What exercises to burn belly fat give results?

Fat in the area of ​​the sides and abdomen is very often not liked by girls, making it difficult to enjoy the reflection in the mirror. The editors of WANT.ua looked into what exercises to burn fat solve this problem.

Top 5 effective exercises for the abs. Video

You can often hear that belly fat is normal for a woman. However, let's be honest, few people like it, especially when fat accumulates in the lower abdomen and spoils the whole appearance. To get rid of deposits in the sides and tummy, you need to give up sweets and starchy foods, and also regularly perform simple exercises.

FAT BURNING EXERCISES: TRAINING PRINCIPLES

A workout for burning fat consists of two parts: cardio and strength training.

The first part of the training should take place at the stadium. Although, if you have a small cardio machine at home, that’s great. Cardio training trains the heart muscle, adds endurance and removes fat deposits. Cardio is the best way to burn off excess calories and prevent fat from being stored in unnecessary places. The optimal time for cardio training before strength exercises is 10-15 minutes.

If you don’t have a cardio machine and it’s raining outside, jump rope for 10 minutes.

Total training time is 45 minutes. It’s not worth doing more, since it’s not the quantity, but the quality of the exercises performed that is important. Perform them slowly and confidently, working every inch of your body.

It is enough to train 4 times a week, alternating training and rest.

The best way to finish your workout is with five minutes of cardio.

During the strength portion of your workout, keep your abdominal muscles tight. This is very important for the success of the training.

FAT BURNING EXERCISES: WORKOUT

Jump Squat

The first exercise in the strength part of the workout will be jump squats. Spread your feet shoulder-width apart, tighten your buttocks and pull in your stomach. Do a squat. Be sure to ensure that your knees do not go beyond the level of your toes. At the exit, jump up and return to the starting position.

Perform 3 sets of 15 times. The exercise is done at a slow pace.

Make sure your stomach is pulled in during the jump.

Moving the leg to the side

Stand straight, legs apart, knees slightly bent. The stomach is pulled in tightly. As you exhale, lift your right leg to the side and hold the position for two minutes. The stomach cannot be relaxed.

This is a fairly difficult exercise, so start holding the position for at least 30 seconds, constantly increasing the time.

Crunches

Lie on the floor, hands behind your head, pull your stomach in well. Make sure your lower back is pressed to the floor. Remember, if there is a deflection in the lumbar region, then the entire load from the exercise will go from the abs to the back area. Then there may be injury.

Raise your legs with your knees bent, and also slightly raise your shoulder girdle (your shoulder blades should remain in place). Then straighten your right leg and touch your right elbow to your bent leg. Then change the position to the opposite.

Do 2 sets of 10 complete exercises.

Pendulum

Lie on the floor, pull your stomach in well. Raise your legs with your knees bent. Place your hands on your right leg and extend your left leg. Then reverse the position.

It is very important to keep your abs tense during the exercise.

Plank

Finish your fat-burning workout with a classic plank. Lie face down on the floor. As you exhale, bend your elbows and take the “lying down” position. Make sure that your elbows are strictly under your forearms. Next, lift your entire body, distributing the load evenly across your arms and toes.

Don't forget to tighten your buttocks and abs. Hold the plank for 60 seconds.