minute. It's time to take your pulse. Next - repeat the circle 3-4 times.

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Stretching

It is imperative to stretch after the main workout - this will help get rid of muscle pain and consolidate the result:

1. Cobra. Lie on your stomach. Raise your body to your lower back with outstretched arms - your legs and pelvis lie on the floor. Arch your back, look up. Freeze in a pose for 15 seconds.
2. Good morning. Lying on your back, bend your knees. Stretch your arms back and stretch properly.
3. Twisting. Lying on your back, bend your left leg at the knee and pull it to the right side, stretching your body to the left side. Switch sides.

Diet and drinking regime of the day

To achieve results as quickly as possible, you need to include proper nutrition and create a calorie deficit.

Our guide to the best exercises to burn fat includes information on types of workouts for weight loss. However, we note that usually fat reserves are spent evenly throughout the body, while removing fat from the abdomen is possible only with targeted training. For example, it contains exercises to strengthen the abdominal muscles, thighs and buttocks.

When choosing the most effective exercises for burning belly fat, you need to remember that their role in the weight loss process is always secondary. Any fat-burning workouts work exclusively in conjunction with proper nutrition and dieting - in fact, it is easier to control the intake of calories from food than to try to burn calories through exercise.

We would like to remind you that to burn belly fat, it is important to develop your abdominal muscles. Although abdominal exercises do not burn a significant amount of energy, they strengthen and develop the core muscles. Ultimately, it is beneficial for both speeding up your metabolism and improving overall body tone. The fight against lower belly fat is achieved solely by strengthening the abs.

How to pump up your abs correctly?

***

If you want to burn belly fat, remember that fat-burning exercises are not a mechanism for getting rid of excess calories, but a way to rebuild your metabolism and activate your metabolism. Ultimately, controlling the glycemic index of food always plays a more significant role than simply following a fat-burning diet and mechanically counting calories.

✅Do you want to LOSE WEIGHT and get rid of belly fat? These 6 simple and effective exercises will help you get rid of extra pounds and belly fat in just a few months.

Belly fat is not only unsightly, but also unhealthy. Spreading along the sides, it destroys the waist, stretches the skin, provokes the appearance of cellulite, and gathers into folds. Fat deposits are especially unpleasant at normal weight. In this case, they are the cause of irritability and complexes.

A set of exercises for weight loss

With this set of exercises you can easily cope with the problem in just a few weeks. A set of exercises is below.

Bike– By engaging your elbows and rotating your body, you can quickly strengthen your abdominal and leg muscles.

Crunches with turns– sit down, bend your knees and tense your abs. With your back straight, lean back and lift your legs off the floor. Stretch your arms forward and turn your torso left and right. Repeat for 1 minute. Try lowering your feet to the floor.

Exercise in a chair– sit in a chair, raise your legs. Exhale - pull your knees to your chest as much as possible and pull in your stomach as much as possible. Tighten your muscles

Side crunches– Reach your elbow to the knee of the opposite leg. Engage a large array of abdominal and back muscles.

"Butterfly"- this simple exercise will help you model a firm tummy and always keep it in shape.

Plank– to increase the effectiveness of this popular exercise, keep your back straight and try to increase the duration to a minute. published.

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet