Exercises for weight loss
The most effective for getting rid of extra pounds are considered high-speed aerobic exercises. We have selected effective exercises and disciplines with which you are guaranteed to start burning subcutaneous fat.
How long do you need to exercise to remove fat from the belly?
If you are doing exclusively cardio loads, for example, jogging or aerobics, then you are advised to do 4-5 workouts per week. The intensity of the movements should be medium, and the duration should be at least 40 minutes. The fact is that the body has energy reserves in the form of glycogen. This substance is enough for about 30-35 minutes of intense training, and then the mechanisms of fat burning are triggered. Therefore, it is advisable to carry out cardio exercises for 1 hour.
If you want to combine exercises in the fitness room and aerobic activity, then the following scheme is recommended for you: 3-4 weight training per week, plus 2-3 cardio sessions of 50 minutes on rest days. When using this technique, it is necessary to monitor your well-being.
Beginners may show signs of overtraining: loss of strength, decreased motivation, stopping weight loss. Therefore, complex training is not suitable for everyone.
We pump the press correctly
So, we found out the reasons for the appearance of subcutaneous fat in the waist area, considered the principles of nutrition for weight loss and sorted out aerobic exercise. It’s time to master the exercises that allow you to form the desired “cubes” on your stomach.
First, we will give recommendations from experienced athletes that will help increase the effectiveness of training for the abdominal muscles:
- Breathe correctly. It is important to empty the lungs when lifting legs or twisting. This allows the abdominal muscles to contract more tightly. Exhale with effort, inhale with relaxation.
- Don’t overload your abs. The abdominal muscles need high-quality recovery. Therefore, be sure to take a break of 1-2 days between training days.
- Exercise vigorously. Many people do not like to endure the pain of exercise. But it is precisely the “burning sensation” that is considered a sign of a quality load that promotes progress.
- Train in a complex manner. Fat does not burn in one place, so there is no point in pumping only the abs to remove the belly. Use different elements that involve the whole body.
- Provide fresh air. Ventilate the room and leave the window ajar before each workout. Oxygen is involved in fat burning and improves overall well-being.
- If possible, consult a fitness trainer. An experienced mentor will show you how to properly pump the abs and make an effective workout plan.
Recovery has a great influence on the results of the training. Therefore, we recommend getting a good night’s sleep. It is during a night’s sleep that the body produces the hormone somatotropin, which is responsible for muscle growth and fat loss.
Types of abdominal exercises
All elements for the abdominal muscles can be roughly divided into three types: for the upper part of the press, for the lower, for the oblique muscles. The advantage of most of these exercises is the possibility of using them in independent home exercises.
Exercises for the upper press
- Classic crunches (3×20). Take the starting position: lie on your back, bend your legs, press your feet firmly to the floor (you can fix it under some kind of support). Cross your palms into a lock at the back of your head. Exhale and twist your upper torso. At the extreme point, squeeze the rectus abdominis muscle strongly, then lower the shoulder blades while inhaling. In this exercise, it is important to perform twisting, and not lifting the body. Therefore, work only with the shoulder girdle, keep the lower back pressed to the floor.
- Seated crunches (3×20). Use a skier’s rubber band or expander for exercise. Attach the working part of the shock absorber to the height of your height. Turn your back to the support, grab the ends of the elastic and kneel down. Press your buttocks to your heels, keeping your hands close to your neck. In this position, you should feel a strong tension on the expander. Exhale and gently twist the shoulder girdle downward. Hold for a second and slowly straighten your back while inhaling. When doing it, try not to strain the cervical spine.
- Twisting up (3×20). Take the starting position: lie on your back, raise your legs perpendicular to the floor. Extend your arms over your chest. Exhale, lift off the shoulder girdle and curl upward, trying to reach your socks. At the top point, pause for 1-2 seconds, and then, with an inhalation, gently lower the shoulder blades to the floor. When doing it, make sure that only the upper back rises. Beginners are allowed to do such crunches with their feet pressed against the wall. Experienced athletes are advised to hold a dumbbell between the palms of their hands during execution to increase the tension in the target muscles.
Exercises for the lower press
- Rotation of the legs (3×20). Take the starting position: lie down with your back on the floor, stretch your arms at your sides. Bring the lower limbs together, straighten them and lift them 25-30 cm from the floor. Perform smooth rotations, “drawing” circles with a diameter of 30–40 cm through the air with your toes. Do not hold your breath. For each set, do 20 reps to the right and left. To increase the load, use soft sand weights on the ankles.
- Lying leg raises with elastic band (3×20). A skier’s expander (tubular elastic with cuffs at the ends) is best suited for the exercise. Fix the working part of the shock absorber to any stable object at a height of 15–20 cm from the floor. Secure the ankle cuffs. Move away from the support to create tension on the elastic and lie on the floor. Bring your legs together and straighten them completely. As you exhale, gently lift the lower limbs to an angle of 90 °. Then, inhale, lower, but do not put your heels on the floor. For balance, spread your arms to the sides. Instead of an expander, it is allowed to use soft weights worn on the shins.
- Raises of the legs on the horizontal bar (3×15-20). We recommend for beginners to master the exercise with a simple technique. To do this, hang on the bar and bring your legs together. As you exhale, gently pull your hips up to parallel with the floor. At the same time, bend your knee joints at a 90 ° angle. At the top point, freeze for a second, then lower your limbs with an inhalation. When performing, avoid tossing and swinging the body. To increase the load, use sand ankle weights or complicate the technique. For example, try raising your straight legs to touch the bar.
Exercises for the oblique abdominal muscles
- Slopes with weights (3×20). We recommend using a simple rubber band or Martens bandage. Take the starting position: stand up straight, take the end of the expander in your right hand, press the other edge with your feet to the floor. Standing in this position, you should feel the shock absorber pulling the limb down. Exhaling slowly, tilt your body to the left. At the lowest point, contract the oblique muscles as much as possible. Hold the tension for a couple of seconds. Then, inhale, gently rise. Do the required number of bends and repeat on the other side.
- Lateral crunches (3×20). Take the starting position: lower your back to the floor, bend your knees, fix your feet under some kind of support. Press your palms against the back of your head. Exhale and twist the shoulder girdle to the side, trying to reach with your elbow to the opposite knee. Freeze for a second, then inhale back down. Repeat on the other side. Do not lift your back completely, keep your lower back pressed. Otherwise, the twists will turn into body lifts.
- Lateral crunches on the horizontal bar (3×15–20). Hang on the bar, straighten your body in one line. Exhaling, lift your slightly bent legs in front of you and at the same time twist to the side, pulling the pelvis up. Contract your obliques. After that, while inhaling, slowly straighten your body. Make the same twist to the other side. Perform movements under control. Avoid jerky tosses and abrupt lowering of your legs. Use sand shin pads to increase the load.
- Plank (3 sets of 1 minute) for a comprehensive study of the press. If you are a beginner, start mastering the bar with 15 seconds in each set. Gradually increase the duration of the stance. Take an emphasis lying on straight arms. Tighten your abdominal muscles, glutes, and thighs. Stand in this position for the required time interval. Breathe evenly. Avoid sagging in the lumbar region. After learning how to hold the classic plank, we recommend mastering more complex techniques: lateral, reverse, lifting the limbs, etc.
- Vacuum (3 sets of 12-15 repetitions) to work out the superficial abdominal muscles, and also strengthening the transverse abdominis muscle, which is responsible for supporting the internal organs and reducing the waist. The exercise can be performed from different positions. Let’s take a look at the standing vacuum technique. Stand up straight. Slowly draw air into your lungs through your nose. Then exhale powerfully through your mouth and at the same time pull in the abdominal wall. Fix the position for 10 seconds and hold your breath. Then, gently inhale and relax your abdominal muscles.