How to lose belly fat in a week: exercises at home

The problem of fat in the waist area worries many, so the question “How to properly pump up the abs at home to remove the belly and sides?”worries most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective exercises for the lower and upper abs that you can perform at home.

The abdominal area is a problem area for the vast majority of girls and women around the world.Even thin girls can develop a small belly if they stop eating properly and start skipping workouts at the fitness club.What can we say about plump ones?Their stomach must be constantly under close attention.

If you want to prepare your body for summer or a trip to the seaside and get rid of that annoying tummy with abdominal exercises, then we will tell you how to do this as quickly and efficiently as possible.Let's figure out how to pump up the abs to lose belly fat and is it possible to get rid of the belly by pumping up the abs?

How many times do you need to pump your abs to lose belly fat?

It is advisable to do abdominal exercises every day, but if you find it too difficult, then at least once every two days.The total number of classes per week must be at least four.There is no need to immediately throw yourself into the pool headlong and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.

To begin with, 5–10 repetitions per set and 30 repetitions in total will be enough.In the future, increase the number to 50. How much you need to pump your abs to get rid of your belly depends on many factors, including the diet and individual characteristics of the body.

During training, concentrate on your sensations and well-being.You should feel your muscles tightening.If you don't feel them, then most likely you are doing something wrong.

To see results as quickly as possible, do the exercises twice a day - morning and evening.

Rules for abdominal exercises

It is possible to pump up your abs both at home and in the gym.Motivation and focus on results will definitely do the trick.And in combination with some diet, you are sure to achieve what you want in the shortest possible time.

How to eat during training to remove fat from the stomach and sides?

Many girls are interested in “If you pump up your abs, will belly fat go away?”, no doubt!In combination with proper nutrition and regular exercise, the result will not keep you waiting and soon you will notice that your stomach and sides will begin to shrink.However, it is important to remember: abdominal training is not an excuse for uncontrolled eating of sweets.Agree, little benefit will come from training if you destroy the achieved result yourself.

In order for your training to give more results, you must eat properly and balanced, but in no case should you starve or go on diets that include only a couple of apples in your diet per day.Try to increase your protein intake and reduce your fat and carbohydrate intake.

To get rid of fat specifically, you need to give your body cardio exercise (running, cycling) in order to expend as much energy as possible and burn fat due to this.

If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive for guys, but six-pack abs for a girl is clearly too much and many will agree with this, but two vertical stripes look quite good.And a dried body with absolutely no fat can pose a danger to the fair half of humanity.Because of this, the fat balance in the body will be disrupted, which entails problems with reproductive function.So in everything you need to know when to stop.

How to properly and quickly pump up your abs at home to remove fat from the abdomen and sides

Before classes start

It is necessary to adhere to simple rules for training to be fruitful:

• All exercises that are performed lying down must be carried out on a hard, flat surface, roughly speaking, on the floor.If the floor seems too hard, place a fitness mat on the floor;
• Fresh air must be supplied to the room; stuffiness will not only create discomfort when breathing, but will also increase the load on the heart;
• Stock up on clean drinking water without carbon or special drinks that enhance metabolism.
• It is necessary to maintain an interval of three hours between the last meal and training;
• Before you start directly doing abdominal exercises, you need to do a short general warm-up to warm up the muscles;
• The abdominal muscles can recover very quickly, so do not take a long break between exercises;
• Only regular training will bring results.

Effective abdominal exercises that will help you quickly remove your stomach and sides at home

How to pump up your lower abdominal muscles at home?

To pump up the lower abs, exercises such as raising the body from the floor by 45 degrees and raising and lowering the legs are most often used.Precise execution of these exercises will help girls properly pump up their lower abs at home.

Raising the body from the floor 45 degrees

Execution: lie on your back, bend your knees, without lifting your feet from the floor.Raise your torso, stretch your arms up and forward as much as possible.Make sure your abdominal muscles are tense as much as possible.Start with 20–30 repetitions, then gradually increase to the maximum number possible for you.

Raising and lowering legs

Execution: lie on your back, legs straight, arms along your body.Raise your legs at a 90 degree angle to the floor.Lower your legs back as low as possible, but until your lower back touches the floor.Do 15–25 repetitions.

Universal exercises for the upper abs

“How to properly pump up the abs to remove belly fat, what exercises to choose?” - this question interests many beginners; the exercises below will help not only pump up the upper abs, but also keep the entire abdominal area in shape.

Raising the pelvis

Execution: lie on your back, lift your legs up and bend your knees, place your arms along your body.Lifting your pelvis off the floor, pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.

Crunches

This exercise is a “classic” among abdominal exercises.It serves to pump the upper abdominals.

Execution: lie on your back, bend your legs.Raising your torso, reach your elbows towards your knees.Right elbow to left knee and vice versa.

One of the twist options is the straight twist.

Execution: lie next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your feet so that your shoulder blades lift off the floor and your lower back is pressed firmly to the floor.

Callanetics twists -1/100

This exercise differs from regular twisting in that it is performed statically.

Execution: just like a regular twist, but with the only difference - when you reach your elbow to your knee, you need to fix the position of your torso for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretched in the other direction, fixed the position, and again counted to one hundred.Perform the exercise an even number of times.

During any twisting exercise, it is important to remember that the lower back should not be lifted off the floor and the neck muscles should be relaxed.

“Plank” is the best exercise for getting rid of fat on the stomach and sides

An excellent exercise that not only engages all the abdominal muscles, but also engages the muscles of the entire body.The exercise is absolutely static.Moreover, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.

Execution: you need to take a lying position almost like push-ups.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You need to stand straight, so that you can draw a straight line from head to heels.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.

Don’t be lazy and do all these exercises every day, because they won’t take much of your time, no more than 20 minutes.And this, you see, is not such a big price to pay for the beautiful flat tummy that you will soon get.

How to lose belly fat in a week of exercise without harm

It’s easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be resolved at home.

Elementary exercises include twisting a hoop and working out the abdominal muscles.

Rotation of the hula hoop will prepare the abdominal muscles for exercise, blood circulation will be activated in them and metabolism will be optimized.The exercise can be easily combined with watching TV.For beginners, it is better to take a lightweight hoop, and over time, make it heavier.Set your feet to a width equal to the size of your shoulders, and rotate clockwise.Practice with a hoop for 20 minutes.It will be more fun to study with music.

Then you should proceed to the press complex.You need to perform exercises to lose weight in the abdomen and sides: 15-30 repetitions in three sets with minimal respite.

Effective exercises for losing weight on the stomach and sides:

1. Tilts.Stand with your hands at your sides and your feet stable.We tilt our body parallel to the floor, stretch in the direction of our left leg, and pull our arms in opposite directions.Then we bend back to the right (the side seems to be pinched) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal tilt.
2. Body rotations.From the previous position, we turn the body left and right.The torso below the waist remains motionless.
3. Side plank.Lie on your side, lean on your forearm.Raise your body and straighten like a string.Hold for as long as you can (optimally 2 minutes).Roll over and repeat.
4. Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
5. Bike.Continuing to lie down, bend your leg and stretch your knee towards the opposite elbow, do for the other side.
6. Lateral bends.Take a bottle of water in your hand (if you have one, a dumbbell) and lean to the side.Repeat for the other hand.
7. Folding knife.Lie on your back, body fully extended like a string (arms stretch above your head).Raise all limbs at the same time.Try to touch your toes with your fingers.
8. Side twists.Starting position is the same, place your hands behind your head.Place your bent legs at right angles alternately in opposite directions.

Correctly selected physical exercises are a guarantee of beautiful and tightened skin.Moreover, the process of losing weight will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.

Sometimes situations arise that it is necessary to get rid of the stomach within seven days, and such a problem can be eliminated.Even in a week, if you really want to, you can put yourself in order.In this situation, one must not forget that seven days is too short a period.Based on the deadline, you should act comprehensively, the components of which are effective exercises for losing weight in a week.

During exercise, the body warms up, more heat and oxygen enter the fat deposits, which destroys them.In the process of exercising, you can get rid of not only fat, but also become younger in appearance.You can do these exercises for quick weight loss in a week at home.

You need to start the lesson with a small warm-up: running in place (2 minutes) 10 bends forward and left and right.jumping in place (1 minute)

Main part of the training:

• swaying the abdominal muscles.To do this, lie on the floor, bend your knees, and put your hands behind your head.Perform body lifts.It is best to start with 10 lifts, and gradually add 1-2 lifts.
• This exercise should be done lying on your side, so raise your leg as high as possible and fix it for a few seconds.It’s better to start with 5 times on each leg.
• The following exercise will help tighten your lower abdomen; to do this, you should lie on the floor, put your hands under your back, and simultaneously raise both legs.You need to perform this exercise about 10 times, increasing the load over time.

At the end of such a home workout, do some stretching and take a contrast shower.

In order for the weight loss process to bring more productive results, you need to follow a few more tips:

• It is best to practice in the morning and evening, and exercise should be done on an empty stomach, and after exercise you should not eat for about an hour.
• It is impossible to remove fat deposits in a short time without following a diet.Therefore, you will have to limit yourself, at least from sweets and fatty foods.
• Once a week it is advisable to have a fasting day, and you can use apples, kefir, and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
• if a woman is already aged 35-45 years.Here you should take a more thorough approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it is important not to rely on food restrictions.
• If you don’t want to do exercises at all, then walking will help.You need to walk a lot, to work or to study.Thus, give up transport and use only your legs as a means of transportation.
• If excess weight was acquired during pregnancy, then it is impossible to lose it in a week, and you should not torture yourself.In such a situation, you should stick to a healthy diet, do as much exercise as you can, and everything will go away on its own.