Shredded Abs #1! Fat burning ab workout for advanced!

How to burn belly fat

To make your body athletic and fit, playing sports alone is not enough. It is necessary to understand how fat is burned and put this knowledge into action. The burning process consists of several stages: first, free fatty acids are mobilized from fatty tissue, then transported in the blood to the site of combustion, and then burned in the heart, liver or muscles. Burning a layer of fat and growing muscle are completely different processes that cannot occur simultaneously, so you cannot combine strength training with relief exercises - there will be no result.

The mobilization of free fatty acids depends on various hormones, including insulin. It stops at an average insulin level, so you need to train on an empty stomach. This will increase the content of cortisol, a hormone that accelerates the burning of fat cells. We offer some tips from experts on how to quickly burn belly fat:

• During sleep, a person loses weight, so you need to sleep 8-10 hours.
• Good cardio - jumping rope. Give yourself a twenty-minute workout every day.
• Start doing exercises to burn belly fat (crunches, planks, jumping jacks, pull-ups).
• Before each workout, eat grapefruit, it helps burn subcutaneous fat.
• Skim milk is beneficial; it contains bioactive potassium, which blocks fat formation.
• Another fruit for weight loss is avocado. It is greasy, but does not contribute to the deposition of subcutaneous fat. Avocado contains the carbohydrate mannoheptulose, which delays the formation of fat deposits.
• Drinks include water, green tea, they are drunk before training.
• The most effective workouts are considered to be evening workouts, from five to seven o’clock in the evening.
• Cycling burns fat quickly.

On the stomach and sides

An excellent hula hoop is a special hoop with massage balls inside. They massage and break up fatty tissues, helping to remove fat from the body. In addition, you will have to increase your physical activity, and instead of watching TV, do light jogging or brisk walking and attend aerobics classes three times a week.

Physical education at home can also give results, you just need to know how to train correctly. The lesson should last at least an hour, because during the first 20 minutes of training the body does not burn accumulated calories. The set of exercises is selected individually, but in any case, it is important to keep the muscles in the abdominal area tense throughout the entire workout. To get a thin waist, a woman will have to do aerobic training for a long time and eat right, because the fat from the sides and abdomen is the last to be removed.

Lower belly

Running, brisk walking, and any other cardio exercises that must be performed for at least half an hour with a heart rate reading of 130-140 beats per minute will help burn fat in the lower abdomen. Such activities reduce the level of insulin in the blood, but, on the contrary, increase adrenaline. This is enough to increase blood circulation in adipose tissue and provoke fat burning.

Tips on how to remove fat and pump up your abs

• Don't forget about cardio exercises. You only need to devote half an hour to such exercises three times a week. This will help burn some extra calories. And in order for the exercises to be more effective, they need to be done in the morning, before breakfast, then calories will be burned three times faster! This is due to the fact that the body uses fat to get energy for exercise, because the sugar in the body is low due to the fact that you have not eaten anything since the previous day.
• Eat in portions. It has long been no secret that the key to a slim figure is proper nutrition. And it’s not even a matter of what to eat, but how to do it. You need to eat in small portions, and there should be many meals a day, about six. But, of course, a lot depends on the products. Therefore, it is preferable to eat low-fat foods. However, you cannot completely switch to fat-free food, because... it is necessary for the body. Therefore, you cannot do without fish, nuts, and vegetable oil in your diet).
• Eat protein. Protein, unlike carbohydrates, does not contribute to the appearance of fat. In addition, on the contrary, it helps to get rid of it and form a beautiful, toned body.
• Eat fewer carbohydrates. This tip comes out of the previous one. Our body certainly needs carbohydrates, because... They are the ones who help keep you cheerful and energetic. But their excess leads to fat deposition. But if carbohydrate consumption decreases, the body will take the energy it needs by burning its own fat reserves. To achieve such a result from your body, you need to consume proteins no more than half of the total amount of food. And in order to get maximum energy, you need to choose foods with carbohydrates and a low glycemic index, for example vegetables.
• Drink fluids more often. It is impossible to imagine a healthy body and a slim body that does not receive the required amount of fluid. It is very important to consume at least two liters of water per day. But it should be water, and not any soda or any other drinks containing a large number of calories.
• Don't forget about exercise. At the beginning of the article, abdominal exercises were already outlined that will help pump up your muscles. Everyone has abs, but they are not visible behind a layer of fat. Therefore, it is important not only to build muscle, but also to ensure that fat is only 10 percent. When choosing a set of exercises, you need to choose exercises so that ultimately there is a load on all the abdominal muscles.
• The amount of calories burned depends on muscle mass. It's no secret that the calories burned determine how quickly fat leaves the body. And well-developed muscles help the body burn calories even when the body is at rest.
• Don't be afraid of fat burners. Now the market is overflowing with various protein shakes, sports nutrition, supplements and other things that help build a beautiful body and speed up metabolism. There is no need to be afraid of all this. First, consult your doctor for advice to find out if you have any contraindications. Then study the reviews on the Internet or, perhaps, your friends will be able to recommend the product that suits you. Sports nutrition is an excellent assistant in achieving results, because it is enriched with various necessary substances for the body, and also speeds up and improves the digestive system, on which the speed of your weight loss directly depends. But it is very important to buy sports nutrition. in stores that specialize in this. You shouldn’t try to spend less by ordering cheap analogues on the Internet or buying them in dubious stores. Remember that health is not something you should skimp on.

Be sure to read: Calculation of calorie burning when cycling

Don't get your hopes up that after a couple of sets you'll be able to lose belly fat and tone up your muscles. You need to be purposeful and not deviate from your goals. Setting aside a little time for exercise and watching your diet is not that difficult, and after a few weeks you will already see results that will motivate you to continue exercising.

Exercises to remove belly fat

The abdominal muscles are located in front and on the sides, so exercises need to be selected so that they work all the muscles well in proportion. In addition, it is necessary to remember that the abs are muscles, our goal is not to pump up muscles, but to remove fat deposits from the abdomen and sides. These are completely different goals and they are achieved in different ways. Exercises for losing belly fat at home should always begin with a warm-up - stretching. To do this, while inhaling, you need to inflate your stomach as much as possible and hold, and when you exhale, pull in your stomach and count to thirty.

Plank

The starting position of the exercise is to bend your arms at the elbows, the position of the body is to rest, lying on your elbows. You need to lean on your forearms and toes. The elbows are placed strictly under the shoulders, the hips and stomach are tense during the entire session. Perform the plank while exhaling and hold it as long as you have enough strength (start with 10 seconds).

• Feet together - this will increase the load on the abdominal muscle complex.
• The legs must be kept straight, under strong tension.
• The buttocks are tense all the time.
• The lumbar region should be flat when performing the plank. You cannot round or arch your back.
• The stomach is drawn in as close as possible to the ribs, but there is no need to hold your breath.
• The elbows are placed exactly under the shoulders, which will relieve the load on the shoulder girdle.

Straight crunches

Starting position - lying on your back, on the floor, legs bent at the knees and placed above body level (on a sofa or chair). This position allows you to twist the pelvis from the very beginning of the exercise. It is important to position your hands correctly. The closer they are to the pelvis, the easier it is to perform the exercise. It is more difficult to do crunches if your hands are located far from your head, but you need to gradually increase the complexity of the activity.

At the stage of mastering the exercise, you can place your hands on your stomach to feel the tension in your abs. You need to start twisting the body towards the pelvis slowly, you need to round your back, and raise your shoulder blades from the floor. Try to reach your groin with your head and hold for a few seconds. Then exhale and slowly take the starting position, but you cannot lie down completely on the floor so that the target muscles do not relax until the end of the exercise.

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Diagonal crunches

Used to train the oblique and anterior abdominal muscles. You need to perform the exercise from a lying position on your back, knees bent, feet on the floor. Hands are clasped behind the head, elbows spread to the sides. The shoulders are raised towards the knees, tensing the abdominal muscles. Approaching your knees, you need to twist your body so that your left elbow touches your right knee, then the same with the elbow of your other hand. Movements are slow and smooth.

Abdominal exercises to burn belly fat

You need to enter a mode of active physical activity gradually. The first days do a minimum of repetitions. You need to do at least four workouts per week. And doing each exercise 5-10 times will be enough, but per day, to be effective, you will need to do at least 25 approaches.

The duration of repetitions of exercises should increase over time, but the approaches, on the contrary, should be reduced.

In order to remove belly fat and train muscles, it is enough to perform several exercises:

1. You need to take the starting position, namely: lie on a hard surface and put your hands behind the back of your head. Your legs should be bent at the knees as much as possible, with your feet pressed to the floor. The exercise itself consists of raising the body, creating an angle of 45 degrees between the body and the floor (due to this angle, the lower abdominal muscles are loaded); after raising the body, you need to return to the starting position.
2. The second exercise is to position your legs so that a 90-degree angle is formed between them and your body. Ideally, this exercise should be done with straight legs, but for those who are just starting to practice, bending the knees is acceptable. After which your legs need to be lowered to the surface as slowly as possible. This exercise, unlike many similar ones, is safe for the spine, due to the fact that there is no emphasis on the lower back.
3. In order to perform this exercise, you need to take a horizontal position and raise your legs, bent at the knees, 90 degrees to the body. Next you need to pull them out until they are level, and then return to their original position.
4. This exercise, like the previous ones, is performed lying down. You need to bend your knees and begin to lift your buttocks (from the hard surface). There should be one line from the tummy, chest and butt. After creating this line, you need to return to the starting position. When performing this exercise, you must try to keep your shoulders pressed to the floor, otherwise the result will be ineffective. During this exercise, the upper abdominal muscles are tensed.
5. The next exercise is called “twisting” and it can be performed in two variations: straight and classic. You can choose the one that is more convenient for you: -Classic. You need to lie on the floor with your hands behind the back of your head and your legs bent at the knees. Next, the exercise is done - the right elbow reaches towards the left knee, and the knee towards the elbow and, conversely, the left elbow towards the right knee. In this exercise, your shoulder blades need to be slightly lifted off the floor. -Direct. This exercise differs in that in this case you need to lift your entire body off the surface, trying to touch your elbow to your knee. At the same time, this time the knees remain motionless. This exercise is also done left to right, right to left.
6. And this exercise requires special attention, because... Recently it has been very popular among those who take care of their bodies. It is considered one of the most effective, but at the same time simple. You need to stand up straight and put your hands on your waist. Next, take a breath, which should fill the lungs with air to the maximum. As you exhale, you need to pull in your tummy as much as possible. Then you need to repeat such inhalations and exhalations at least 20 times, 25-20 will be enough.
7. In order to do this exercise, you need to lie on the floor, but this time with your back up. After which you need to rise, relying only on your toes and shoulder blades. It is important to achieve a straight line from the body, avoiding deflections and humps. At first, you need to hold this position for about half a minute, but over time you need to increase the duration, the end point will be 5 minutes.
8. This exercise is similar to the previous ones, but is performed on the side. You need to raise your body (resting on your elbow) so that you get a straight line, and hold for at least 15 seconds (this figure is for beginners), and then you also need to increase the duration of the exercise, reaching 5 minutes.

Be sure to read: A selection of effective exercises for quick weight loss

Gymnastics

Training to burn belly fat should be done at least five times, and be sure to follow a diet. If you do gymnastics every other day, you won’t be able to get rid of the amount of fat around your waist. Before starting the class, you need to warm up by jumping rope or twirling a hoop. What exercises can you do to get rid of your belly? They are selected individually, but there are also common ones for everyone:

1. Squatting on one leg is effective for removing fat from the thighs. From a standing position, with one leg bent and pulled to the waist, you need to do 15 squats, first on one leg, then on the other leg. Keep your stomach tense all the time.
2. Squat crunches are performed with a tense stomach. Stand up, put your feet apart, arms at your sides, squat down as much as possible. Tilt your body until it is parallel to the floor, then reach your hand towards the opposite leg, tensing your abs and twisting. Draw your stomach in tightly and straighten up. You need to do 15 movements on each side.
3. A good squat-jump exercise. From a standing position, you need to do a squat, then jump up without changing the width of your legs. At least ten such jumps should be performed.

Exercises for belly fat

Among the types of physical training for burning belly fat are cardio (aerobic) and strength exercises. After reading the instructions for performing the exercises, you can easily do them at home. When doing exercises at home, it is better to take the advice of trainers - do workouts in front of a mirror. This way you can see yourself from the outside and do everything as correctly as possible. To complete the fat burning complex you will need desire, willpower and 45 minutes a day.

Aerobic

Cardio training or aerobic exercise should be done only after preliminary warm-up and strength exercises. Jumping rope has worked well for burning fat. Jumping trains not only the abdominal muscles, but also the muscle fibers of the legs and back. As a warm-up, do pull-ups and spins for 5 minutes. Once you finish your workout, end your exercises gradually rather than abruptly. Among the types of aerobic exercise are:

• running using a machine or stairs;
• skating (skating);
• playing tennis, basketball or volleyball;
• skiing;
• climbing wall;
• exercises on a stepper or elliptical trainer.

Power

The workouts are suitable for both men and women. Strength training is aimed at creating relief and burning fat in the lower abdomen, but you should not get carried away with them. Along with the relief on the outside, in addition to burning fat, you can gain weight. Thanks to muscle growth, fat is burned. You need to start mastering the exercises with a minimum weight, without weights, so that the body gets used to the load. Strength training begins with general strengthening exercises, then the training is performed according to the scheme with a large number of repetitions:

• squats with a barbell, weights;
• dumbbell bench press;
• deadlift with a barbell;
• push-ups;
• stepping onto a step platform with dumbbells;
• twisting on the floor;
• squats with a tense back until the knee touches the floor.

Bodyflex

The exercise is based on special breathing (like in babies), in which it is not the sternum that rises, but the stomach. You need to master the technique slowly, gradually, listening to your body. For the first few lessons, you can simply master the exercise and only after that start performing bodyflexes. The breathing technique looks like this: exhale – inhale – exhale – pause – relax.

• Exhale completely through your mouth.
• Inhale forcefully through your nose, expanding your belly.
• Exhale completely through your mouth and tighten your stomach.
• Do not breathe for ten seconds, drawing in your stomach as much as possible.
• Breathe and relax.

How to remove belly fat for a man

First you need to pay attention to the abs, oblique abdominal muscles, and lower back. These muscles are used almost all day when a person walks, lifts objects, and bends. To lose excess weight and get your abs in order, a man needs to start going to the gym, where a trainer will offer him an individual set of exercises. The most effective for losing weight are the following:

• leg lifts on parallel bars and horizontal bars;
• climber exercise;
• Ab crunches on a fitness ball.
• lateral exercise;
• dumbbell press.

Burning belly fat in men should begin with a warm-up, performing each exercise up to 20 times in three approaches. Complementing a set of exercises with running, swimming, and cycling will help you achieve results faster. For severely obese men, intensifying exercise is dangerous to health; first you should adjust your diet, introduce activity into your life and lose a few kilograms. You can start with 30-minute brisk walks and increase your walking time to two hours over 10 days.

What is belly fat

Fat deposits in the abdominal area can be a sign of serious health problems. Abdominal accumulations of fat cells indicate a risk of stroke, diabetes or heart disease. If there is a genetic predisposition, fat is deposited faster due to poor nutrition, a sedentary lifestyle, and failure to adhere to a daily routine and rest. A common misconception is that eating fatty foods is a precursor to the appearance of belly fat. Fast food, margarine, baked goods and other products containing trans fats are the main culprits of belly fat.