The best training programs for burning fat. Workouts to burn fat: rules for effective exercise

For any person who sets a goal to lose weight, the task of effectively burning fat deposits comes to the fore. The question immediately arises - how to do this faster and better? When you first go to the gym or start working out at home, it’s difficult to figure out what exactly needs to be done to get the fat-burning effect. In such a matter, it is best to prepare in advance and find out what types of loads best satisfy such a goal. This article will be a great help for beginners who want to get rid of excess fat on their body.

What workouts are fat burning?

Aerobic exercise is still considered the main method of actively burning fat, since during such exercises the consumption of oxygen increases, which in turn breaks down fats. However, it has been proven that good results will be achieved only with the right combination of aerobic and strength exercises, and it is on this principle that the most effective methods of fat-burning training are built.

Interval training according to the Tabata system

The name of this system is the name of a sports doctor who worked on the study of exercise. His technique is based on simultaneous work in several directions, which allows for rapid fat burning, strengthening the muscular corset and increasing the level of human endurance. The essence of the system is that during the training process, 20-second exercises alternate with 10 seconds of rest. So, it is during such a short period that the muscles can work at maximum power, and after that ten seconds is enough for recovery.

Each of the exercises is repeated in a cycle of eight times, that is, the total duration of the same type of work is only 4 minutes. After each cycle there is a long break for 60 seconds. Regardless of the goals, exercises should be selected according to the following requirements:

using the maximum number of muscles;
simplicity will ensure correct execution even with a high level of fatigue;
Despite their simplicity, the exercises should give a good load over such a short period and cause a characteristic burning sensation in the muscles.

Tabata allows you to achieve maximum training results due to its intensity.

Circular for maximum fat burning

It is believed that circuit training can burn up to 30% more fat than regular training. The main feature of this approach is considered to be working out all muscle groups in one day, combining strength and aerobic exercise. The method is not aimed at building muscle mass, but is more focused on effective fat burning due to its intensity, so heavy weights are not used here.

So, to implement the circular method you need only 12 exercises aimed at all parts of the body. One cycle of exercises is carried out, after which the person rests for 30-60 seconds (depending on the complexity and intensity of the process), and the process is repeated again. In total, three circular cycles should be performed during the workout. This approach can be implemented both in the gym and at home, and it has no gender differences, that is, it is suitable for everyone.

The circular method has its advantages. So, it is perfect for burning fat, leads to an increase in the level of endurance and strength, normalizes metabolic processes in the body, preserves muscle volume, and is suitable even for those who do not have special training. But for those who want to gain weight, circuit training is not suitable.

Cardio combined with strength training

The question of what burns fat better – cardio training or strength training – worries many novice athletes. The first group is aimed at creating loads to strengthen the cardiovascular system (for example, aerobics, running or cycling), and the second involves building muscle mass. Cardio training allows you to burn fat quite quickly, since the body intensively consumes oxygen and calories are burned, but recovery occurs very quickly. But strength loads do not give such quick results, but their effect is long-lasting - for several days after training, the body spends calories for its recovery. Thus, it becomes clear that the most effective approach is to combine these two types of loads to obtain the positive aspects of each. This way you can quickly get rid of fat deposits and at the same time improve the tone of your muscles.

How to exercise correctly to burn fat quickly

During exercise, it is important to consider a number of rules to make the workout as effective as possible in terms of burning fat and not causing harm to the body:

You shouldn’t overeat before exercise, some advise not to eat anything at all two hours before training - this way the body’s glucose reserves are depleted, and the fat burning process is activated faster;
The minimum duration of aerobic exercise for a fat-burning effect should be 25-30 minutes, but not more than an hour. This is due to the fact that during the first third of an hour of cardio training, the body works from glucose reserves and active fat processing does not occur. However, you should not overdo it and overload yourself with cardio exercises - this can lead to metabolic disorders and depletion of muscle mass. The maximum recommended amount of this type of exercise is 4 hours per week;
strength exercises need to be repeated many times to activate fat burning to maintain muscle function;
you should not ignore static ones - they activate metabolic processes and will also help on the path to weight loss;
In one workout you should try to touch the maximum number of muscles.

Pre-workout nutrition to burn fat

A special nutritional system is extremely important for productive activities in order to burn fat and develop muscle tissue. Particular attention should be paid to nutrition before classes. In order to avoid disturbances in the functioning of the body, you should stop eating 2 hours before training. However, if the workout is in the morning and time does not allow you to wait two hours before visiting the gym, then it will be enough to eat an hour before the start of physical activity, but the meal should be light.

The best dish that can be eaten before going to the gym in order to burn fat is buckwheat or oatmeal. Fresh fruits and vegetables will also help saturate the body with carbohydrates in the required quantities. Such a diet will not only help you get rid of extra pounds, but also properly form muscle tissue, increasing their endurance. Before starting classes, you can drink tonic green tea, which will help turn on the body and prepare it for physical activity.

A set of exercises for burning excess fat on the stomach and sides

There are quite a few exercises for the abdomen and sides, the main task of which is to form an elegant waist. There are no unique exercises here; everyone chooses for themselves exactly those types of loads that they consider to be the most effective. For this reason, let’s look at the basic fat-burning exercises for the abdominals and obliques.

A very effective exercise that will involve all muscle groups of the peritoneum will be bending the legs. To perform this action, you need to perform a plank, similar to the starting position before push-ups. Here it is important to keep your back straight, your arms should be at chest level, and your feet should be shoulder-width apart with the weight distributed on your toes. From the plank, you need to pull your right leg towards your stomach, bending it at the knee, and then bring your knee as far as possible to the opposite thigh, so that your right leg is parallel to the floor. Then you need to return to the starting position and use the second leg in the same way.

Working out the lateral abdominal muscles will be a rather productive exercise. To do this, you need to lie on your back with your knees bent, with one leg standing on the floor and perpendicular to the floor, and the second parallel to the floor at an angle of 45 degrees relative to the other leg. From this position, you need to lift your body and stretch forward, alternately changing the position of your legs.

What exercises should you do to lose arm fat?

In order to work out your arms and burn fat deposits, you can use a set of special exercises. The peculiarity of this method is that the system of three main actions allows you to use all the main muscle groups of the hand. To carry out the workout, you will need dumbbells with the weight that will be most comfortable for everyone. You should always start your classes with a warm-up; for training with dumbbells, running in place with your arms bent at the elbows and weights in your hands is perfect.

The complex consists of three main exercises, which are performed from a standing position, feet shoulder-width apart, arms along the body and with dumbbells:

lifting dumbbells up in front of you with bending the limbs at the elbows. In this case, the shoulder part of the arm remains in place, only the forearm is involved;
raising your arms up in front of you with dumbbells. The limbs should not bend, the arms should be raised from the lowered position to a position in front of you, forming a line parallel to the floor, and then lowered down;
raising your arms to the side with weights. The limbs should not bend at the elbows; the load is placed on the shoulder joint. The arms are spread from the lowered position through the sides from bottom to top, forming a line parallel to the plane of the floor.

Effective exercises to remove fat from the back and armpits

The most effective exercises will be with a barbell, which will create a correct, uniform load on the back, thereby using the muscle corset and. To begin, you need to lean forward a little, bend your back inward and raise your shoulder blades. Now you need to lift the barbell and, without changing position, begin to pull it to your chest as you inhale and lower it as you exhale.

You can also carry out an action that will be no less effective, but does not require additional equipment. To perform the exercise, you need to focus on your knees and elbows, after which you need to simultaneously lift off the ground and extend your right leg and left arm, and then vice versa.

Intense exercises to dry your legs and buttocks

The most popular and effective way to pump up your buttocks and thighs is to perform a squat with a barbell. To do this, you need to place your feet shoulder-width apart, fix the bar behind your head, clasping it with your hands, and straighten your back, leaning slightly forward. When performing squats, you need to spread your knees to the sides and move your butt back. Exercises based on moving your legs back one at a time are also effective. To do this, you need to lean your elbows on the wall, and then alternately begin to move your legs back with jerks, making a maximum swing.

Video training at home

This video will be useful for all girls who do not have enough free time to visit the gym. The video discusses a set of simple exercises that can be performed at home in order to get rid of excess fat deposits on the legs, stomach and buttocks.

Video: training program in the gym

This particular video will be an excellent instruction for girls who want to lose excess weight and at the same time build up the muscles of their buttocks and shoulders. The video shows the process of training in the gym to work out the muscles of the legs and arms in order to properly form a muscle corset.

During normal running, approximately 10 kcal per minute is burned. Everything is great, but it could be better.

Harold Gibbons, an instructor at Mark Fisher Fitness and director of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:

In general, you burn more calories during high-intensity strength training than during running.

Time passes, technologies are improved, new, much more accurate and correct research is carried out, thanks to which we can learn better about the processes occurring in our body.

Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism starts in our body. In the old literature, this fact is not taken into account, or its effect is considered incorrectly.

A University of Southern Maine study using more advanced calorie counting methods found that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity exercise over running is the greater amount of energy expended per unit of time. The training is shorter, the effect is greater.

We present to you a selection of 10 great exercises that burn more calories than running.

Jump rope

Everything ingenious is simple. At a pace of 100–120 jumps per minute, 13 kcal are burned. As a bonus, you develop a sense of balance and coordination.

Tabata Protocol. Squats

Extremely simple and extremely effective interval training. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes. According to research from Auburn University in Montgomery, you will lose 53.6 kcal and double your metabolic rate for at least 30 minutes.

Burpee

Scientist and trainer Jeff Godin says one burpee uses 1.43 calories. If you do 7 or more burpees per minute, you will already be able to reach double-digit calorie consumption per minute. It is recommended to increase the number of repetitions to at least 10 per minute. At a high pace, 10 burpees are equivalent to 30 seconds of cycling.

Cindy and Mary

Cindy - 5 pull-ups, 10 push-ups, 15 squats without weight. That's all. Do this cycle as much as you can for 20 minutes. At an average pace and not too long breaks, you will be able to burn 13 kcal per minute. For the hardcore, there is the Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

Ropes

The College of New Jersey conducted research and compared various types and techniques of workout in terms of oxygen consumption and energy expenditure. It turned out that the most calories are burned during training with ropes - 10.3 kcal per minute.

Kettlebell swings

According to research from the University of Wisconsin, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of maximum in a 20-minute workout. Such movements are unnatural for our body, and therefore the response from the body is simply amazing. The exercise can be dangerous, so here is a video with instructions.

Rowing machine

Have you seen the Olympic rowers? It would seem like just one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Research from Harvard University shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne Bike

The AirDyne Bike is a progressive exercise machine. The more active you are, the stronger the resistance. Do you know how many calories you managed to burn in a minute on this simulator? 87 kcal! Of course, the data was obtained not in laboratory conditions, but from a built-in computer, but the result is still impressive.

Fat-bike

Have you noticed these strange bicycles with disproportionately large wheels? These are fat bikes - all-season and all-weather bicycles that can be ridden on sand, snow, tall grass and anywhere. And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing

If the miracle bicycle proposed above is not to your liking, then turn to the classics - get on skis. The energy expenditure here is very high, and even at a moderate skating pace you can burn more than 12 kcal per minute.

Do you know other exercises that burn more than 10 kcal per minute? Tell us about them in the comments.

If you decide to get rid of excess weight, you need to choose an effective set of exercises for burning fat. Aerobic exercise is best for this. It is the increased oxygen consumption that ensures the effective consumption of fat reserves that have been deposited for a long time.

Where to begin?

In order to choose effective exercises for burning fat, you can work with a professional trainer who will not only guide you, but also monitor how well you do everything. The presence of a large selection of sports equipment also speaks in favor of working out in the gym. It will significantly help in achieving your cherished goal. In addition, the atmosphere of the room, where there is a group of people pursuing common goals with you, will serve as good motivation to conquer new heights.

But for girls and many men it is often difficult to find time to visit a sports club.

This is where training at home will come to the rescue. They can be just as effective as working out at the fitness center, provided you are determined. Self-control is an integral part of the effectiveness of any training. By choosing the optimal set of exercises, you can significantly lose weight at home, without becoming dependent on the work schedule of the gym.

So, the first step to starting a fat-burning workout is deciding where to do it.

Exercises for women and men - what's the difference

There are workouts for burning fat for men and for girls. The differences are:

intensity of classes;
the weight of the sports equipment used;
number of repetitions of each exercise.

This difference is conditional and is largely determined by the different goals that representatives of the sexes set for themselves.

When starting the fight against deposits, girls, as a rule, pay attention to such parts of the body as the stomach, buttocks and thighs.

That is why fat burning exercises for women are most often aimed at these areas. Men, on the other hand, dream of a sculpted figure with rolling muscles, which determines the difference in terms of starting exercise.

Aerobic exercise

Another name for such a complex is respiratory or. Exercises for rapid fat burning in this area are based on increased oxygen consumption.

Intensive walking in place. At the same time, the knees bend significantly, the arms move to the beat. Execution time – 30 seconds.
Run in place. The arms are extended in front of you, palms down, with each step the knees rest on them. Execution time – 1 min.
Feet are placed together, arms extended forward. One leg is moved to the side and bent. At the same time, the hands are also separated. When returning the leg to the starting position, a slight clap is made. The number of repetitions is 15 times with each leg.
Legs parallel to shoulders, arms along the body. Jump with simultaneous spreading of legs and stretching of arms upward. The second jump is a return to the starting position. The number of repetitions is 35-40 times.
Squats with a straight back. At the same time, you need to keep your hands on your chest. Two squats in a row in this position, on the third - moving the leg to the side. The exercise is repeated at least 30 times on each leg.

There are also special breathing exercises for burning belly fat.

Lie on the floor, bend your legs, and clasp your hands at the back of your head. Slowly lift your upper body, bringing it closer to your knees. When performed correctly, tension in the abdominal muscles is felt. Number of repetitions – 20.
Lie on the floor, stretch your arms along your body. Raise your shoulder blades while reaching your heels with your hands. Number of repetitions – 25.
Lie on the floor, clasp your hands at the back of your head. Start raising your legs and shoulder blades at the same time, trying to bring them as close as possible to each other. Number of repetitions – 20.
Lie on the floor, bend your legs and extend your arms forward. Begin to rise up intensively, while simultaneously stretching your arms between your legs.

This complex allows you to burn deposits without building muscle.

It is important to consider that the list of the most effective exercises for burning fat is individual for everyone and depends on many factors.

Therefore, it is important to choose the right training cycle that will help you get rid of extra centimeters in certain areas of the body.

Power training

If you want to not only lose weight, but also tone your figure, strength exercises are suitable for you. They are performed with special sports equipment. For girls, dumbbells weighing no more than 3-6 kg are suitable.

Place your feet shoulder-width apart and extend your arms with dumbbells along your torso. Start squatting slowly without bending your back or arms. Number of repetitions – 15.
Stand up straight, place one foot forward, the other as far back as possible. Squat down, keeping your back straight and trying to touch your hand to the floor. The number of repetitions is 10 with each leg.
Place your legs parallel to your shoulders, hands with dumbbells along your torso. Begin to slowly lean to one side, then to the other, without bending your back or moving your pelvis. The number of repetitions is 10 in each direction.
Place your legs parallel to your shoulders and bend slightly. Extend your arms along your body. Begin to bend your knees and tilt your body forward as far as possible. The back should remain straight. Number of repetitions – 10.
Sit on a chair with your legs apart. Place your hands with dumbbells, palms forward, and begin to straighten them, stretching them up and down. Number of repetitions – 15.

When starting strength training, there are several rules to consider:

start doing exercises with a small weight of equipment, gradually increasing it;
do the workout slowly, make sure your back is always straight;
inhale when relaxing and exhale when exercising.

Also keep in mind that too many repetitions with an inappropriate load can lead to certain health problems. Increased fatigue and poor circulation may occur.

The most effective exercises

Experts highlight a list of the best exercises for burning fat, which does not require special sports training or systematic visits to the gym.

Jumping rope burns more body fat than running. To do this, the jumping speed must reach 70 revolutions per minute. The number of calories burned in 10-12 minutes is equal to 1.5 km of running.
Swimming is a good alternative to running. However, it should be borne in mind that a fast pace puts a greater load on the upper muscle groups, while running is more focused on the lower ones.
Squats are one of the most effective methods for burning fat. Execution does not require special conditions, and the result will please you very soon.

So, if you don't want to create personalized exercises and fat-burning workouts, these sports are a great alternative.

Nutrition while losing weight

In order not only to lose weight, but also to ensure that the burned fat does not return, it is important to eat right. The key to the effectiveness of training will be a healthy diet, which will fill you with strength and will not contribute to the appearance of extra centimeters.

To prevent fat burning from causing muscle loss, follow these rules.

Don't go hungry. In order to achieve optimal results, you need to calculate your daily calorie intake. It is 30-33 kcal for every kilogram of your weight. Eating enough food will also ensure good metabolism.
Include dietary fats in your diet. Eat a variety of seeds and nuts, avocados and olive oil. These products will contribute not only to effective weight loss, but also to its further maintenance.
Avoid sweets. You can afford some honey and dried fruits.
Don't completely eliminate proteins, fats, or carbohydrates from your diet. Their correct ratio in the diet is much more effective than a complete refusal of each of them.
Have breakfast. Eating in the morning is the best fat burner, as it sets the body up for proper metabolism throughout the day. If you don’t have enough time for a full breakfast, you can use special mixtures for dietary nutrition. They contain a large amount of fiber and healthy grains, while the sugar content is kept to a minimum.

Thus, if you decide to start fighting body fat, be prepared to adopt a healthy lifestyle with proper nutrition and regular exercise. The result will please you in the near future.

Nutritionists believe that the rate of accumulation and burning of fat in the body of one person can be completely different, even with the same calorie intake per day. The process of burning fat is influenced by various factors: stressful situations, physical stress on the body, proper breathing, as well as the timing of meals and the diet itself. If you combine several of these factors, you can get a very good result in a short time.

The most effective exercises for burning fat are combined with proper nutrition. There are a huge number of different sets of physical exercises that allow you to quickly and effectively lose excess weight. Therefore, you need to choose the most suitable set of classes. You can work out either in the gym or perform exercises to burn fat at home. At the same time, do not forget about healthy eating. You need to eat no more than 2 hours before training. Food should be balanced, but not greasy. It is also not recommended to exercise on an empty stomach; such exercises will not give the desired result.

A set of fat burning exercises

If you want to speed up metabolic processes in your body and get rid of extra pounds, then it is best to choose the appropriate set of exercises and perform them regularly. The choice of complex depends on the part of the body in which you would like to lose weight. The most popular exercises are to burn belly fat. This part of the body is problematic for both women and men.

This is the first exercise that must be performed to destroy fat in the abdominal area. So, squats, but you need to do it on one leg. Stand straight, place your feet hip-width apart. Tighten your abdominal muscles and lift your left knee toward your waist. Then start doing 15 squats on your right leg, and then on your left. This fat burning exercise also helps strengthen your thighs and abdominal muscles.
Exercises called "pendulum". To do this, you need to stand straight with your hands on your waist or upper thighs. Pull your stomach in and bend forward slightly. Now try to shift your body weight to one leg, stretching the other to the side. These fat burning exercises can be easily done at home. But the main thing here is to do everything correctly, this is the only way you will achieve the desired result.
This is another exercise from a set of fat burning exercises. The squat crunch is especially suitable for women. Place your feet shoulder-width apart, pull your stomach in, and keep your back straight. Now begin to lower yourself slowly until your thighs are vertical to the floor. Then bend over and try to touch the floor with your hand. Stay in this position for a few seconds and return to the starting position. You need to perform this exercise to burn belly fat 15 times in one approach.
Jump exercise. First you need to take a position like in the first exercise. We transfer our body weight to one leg, then jump from one leg to the other. Perform for 2 minutes with each leg.

Effective fat burning exercises for women

Cardio exercises, which include cycling, swimming, running, are ideal for effective fat burning; fitness is also useful. Such exercises help not only burn excess fat, but also strengthen different muscle groups.

The best fat-burning exercise you can do is jumping lunges. Regular lunges in this case are not very effective, since they only help strengthen and tighten the muscles of the buttocks, thighs and legs. But jumping is the most effective exercise for burning fat throughout the body. To do this, you need to take a step forward, while squatting at the knee. Then jump up sharply and change legs. You can do it as many times as you want until you get tired.
This exercise must be performed with a fitness ball. With it, you can perform a lot of different exercises to burn fat, develop different muscle groups that will help strengthen your lower back and tighten your stomach. To perform this, you need to rest your elbows on the fitness ball, put your feet back, and your back should be straight. After this, use your hands to move the ball forward, and pull it back with your press.
A fat-burning exercise called “lateral transitions.” It is extremely effective for burning fat in the body. To perform it, you must have a lot of free space; it is best to do it on the sports ground. The main task is to walk a certain distance, but you must move exclusively in large lateral steps.

Nutrition during training

It doesn't matter if you go to the gym or just do exercises at home, nutrition is still an integral part of the weight loss process. You will have to change your usual diet and strictly monitor your calorie intake throughout the day. Fat-burning exercises must be supported by a healthy diet, because you must attend workouts well-fed.

Pre-workout meals should not contain any fat, it can only be proteins and carbohydrates. The caloric content of food before starting a workout should be normal, as in your usual meal. But you need to eat 2 hours before starting exercises to burn belly fat or other parts of the body, so that the food has time to be digested and your stomach is empty when you start the workout.

During training, you will definitely become thirsty as your body becomes dehydrated. But it is necessary to adhere to a special drinking regimen while performing exercises to burn fat. Before starting your workout, you need to drink a glass of water, then during your workout you can drink a little water every 20 minutes. If the workout lasts more than an hour, you need to drink special drinks that athletes drink instead of water.

5 out of 5 (5 Votes)

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:

Exercises for the abs. 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

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).
Raise your hands and place them behind your head or cross them over your chest.
Inhale deeply and exhale as you lift your upper body.
Inhale again as you go down, exhale as you rise up.
Do 10 times if you are a beginner.
Repeat 2-3 more sets.

Variations

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

Precautionary measures

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

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

Precautionary measures

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.

Precautionary measures

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

Lie on the floor or mat with your legs raised straight up (toward the ceiling) and knees crossed.
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.
Exhale slowly. Inhale as you go down, exhale as you go up.
Do 12-15 reps and 3 sets.

Precautionary measures

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

Lie on the floor, you can put your hands on your sides, or behind your head, as if doing crunches.
Raise your legs off the floor and bend your knees.
Pull your right knee toward your chest as your left leg straightens.
Bring your left knee towards your chest, your right leg now moving away.
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

Stand with your feet shoulder-width apart. Knees slightly bent.
Raise both arms in front of you so that they are in line with your shoulders and parallel to the floor.
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.
Keep your back straight. Don't lean forward.
Rotate your torso (just your torso, not your legs) to the right, then to the left.
Repeat 15 times.

8. Exercise “Swinging Plank”:

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

How to perform

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

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

Lie on your side on the floor
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.
Knees straight. Hips do not touch the floor.
Hold the position for 30 seconds. Later, try to stay for 1-2 minutes.
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.

Precautionary measures

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:

The Abdominal Vacuum exercise is a simple exercise that focuses on breathing instead of raising your 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 a “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:

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

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

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

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

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

Variations

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

Precautionary measures

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

Sit on a chair, back straight, shoulders relaxed.
Arms at the sides of the body, palms opposite the hips, palms down.
Take a deep breath.
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.
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

Stand straight, feet together, arms at your sides.
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.
Return to the starting position.
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'll 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 And at the same time, walk 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 part of 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. Eating a few cloves of raw garlic and a thumb-sized piece of ginger every morning can help 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 occurs differently in different people and depends on their 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 poor 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. Train 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. Passive 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. Binge eating

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. Regular check-ins like these in front of the mirror will motivate you to keep working out 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 guidelines recommend measuring the abdomen 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

Kerry P. Taylor

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

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.
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.
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.

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)
Swing: Start with a normal abdominal contraction (from a standing position). Tightening your abdominal muscles, lift your knee, moving it slightly outward and pulling your foot inward. Stretch the bottom of your ribs toward your navel, with your spine resembling 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).
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)

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 with healthy fats instead of pushing yourself to the point of exhaustion. You should also exercise three to five times a week.

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.
Burpees are a more challenging exercise than the side plank, but they are also a great way to lose 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.
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.

Laura London

“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.
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.
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 very strong abdominal muscles and can be used in home workouts.

Lee Brogan

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.
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 plank between rounds as an active rest. Fat is burned very quickly!
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.

Laurie L. Shemek

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 an orbit track 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.

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.
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.

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.

Anthony Trucks

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

Hanging Bicycle: This is a simple bodyweight abdominal exercise that also works your arm muscles. Performed using a crossbar.
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.
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.