How to lose belly fat: basic rules, tips, features and exercises

Removing sides with sports

Nutrition "against the belly"

Elimination of local fat deposits

How many people are concerned about this issue. Agree, it is difficult to meet a person who is completely satisfied with his body. And if everything suits you, then this is the result of a lot of work on yourself.

There are many reasons why fat is deposited. But depending on a particular zone of “damage”, you can find the true factor and eliminate not only it, but also the extra centimeters. According to most doctors, belly fat is deposited due to stress. And it’s not just about psychosomatics now. During times of stress, our adrenal glands secrete the hormone cortisol, which in turn helps to form deposits in the abdominal area. Due to endocrine system disorders, fat is also deposited in areas adjacent to the abdomen - on the sides.

Of course, you can’t justify extra centimeters on your body only by problems with the body and at the same time satisfy your appetite at the slightest desire. Therefore, it is worth highlighting several more reasons why fat accumulates on the stomach and sides:

• excessive consumption of sweets. Sugar in drinks and confectionery should be minimized or eliminated altogether;
• alcohol. Firstly, any alcoholic beverage causes appetite, and secondly, it retains fluid in the body;
• genetics. Of course, the factor of hereditary completeness cannot be excluded. But you also shouldn’t make excuses for them when trying to lose weight.

Having dealt with the causes of local deposits, you need to start taking action, namely, resort to exercise and proper nutrition.

How long does it take to remove your stomach and sides?

The amount of time it takes to lose weight remains controversial. This moment depends on the physiological characteristics of the person himself and on the initial point from which he begins his journey.

Almost everyone can thoroughly reduce their body fat within a month. Is it possible to achieve great results in a week? Nutritionists say no. Since the stomach is not only a person’s fat, but also his organs and muscles. This means that a combination of the following processes will help remove the stomach and sides:

· Release of waste products in the intestines.

· Posture straightening.

· Losing excess weight, if any.

· Getting rid of excess fluid in body tissues.

It is more difficult to remove the stomach and sides after pregnancy, or operations that have greatly affected the body. Since during this period a person undergoes serious changes in the body. So the question of how long it takes to remove the stomach and sides remains largely individual.

Beer belly is the tip of the iceberg

A man who has wondered how to get rid of a beer belly and has begun an active fight against the bad habit of drinking beer in excessive quantities will be able to prevent the development of dangerous complications, such as:

• disruption of the functioning of the digestive system;

• cardiovascular and respiratory dysfunction;
• diabetes;
• decreased libido;
• impotence at an early age;
• hypoxia of the brain and other organs;
• myocardial infarction;
• stroke;
• obesity.

This is an incomplete list of diseases that occurs against the background of excessive consumption and a large accumulation of fat deposits in the abdomen and sides. Based on this, we can conclude that a beer belly is not only a discomfort and an aesthetic problem. In fact, the presence of large fat deposits in the abdominal area, uncharacteristic for males, is a trigger for the development of unsafe diseases, which will then be very difficult to combat. Therefore, every man who has problems with excess weight due to beer urgently needs to take steps to help fight bad habits. After all, it is much easier to get rid of them than with the consequences that arise.

Causes of fat

How can you remove your belly and sides if you don’t know the root cause of fat appearing in these areas? This is impossible!

Excess weight and sagging in these areas appears for various reasons. Even an experienced specialist cannot always determine what was the impetus. Among the significant reasons are:

1. Stressful situations knock the body out of its normal routine. In addition, a depressed state or poor health prompts a person to eat everything that comes into his field of vision. Including junk food, which settles in the sides and stomach.

2. Slow metabolism can also be a cause. Usually the problem occurs in people over 35 years of age, when metabolic processes slow down. In this case, you need to use methods to effectively remove the stomach and sides, since only a competent approach will help you get rid of extra pounds in these areas for a long time.

3. Hormonal imbalance occurs most often in women. The reasons for this may be thyroid disease or pregnancy. Here it is important to accept the fact that in this case only the method below, combined with correctly selected hormonal drugs, will help to remove the stomach and sides.

Exercises for losing weight in the stomach (fat burning round)

The second (fat burning) round includes exercises focused on the abdominal muscles with a strong cardio effect. Fat burning will be activated and weight loss will accelerate. Charging also has other beneficial properties: getting rid of stress, developing performance, improving complexion, tightening muscles. The desired result will only be achieved with regular training to lose weight in the stomach and the whole body.

In the second round of our program, you can increase the speed of the exercises compared to the warm-up round. Your body is already warmed up, your cardiovascular system is ready to work, so you can increase the pace and intensity to lose weight. Of course, within moderate limits - depend on your readiness and physical condition.

Warm-up round time:

• For morning exercises: Perform each exercise according to the 30-second work/10-second rest pattern. The total round time will be ~10 minutes. You can repeat the exercises in 2 circles if time permits. Take a 1-2 minute rest between circuits.
• For a cardio workout: Perform each exercise in a 40-second work/20-second rest pattern. Or for more advanced: 45 seconds work / 15 seconds. The total round time will be ~15 minutes. You can repeat the exercises in 2 circles if time permits. Take a 1-2 minute rest between circuits.

For timer training, use the Tabata Timer mobile application or ready-made videos with timers on YouTube. Alternatively, perform the number of repetitions below.

Knee Touch Hip Raise

Stand up straight, place your feet shoulder-width apart from each other, straighten your back along the entire length of your spine. Raise your arms up above your head, clasp your hands. Start walking in place at a medium pace, turning your legs slightly to the sides and pulling your hips high. For each step, lower your hands, bring them to the knee, raise them back. Do not tilt the body. The lower abdomen works; the load on the legs, buttocks, shoulders and back is no less, which speeds up weight loss.

How much to do: 10-12 reps on each side (20-24 knee raises total).

Crunches with knee lift and swing

Place your feet farther apart, one and a half shoulder widths are enough, bend your elbows, place your hands in front of your chest, place your palm on your palm. Continue this type of twisting like this: at the same time lift your right thigh up to the level of your pelvis, twist your body to the left and touch your elbow to your knee. Return it back, then make a swing to the same side, just touch the toe with your palm, and leave the torso turn. Then do the same on the other side. An intense exercise from the sides, as the work puts stress on the oblique bundles, speeds up weight loss, and reduces volume at the waist.

How much to perform: 5-6 repetitions on each side (20-24 leg raises in total).

Lateral leg-to-stomach lift

Place your feet further apart and turn your toes out slightly. Raise both arms up above your head with your palms facing inward. Now bend your left leg slightly, transfer your body weight to it, and turn your body in the same direction. Place your right foot on your toes. At the same time, pull it towards your stomach with your thigh and lower your arms, bending your elbows. Perform a full set on one side, then switch sides. This is an excellent exercise for the abdominal muscles with cardio and fat burning effects.

How much to do: 18-20 knee pull-ups, first on one side, then 18-20 knee pull-ups on the other side.

Squats with oblique crunches

Place your legs at a distance convenient for squatting, straighten your back. Place your hands behind your head, clasp your palms. From the accepted stance, perform a downward squat using the classic technique, do not tilt your body too much. Stand up and do a twist on your left side, bringing your elbow to your knee. Squat down again, get up, twist your body to the right. The exercise focuses on the lower abs, oblique buns and legs, buttocks, and back. The thickness of fat on the sides and abdomen decreases faster.

How much to do: 8-10 reps on each side (16-20 squats total).

Side mill

Place your feet two or three shoulder widths apart, turn your right foot clearly to the side. Keep your body straight and your knees straight. Raise your left arm up and lower your right arm along your body. Now lean to the right and reach your foot with your hand. Do not move your back too far forward and your pelvis back. For the left hand, maintain a constant upward direction. Perform the entire approach on one side, then change sides. The tilt loads the muscles of the sides, which is important for morning exercises to lose weight in the abdomen.

How much to do: 15-17 bends first on one side, then 15-17 bends on the other side.

Vertical fold

Take a standing position with your feet shoulder-width apart and parallel to each other. Stretch your arms up, palms open forward. Swing your right leg straight forward. At the same time, lower both hands down and touch your toes with your toes. Return to the starting position. Repeat the swing with your left leg using the same technique. Do not lean forward too much with your body. The entire rectus abdominis muscle is loaded with such twists, and a fat-burning effect is manifested.

How much to perform: 10-12 repetitions on each side (20-24 leg raises in total).

Body bends from sumo squats

Position yourself in the following stance: place your feet further away and turn your toes to the right and left sides, lower yourself into a sumo squat. The pelvis and thighs are parallel to the floor, the knees point in the direction of the feet, the back is straight. Stretch your arms in opposite directions parallel to the floor. Bend to the left, with the fingers of the hand of the same name, reach your ankle. Return to starting position and repeat to the right. Don't slouch your back. Movement is mandatory in training from the sides, as it loads the core. The abs are strengthened, the back is also pumped, and the legs are worked. All this stimulates weight loss.

How much to perform: 10-12 repetitions on each side (20-24 inclinations in total).

Kicks forward and to the side

Place your feet shoulder-width apart from each other, turn your toes out and straighten up completely. Place your arms at your sides like a boxer and clench your hands into fists. Shift the center of gravity slightly to your right leg, and with your left kick forward and put it back, then immediately kick to the side with the same leg. Work your core with every movement. Perform the entire approach on one side, then change sides. The exercise is intense, and the muscles of the lower abs, buttocks, and legs are actively involved. Keep the pace moderate if you are a beginner.

How much to perform: 16-18 kicks first with the right foot, then 16-18 kicks with the left foot.

Pulling the leg towards the body

Move to the next stance - position yourself in a high lunge, left leg in front, right leg behind. Place your hands behind your head, clasping your hands. Lean your back slightly forward. Push off slightly with your back leg and pull it with your knee and thigh as close to your stomach as possible, set it back. Do not change the position of the upper half of the body, keep a fast pace. Perform the entire approach on one side, then change sides. This exercise loads the abdominal muscles while standing and accelerates the pulse.

How much to do: 18-20 knee pull-ups, first on one side, then 18-20 knee pull-ups on the other side.

Sprocket with squat

First, stand up straight with your feet next to each other. Sink your pelvis down into a squat position—thighs parallel to the floor, torso tilted, and knees over toes. Stretch your arms to the outer sides of your feet. Straighten up, step to the right along one plane, raise your arms above your head through your sides, and then return to your original position. Repeat again, but this time with a step to the left. This exercise engages every muscle in the body, which activates fat burning.

How much to do: 8-10 reps on each side (16-20 squats total).

Knee-elbow bends

Move into a normal stance with your feet shoulder-width apart and your back straight. Place your hands behind your head, clasping them together and spreading your elbows to the sides. Keeping your body in one position, without moving forward or backward, lean to the right. Accompany this transition by lifting the right hip over the side. Touch your knee to your elbow and return to the starting position. Repeat to the left. Bends that work on the side abdominal muscles are useful. The fat “circle” around the waist decreases faster, which is what is required in morning exercises to lose belly fat.

How much to perform: 10-12 repetitions on each side (20-24 inclinations in total).

Squat punches

Lower yourself into a sumo squat position - spread your feet wide and turn your toes to the sides, move your pelvis down and back, keep your back straight. Place your hands in front of your chest in a boxer's position. Turn your body to the right, strike in the same direction with your left hand, straightening your elbow. Go back and repeat the movement in the other direction. The core works intensively, and especially the lateral bundles with the rectus abdominis muscle. Statics on the legs increases energy consumption.

How much to perform: 13-15 repetitions on each side (26-30 strokes in total).

See also other abdominal workouts:

• Belly fat loss program: 3-day workout plan
• Top 40 exercises for a flat stomach from Pilates (for beginners and advanced)
• Workout for losing belly fat while standing completely (without jumping, planking or twisting)

Cleansing procedures for the body

The method is based on the fact that in the process of life, the human intestines become clogged with waste, toxins, and impurities. And if a person is interested in the question of what to do to remove the stomach and sides, then this is an excellent reason to introduce body cleansing into your life.

At home, so-called fasting days will help unload the intestines. During this period you should eat the following foods:

1. Kefir.

2. Apples.

3. Teas.

4. Fig.

5. Fresh bran.

6. Freshly squeezed juices.

Please note that fasting days should be arranged no more than 2 times a week.

The above products will help not only reduce waist size, but also significantly improve a person’s overall well-being and appearance.

Lie down

Lie on your back, place your feet on some elevation (a pillow or cushion on a sofa), and tuck a rolled towel under your lower back. Pay attention to the stomach: in this position it will deflate and become sunken. 20 minutes of this lazy gymnastics a day - and soon the abdominal muscles will begin to get used to this position (remember muscle memory).

By the way, the Japanese Here Is The Famous Japanese Method To Lose Weight And Improve Your Posture consider such an exercise to be the key to a slim figure and excellent posture, which, you see, will also not be superfluous.

Diet changes

How to quickly get rid of your belly and sides by changing your entire diet? It is enough to introduce the following rules into your daily routine:

1. Eat plenty of protein (minimum 60 g per day). Research has proven that it allows you to maintain a feeling of satiety for a long time and speeds up metabolism. To experience the benefits of eating protein, you only need to add it to at least one meal. Best suited for this purpose: eggs, chicken breast, tofu, seafood.

2. It is necessary to introduce fruits and vegetables into the diet. Which ones exactly do not matter much. All of them are rich in fiber and microelements, which do not sit in the sides, but saturate the body.

3. After 7 pm, you should not eat light carbohydrates, which are contained in buns and other confectionery products. They do not saturate the body, and contain a huge amount of calories.

4. The required amount of water allows you to quickly burn excess fat in the body and remove toxins. You need to drink at least 1.5 liters of drinking, clean water per day.

Rules for fast weight loss

The main rule of losing weight quickly is to do no harm. A sharp weight loss is fraught with negative consequences for the body. The skin may lose its elasticity and sag, and internal organ systems may fail. To prevent this from happening, follow these basic recommendations:

• Set achievable goals. Throw away illusions and tune in to the changes in weight that you can actually achieve. A doctor or nutritionist will help you determine the optimal “step” in losing weight.
• Keep a food diary. Write down everything you eat and drink during the day in a notebook. This way you can easily determine which foods provide “empty” calories and which ones are missing from your diet.
• Healthy snack. During the day, there is always the opportunity to give in to temptation and eat a bun from a nearby bakery or drink a cup of sweet coffee from the machine. A healthy lunch box will help you avoid this. Before leaving the house, always put a handful of dried fruits, nuts or fruit in a container.
• Record your results. Measure your waist every day and record the result in your diary.
• Change your cooking process. Instead of the usual frying in a pan, boil, steam or bake in the oven. Accustom your stomach to stews, soups, and light salads.
• Be more active during the day. In addition to basic training, you should speed up the pace of life in general. When going upstairs, choose the stairs rather than the elevator. Cover your morning commute to work on foot, not by vehicle.
• Reduce serving size. To satisfy the feeling of hunger, the body needs a palm-sized portion. Everything else is superfluous.
• Don't eat at night. The last meal should be no later than 3-4 hours before bedtime.

While losing weight, you will have to fall in love with healthy food and water. Eliminate canned food, fatty meats, fast food and soda from your diet. Give preference to cereals, poultry, fish, fresh vegetables, herbs and fruits. Sweets and baked goods can be replaced with dried fruits and bread. Do not forget to drink enough fluid so that waste and toxins do not linger in the body.

Exercises

Moderate loads are an option for how to properly remove your stomach and sides within the given time. Exercises engage muscle groups, remove excess fluid from the body and correct posture.

What exercises should you do to get rid of your stomach and sides? Below is a list of the most effective loads for beautiful and lifted abs.

Bodyweight exercises

There are many techniques for adjusting the abs based on a person's own weight. Among them:

1. Push-ups: if it is difficult to perform this exercise, you can start by leaning on your knees rather than on your toes.

2. Squats: To make the exercise more difficult, you need to change the pace and duration.

3. Plank: One of the best exercises that works all muscle groups. The task is to hold at first for at least 30-40 seconds.

Swimming

The swimming process involves all muscle groups, including the abdomen. It is enough to swim for 40 minutes 2-3 times a week to replace the result. It does not matter what swimming technique was chosen.

Run

This is a good alternative to exercise. You can run at home using the “jogging in place” technique, or visit the gym or go for a run.

It is recommended to exercise for at least 20 minutes 4-6 times a week to see results.

Exercises for losing weight in the stomach (warm-up round)

The success of the fight against extra pounds is based on three main principles of a healthy lifestyle: proper nutrition, mobility and good sleep. For the second point, they often choose fitness classes or jogging. If there is no opportunity or desire for this type of activity, then you can do an equally effective workout in the morning for losing weight in the stomach without equipment.

The first exercises in the morning exercises should be warm-up, so as not to get injured, because after waking up, the muscles and joints are unprepared for serious loads. Perform them at a moderate pace; the warm-up round should not be exhausting.

Warm-up round time:

• For morning exercise: Perform each exercise for 20 seconds without resting between exercises. The total time for the warm-up round will be ~3 minutes. Maintain a moderate pace. Can be repeated in 2 rounds if time permits. In the second round, the pace of exercise should be higher. Take a 30 second rest between circuits.
• For a cardio workout: Perform each exercise for 30 seconds with no rest between exercises. The total time for the warm-up round will be ~4 minutes. Maintain a moderate pace. Can be repeated in 2 rounds if time permits. In the second round, the pace of exercise should be higher. Take a 30 second rest between circuits.

For timer training, use the Tabata Timer mobile application or ready-made videos with timers on YouTube. Alternatively, perform the number of repetitions below.

Walking in place with hip lift

Take a classic stance position. Place your feet shoulder-width apart from each other, this will give stability. Straighten your back, fix your gaze in front of you. Bend your arms at the elbows, keep them near your body. Place your forearms forward and palms down at the level of your stomach. Now begin to walk in place alternately with your right and left feet. Raise your hips so high that your knee touches your palm. This is an excellent warm-up for the muscles and joints before the main part of the exercise, accelerating the pulse and blood flow, and connecting the abs to work.

How much to do: 8-10 reps on each side (16-20 knee raises total).

Steps in place with bending arms

Stay in an even stance, feet shoulder-width apart, back straight, gaze ahead. Stretch your arms up above your head, keep your hands side by side and turn them palms forward. Start walking in place at a moderate pace, raising your hips high. For one step, bend your arms downwards from the sides, bringing your elbows to waist level, and for the second, straighten them back. Do not change the position of the body so as not to shift the load point. The purpose of the exercise for standing exercises is to maintain the warming up of the muscles, accelerate energy expenditure, and load the stomach and back.

How much to do: 8-10 reps on each side (16-20 knee raises total).

Turning the body to the side

Place your feet wider apart – one and a half to two shoulder widths apart. At the same time, keep your back straight, straighten your arms to the sides parallel to the floor. Turn your body clearly 90 degrees to the left. Try to keep your pelvis fixed in the position taken in the initial stance. Do not change the position of your hands relative to your body. Return to the start and immediately turn to the right. Exercise helps strengthen the muscles of the core and abdomen, especially the oblique abdominal muscles.

How much to perform: 6-8 repetitions on each side (12-16 turns in total).

Squats + body bends

Stand up straight, clasp your hands in front of your chest, and move your legs away from each other at a comfortable distance for squatting. Lower your pelvis down and back, don’t bring your knees over your toes or roll inward, and don’t tilt your body too far forward. Bring your thighs parallel to the floor, then rise up. Tilt to the right, straighten your left arm above your head. Lower yourself into a squat again, stand up, and repeat leaning to the left. This exercise for morning exercises will warm up the abdomen well along the rectus muscle and lateral fascicles, and will maintain the rate of energy expenditure.

How much to do: 5-7 reps on each side (10-14 squats total).

Swing your legs in front of you

Place your feet close to each other, shoulder width apart. Keep your back straight, lower your arms freely along your body. Swing your left leg forward and slightly diagonally, bringing it to the level of the pelvis or higher. At the same moment, raise your right hand and touch your toe with your palm. Stand back on both feet, switch sides and repeat the swing motion. The lower part of the body is toned and warmed up, the abdominal and back muscles are actively involved.

How much to perform: 8-10 repetitions on each side (16-20 leg swings in total).

Steps to the side with arms raised

Maintain a classic stance - feet next to each other, back straight, arms at your sides. Bend your knees slightly to make them spring. Take a step with your right foot in the same direction and at the same time raise both arms above your head, bringing them in front of you. Go back in one motion. Do not change the position of the body throughout. Repeat the swing with your arms, stepping with your left foot. The exercise is great for training to lose weight in the stomach, as it accelerates the pulse and shows a fat-burning effect.

How much to perform: 8-10 repetitions on each side (16-20 arm raises in total).

Knee raises + arm raises

Leave your feet shoulder-width apart, keep your back straight, and your arms out to your sides with your palms facing forward. Start walking in place, raising your hips to the level of your pelvis. At the same time, do this: when lifting your left leg, bring your arms in front of you, turning your palms down, when lifting your right leg, put them back. Maintain a moderate pace. Do not tilt the body. An obligatory part of morning exercises for weight loss, as the cardio effect manifests itself and the muscles of the whole body are activated.

How much to do: 8-10 reps on each side (16-20 knee raises total).

Hip raises with hand clap

From a classic stance position with a straight back and feet shoulder-width apart, raise your arms straight above your head. Keep your brushes nearby. Raise your right leg, bringing your knee parallel to the floor, at this time lower your hands down, clap under your thigh. Return to the starting position. Repeat again, only when lifting your left leg. Throughout the exercise, do not lean your torso forward too much. The abdominal muscles are intensively warmed up.

How much to do: 8-10 reps on each side (16-20 knee raises total).

See also other abdominal workouts:

• Top 50 exercises for abdominal muscles + 5 day plan
• Top 10 effective lower abs exercises for beginners
• Top 10 Ab Exercises for Obliques: Complete Workout
• Static abdominal workout: 30 exercises + 3 ready-made plans

The main causes of a big belly

Information about the causes of the phenomenon will help you avoid problems in the future. Here are the main reasons for the appearance of a big belly:

- accumulation of excess subcutaneous fat due to low mobility; - stretching and weakening of the abdominal muscles; — chronic diseases associated with metabolic disorders; - unhealthy diet.

Or, in simple terms, let's think about how we live day after day. We get up, have a sandwich for breakfast, go to work by car or public transport, sit there in one place for 9 hours straight with a break for lunch - of course, high in calories. In the evening we have a hearty dinner and watch TV. On weekends there is no increase in activity: we sleep until lunch, go on visits, where again we eat heartily. And after that we want to know why the belly grows? It seems that all the conditions have been created for this!

Water and food

First, let's look at your diet and drinking habits. Very often I come across recommendations about drinking water, about two liters. I don’t recommend putting stress on your kidneys by excessively filtering water. Your body already receives water by breaking down and synthesizing the elements it needs.

Now about nutrition, the basis for gaining excess weight is poor nutrition, due to which excess energy and toxins are deposited in adipose tissue. Thus, in order to quickly get rid of excess weight, you should introduce restrictions on your daily diet.

The body produces deposits in adipose tissue not only fat, but also toxic substances that it cannot remove from the body, so rational nutrition is the main medicine to achieve your goal.

Why fat accumulates in the lower abdomen

This is primarily due to the characteristics of the human body and centuries of evolution. Once upon a time, fat reserves were necessary for survival in harsh natural conditions. As part of the modern development of society, fat no longer performs such an important function, but our ancient brain continues to accumulate reserves for a rainy day.

This is interesting: women are characterized by the accumulation of subcutaneous fat, while in men it is deposited in the visceral areas. At the same time, estrogens play a huge role in the production of fat deposits: during menopause and after it, when hormonal changes occur in the female body, you can notice an increase in the volume of the waist and hips.*

In addition, modern lifestyle is often associated with sedentary work, unhealthy diet and regular stress. All this contributes to improper distribution of subcutaneous fat and the formation of pronounced deposits in the lower abdomen.

Is it possible to keep your abs for a long time?

Remember: all stomach problems can be solved. The abdominal muscles are not tendons that lose elasticity after severe stretching. The muscles tend to regain their tone, they can return to tone again.

Another problem is skin that has lost its tone. At a young age, the skin is easily tightened after weight loss or childbirth, it is elastic, like a bungee. But in adulthood, the skin loses its elasticity and is unable to tighten itself. Also, the connective tissue, fascia surrounding the muscles, can also lose elasticity.

But there is also good news. Building strong abdominal muscles supports tendons and connective tissue. This means that training will help even if the tendons are strained. What else helps? Always remember about the press: pull in your stomach, stick out your buttocks and chest, lowering your shoulders. This keeps the muscles toned, and this position is also more comfortable for the back.

Aerobic exercise

Cardio exercises have a pronounced fat-burning effect. They allow you to expend a large number of calories and activate lipid metabolism.

At home, it is effective to perform the following types:

1. Twisting the hoop. Suitable for daily training. Exercise helps speed up your metabolism, improve digestion and strengthen the muscles around your waist. It is recommended to carry out exercises with a hoop cyclically: 2 minutes - torsion, 40 seconds - rest. Number of episodes - from 5 to 7.
2. Jumping rope. The most effective cardio scheme for this exercise is: 1 minute - jumping, 30 seconds - rest. The number of approaches for one aerobic workout is about 10.
3. Race walking. The exercise should be performed at an average pace. The duration of the lesson should be 25-35 minutes. During training, it is recommended to dress warmly (active sweating will increase the rate of fat burning).
4. Run. You can perform the exercise using 2 techniques. The first option involves intense jogging over short distances: 5-7 series of 100 meters at maximum speed. The second technique is to run at a low pace for 1-2 km. To achieve a pronounced fat-burning effect, it is recommended to alternate techniques during each workout.

To avoid harmful consequences, it is important to monitor your heart rate during cardio exercise. Its maximum permissible value is calculated using the formula: 220 minus the number of years.

What's your tummy like?

Let's just admit the obvious: both Gisele Bundchen and you have the same abdominal muscles. And what separates you, why you are not on the cover of the Victoria's Secret catalog, is the amount of fat that has accumulated on them. In women with an apple body type, the belly is a consequence of a genetic predisposition to gain weight in this area to a greater extent than in the buttocks and hips, such as in pears. Of course, if we could, we would choose the third type - the Gisele body type, with absolutely no fat. When a person gains weight, his body stores fat in the areas where he has the most problems. For men this is the abdominal area , for women it is the stomach, or sides, or thighs, or buttocks.

Open any anatomy book and you'll find out what's underneath the six-pack. Beneath the skin and subcutaneous fat are muscles; the main one is the rectus abdominis muscle. It may seem like her tone is the key to achieving a six-pack, but that's only part of the story. Along your sides lie the internal and external obliques, which form your waist. The transverse abdominal muscles lie deeper; they surround your “center” like a belt. All these muscles form the appearance of the abs. And everything is held together by connective tissue - fascia.

Research has shown that there are 2 types of belly fat:

• subcutaneous fat (the stuff you can squeeze in your hand around your belly or waist that disappears as you lose weight);
• visceral fat (which surrounds organs, is associated with metabolic problems, and increases the risk of diabetes and heart disease).

According to research, some of us are genetically predisposed to visceral fat, which pushes the abdominal muscles outward, giving you that round appearance. Even thin girls can have a rather rounded tummy. When you gain weight, the “problem” areas suffer first, and then, when the problem areas are “overfilled,” the fat begins to invade the internal organs. Visceral fat occurs due to inactivity. It is much more dangerous than subcutaneous. If subcutaneous fat is simply ugly, but it is energy stored by the body for later, then visceral fat is future ischemia, angina pectoris, precancerous polyps in the stomach and intestines. Therefore, you can and should get rid of it. We'll tell you how.