What exercises you need to do to remove the stomach
Excess weight is very bad for human health, so you need to get rid of it as soon as possible. As a rule, most people accumulate in the abdomen, which is sometimes very difficult to remove.
And remember that men and women lose weight differently, but more on that later.
So, if you feel that you need to lose weight, and think about how to remove the stomach, then listen to our recommendations.
Where do you need to start losing weight?
First of all, it is important not to forget that it is simply impossible to lose weight in any one place. Fat from the abdomen will go in a “comprehensive” weight loss.
The most effective way to remove fat from the abdomen is exercise in combination with proper nutrition.
Proper nutrition includes in your diet the use of various cereals, except semolina, vegetables, fruits, lean meat and low-calorie dairy products.
In order to benefit from physical exertion even more, then eliminate from your diet a variety of harmful products: fried, salty, flour and sweet.
What should I do to remove fat in the abdominal area?
Exclude harmful products, in particular semi-finished products, in which trans fats are often present, because they block the transfer of beneficial nutrients through the cell membranes to the inside and the withdrawal of toxic human waste products.
Use as much fiber as possible, because it has a beneficial effect on the body, cleansing it of visceral fat.
Use as little carbohydrate as possible. Minimal consumption of carbohydrates contributes to rapid weight loss, as well as improving well-being.
Carbohydrates are harmful because they contain a huge amount of insulin, which adversely affects your figure.
Get rid of bad habits and try to avoid stress, because stress forces you to transfer fat from one area to another.
Spend more time in the fresh air and get enough sleep. Walking is a super effective way to reduce body weight.
It is not necessary to exhaust yourself with exercises and loads to remove the stomach. For this it will be enough to do 20 minutes a day, the main thing is the regularity of training.
Training should be at least 3 times a week, and preferably daily.
Now, let’s proceed directly to the exercises themselves. As you know, there are many exercises for the press, but we will tell you about the twelve most effective.
Tips and tricks
How to perform: Starting position – lying on your back, bending your knees under you, lift the shoulder blades above the floor, focusing on the work of the press. You need to perform 2 sets of 30-40 times.
Forty-five degree body lift
How to perform: Starting position – lying on your back, bending your knees under you, raise the body by 45 degrees. When lifting the case, it is very important to stretch your arms up and forward. Perform 2 sets of 20-40 times.
Forty-five degree body lift with hand pulling
How to perform: Taking a prone position, stretch it with one hand or the other. While straining the oblique abdominal muscles. To perform this exercise you need 2 sets of 20-40 times.
Raising the body ninety degrees
How to perform: Lying on your back, round your waist as much as possible and lift the body until your chest touches your knees. You need to perform 2 sets of 15-20 times.
How to perform: While lying on your back, press your waist to the floor. Lift the body and legs at the same time perpendicular to the floor. Hands try to reach the footsteps. Do 15-25 times in 2 sets.
Exercise “clamshell” with the rise of opposite arms and legs
It is carried out, as well as the previous exercise, only hands and legs should be opposite to each other. Do this exercise 15-25 times in 2-3 approaches.
Exercise “clamshell” with the rise of one leg
How to perform: Take a lying position, bend one leg and round the back, and then begin to lift the body to that leg. “Clamshell” is executed 15-25 times by 2 approaches. Next, change one foot to the other.
How to perform: Lying on the floor, lift your legs up and lower them before the loin is torn off the floor. Do 2 sets of 15-20 times.
Lowering one foot
How to carry out: do the same as the previous exercise, but lower one foot at a time.
How to perform: lying on the floor, lift your legs and bend them at a 90 degree angle. Stretch your arms along your torso and raise your pelvis, pulling your knees up to your chest.
Then return to the starting position. Shoulders should fit snugly to the floor. The number of approaches – 2 to 15-20 times.