The question of what exercises should be done to remove the belly is asked by many women and men. However, training alone may not be enough. The problem of a flat abdomen must be approached in a comprehensive manner, having found out in advance why fat is deposited in the waist area in the first place.
Causes of the appearance of the abdomen
There is a conditional indicator when the waist is considered normal for men and women. It is quite simple to calculate it, you need to divide the waist by the hips. For example, a woman has 85 waist and 100 hips. The formula is as follows: 85/100 = 0.85. The indicator is 0.05 higher. The norm for women is 0.8, for men less than 1.
It is possible to remove the belly and sides at home only by knowing the reason for their appearance. There may be several options such as:
- Hormonal changes;
- Wrong lifestyle.
If, for medical reasons, everything is in order, you can pick up a simple set of exercises for the abdomen and waist, which will help to return the figure to normal. Let’s look at a few common causes of abdominal fat accumulation.
The hormone leptin helps regulate the feeling of satiety in the body. If the sensitivity to leptin in the hypothalamus is reduced, then the owner of the beer belly will continue to gain weight and be unable to control their appetite. In this case, it is necessary to undergo an examination and find out whether this is really so and adjust the rate of food intake, as well as select special exercises to remove the belly.
Lack of T3 hormone produced by the thyroid gland can lead to excess weight accumulation on the abdomen, chest and arms. This variant of events is often found in women after childbirth. In this case, you also need to undergo an examination. The doctor will prescribe hormone therapy, as a result of which the excess body weight will go away by itself, if the woman does not overeat.
A third cause of a hormonal belly is type II diabetes. In this case, the excess production of insulin is triggered. Those suffering from this disease need to follow a certain diet, selected specifically for this case. It is impossible to starve or cut back on the diet without the participation of a diabetes doctor specialist.
Another reason for the appearance of a large waist is the usual menopause. At this point, the hormone estrogen begins to be produced not so intensively, namely, it previously stimulated an active metabolism. The answer to the question of how to remove fat from the sides in this case is one, a woman will have to more carefully monitor her food intake and volume, and also start burning fat, increasing physical activity.
Uterine fibroids can lead to abdominal growth. In the process of development, it enlarges the uterus to such a size as if a woman is 4 months pregnant. Another reason is the formation of cysts on the ovaries. Their weight can reach 5kg, so if a woman’s belly has begun to grow rapidly over the past months and she knows for sure that she is not pregnant, she urgently needs to undergo an ultrasound scan to exclude fibroids and CT and MRI, diagnosing an ovarian cyst.
Sleep and wakefulness disorders
Paradoxically, you can easily remove fat from the abdomen and sides by starting to get enough sleep. The problem is that when the body is under stress, which is caused by lack of sleep, the hormone cortisol begins to be produced in excess, which disrupts metabolism. Fat accumulates in the body, seeking to restore wasted resources.
A hunger strike without training
Wanting to get rid of the stomach as soon as possible, people mistakenly believe that for this you just need to eat less. On the abrupt cancellation of the usual amount of food, the body reacts with stress. It perceives this as an impending hunger strike and begins to strenuously accumulate fat in reserve.
Thus, by depriving yourself of breakfast, you can lose a few calories, but after dinner they will return in double the volume. That is why diets without physical activity are ineffective and after a while the weight returns back. Diet must be combined with exercise so that fat does not accumulate while getting used to the new regime.
Sometimes the usual bloating is perceived as being overweight. Weak abdominal muscles combined with junk food can lead to bloating. The most harmful products in this case are flour products, legumes, carbonated drinks and dairy products. It is necessary to observe what kind of food leads to gas formation, and exclude them from the diet.
Stretched stomach walls
Routine overeating most often leads to the deposition of fat in the abdomen. And the main reason for this is a distended stomach. The walls of this organ are quite elastic, and if you regularly consume a little more food than a person needs at one time, the stomach will quickly adapt to such a diet and it will be more and more difficult to get a feeling of fullness each time.
In this case, fractional nutrition will help. That is, you need to eat a little, but often. A serving should fit in one bowl or a 250-gram mug. The break between meals should not exceed 2-3 hours.
Tip: For weight loss, many overweight users have found the best routine possible which is taking T3 to start with, as this substance increases the body’s metabolism and in turn, allows the user to drop weight rapidly. After this initial weight loss is complete, Clenbuterol is used, as this substance acts as a pre-workout fat burner and allows for you to burn fat from the moment you start your daily activities or start your workout. This means that you can burn away what is left of that weight load or fatty deposits. Using these substances for 3-month periods has been shown to be the best way in which to burn and lose that excess weight! You can find these substances within our online store with home delivery and more information on their use.
Exercises to help remove the belly at home
Now let’s look at a few simple exercises to help remove the belly at home for a woman or a man. This will require loose clothing and sufficient space in the room they are performed in.
Plank + spin
The famous plank will help to get rid of excess weight in the waist area, but in an improved version. The starting position is with the elbows on the floor at right angles to the body, back straight and the feet rest on the floor.
While holding the starting position, begin to rotate your hips to the right and left without touching the floor. The feet are continuously pressed into the floor, knees remain straight.
You can quickly lose weight in the abdomen by training the abdominal muscles. But for those who cannot get up even once, the following exercise should be tried. Starting position, lying on the floor, straighten your legs, arms behind your head, elbows in different directions.
The buttocks are fixed to the floor. Begin to alternately raise your legs, bending at the knees, to the chest as high as possible, touching the elbows. At the same time, begin to rotate your waist to the right and left, touching the right elbow of the left knee and the left elbow of the right knee. The exercise is done slowly to maintain balance. The muscles of the abdomen at this moment are maximally tense.
Oblique muscle pumping
Regular pumping of oblique muscles will help to remove fat from the waist. The good thing about this exercise is that it is also suitable for men who want proportional abs. Women should be careful when performing approaches, because the waist can begin to increase in breadth, while decreasing in front. The starting position is, standing on your feet, hands behind your head, elbows in different directions in a straight position.
Raise your legs alternately, bending the knees as high as possible, trying to touch the elbow, which are also directed towards the knee. In this case, the knees should be taken to the sides, the elbows should not go forward. Touch your right elbow with your right knee and your left elbow with your left knee.
Bleeding abs and thighs
An exercise that combines pumping the muscles of the abdomen and hips at the same time will help to remove the sides at home. It is especially suitable for women who have undergone a caesarean section, in which it is contraindicated to work excessively with the abdomen. The starting position is lying on the floor, arms at the seams and the legs straightened.
Press the feet together without opening. Raise your legs at an angle of 45 degrees, your knees are straightened. Begin to perform leg bends to the right, left, buttocks firmly pressed to the floor. Hips and abs are tense as much as possible.
Tips for a flat stomach
A set of exercises must be combined with proper nutrition and healthy sleep, as well as the absence of stress. Following the simple rules that should be the foundation of a healthy lifestyle will help you maintain a flat stomach effortlessly.
- If you can’t get away from fatty foods and sweets, it is better to eat all this in the morning, that is, for breakfast. During the day, extra calories will be burned. But in no case should you eat harmful foods after 6 pm, when the body is gradually preparing for sleep and slowing down the metabolism.
- When planning a diet, it is necessary to replace unhealthy fats with useful ones, and harmful salt with spices. Healthy fats include walnuts, avocados, olive or flaxseed oil, and fish oil. Of the spices, turmeric and peppers work best with fat.
- Drink enough water throughout the day to cleanse the intestines and strengthen the kidneys. You can calculate the required amount of water using the formula: multiply your body by 0.3. For example, 75 kg x 0.3 = 22.5. You need to drink 2 liters of 250 ml per day.
- It is necessary to train yourself to constantly keep your abdominal muscles in good shape. At the same time, the stomach does not need to be drawn in, it is enough just to strain the muscles. Thus, there is an active pumping of the abdomen, the muscles will become stronger over time, and the intestines will begin to remove food debris faster.
- Oxygenate your muscles. Oxygen helps burn fat faster by enhancing tissue metabolism. To do this, you can do cardio exercises or breathe vigorously from time to time, for example, while at work at the office table.
Changing your usual lifestyle is the main condition on the way to getting rid of extra pounds on your stomach. Fat in the waist area is the last to go, so you need to mentally tune in for a long period of time before you get the first results!