We offer you a ready-made exercise plan for the abdomen that will help you lose weight and tighten the problem area of the body. To help you not only strengthen your abdominal muscles, but also speed up fat burning, combine cardio and core strengthening exercises with each other. if you want to lose weight and reduce belly fat fast, Intermittent loading is most effective.
THE PROGRAM WILL CONSIST OF FOUR CIRCLES:
- First circle: cardio exercise
- Second circle: exercises to strengthen the core
- Third circle: cardio exercise
- Fourth circle: core strengthening exercises
Do the exercises for the specified number of repetitions. Rest 10-20 seconds between exercises as needed. If you are an advanced student, you can repeat each circle twice. If you are a beginner, then reduce the number of repetitions, the number of exercises, or the number of circles. Be sure to warm up before training and cool down after training .
You can do this timer workout:
- Beginners: 30 seconds work / 15 seconds rest
- Medium: 40 seconds work / 20 seconds rest
- Advanced: 50 seconds work / 10 seconds rest
FIRST CIRCLE: CARDIO EXERCISES TO BURN FAT
1. Running with the rise of the knees
Stand up straight with your arms bent at the elbows as if you were running. Start running in place, raising your knees high. The hips should rise to about parallel with the floor or slightly higher. Do not lean your back back and do not lift your head up, so as not to create a load on the spine. Land softly without stressing your knees. The arms move in sync with the legs. If you want to simplify this exercise, then do not raise your knees too high.
How much to do: 20-25 times (on each side)
2. Squat jumps
Descend into a sumo squat: legs wide apart, thighs parallel to the floor, toes extended, back tilted straight, pelvis pulled back. Lower your arms so that your palms touch the floor. Jump out gently from the squat, fully straightening and bringing your legs together. Hands remain free along the body. Without staying longer than a second in the top position, return to the sumo squat with a jump. If you want to simplify this exercise, then do not dip into a deep sumo squat (hips may not reach parallel to the floor).
How much to do: 25-30 times
3. Horizontal running
Take the plank position on your hands - as if you were preparing to do push-ups. Begin to alternately pull your knees to your chest, quickly rearranging them one after the other. Imagine that you are running in a horizontal position. Tighten your abdominal muscles. If you want to make this exercise easier, then slowly bring your knees to your chest without jogging. While running horizontally, the entire muscle corset is perfectly involved, so be sure to include this exercise in your training plan if you want to remove your belly.
How much to do: 20-25 times (on each side)
4. Skater
Lower yourself into a half squat. The right leg is the pivot leg, the left leg is taken diagonally back, its foot does not touch the floor. The right hand is also laid back, the left hand touches the floor. With a slight bounce to the side, transfer your weight to your left leg, touching the floor with your right hand. In this exercise, in addition to the abdomen, you also actively engage the muscles of the buttocks and thighs, so you can not only remove the stomach, but also tighten the whole body. If you want to simplify this exercise, then step from one leg to the other without jumping. You can also touch the floor with your back foot to make it easier.
How much to do: 15-20 times (on each side)
You can repeat this cardio circle twice if your endurance permits.
SECOND CIRCLE: EXERCISES TO STRENGTHEN THE CORE
1. Twisting
Lie on your back with your palms crossed behind your head. Bend your knees and lift them so that your shins are parallel to the floor. Press your lower back to the floor, there should be no gap between the floor and back. Tighten your stomach and lift your shoulders and shoulder blades off the floor. Hold for a second in the upper position and lower yourself to the floor. Do not strain your neck or pull it forward; your elbows point to the side throughout the exercise. If you want to simplify this exercise, then lower your feet to the floor.
How much to do: 20-25 times
2. Plank on the elbows
The elbow plank is one of the most effective static core exercises to help you flatten your belly and strengthen your spine. Pay attention to the correct position during the plank: the body forms a straight line, the pelvis does not rise up and does not fall to the floor, the gaze is directed forward, the elbows are under the shoulders, the abdomen is tense, there is no deflection in the lower back. You can put your forearms straight in front of you or put your palms together.
How much to do: 30-60 seconds (if there is no stopwatch, you can count to 30-60)
3. Bicycle
Lie on the floor again and place your hands behind your head. Lift your shoulders off the floor, cross your knees and lift them off the floor. Curl diagonally so that the right elbow touches the left knee, with the right leg fully extended. Then, pull your right knee toward your left elbow, twisting in the opposite direction. Feel the oblique abdominal muscles working. The higher the legs are raised above the floor, the easier it is to perform the exercise.
How much to do: 10-15 times (on each side)
4. Swimmer
Lie on your stomach with your arms extended forward over your head. Raise your right arm and left leg at the same time as high as possible, lifting your chest and thigh off the floor. Feel the tension in your abs and psoas. Return to the starting position and lift your left arm and right leg up in the same way. This exercise will not only help you remove your belly, but also improve your posture and relieve back pain.
How much to do: 10-15 times (on each side)
5. Side bar
Get into a side plank pose. To do this, lie on your side with support on your forearm, your legs are on top of each other, your stomach is tucked up, your hand is on your side. Lift your pelvis up, resting on the forearm and foot of the lower leg. Stretch your hips up, keep a steady position. This is a side plank pose that helps lift your belly and tighten your waist. If you are a beginner, stay in a static side plank position for 30-45 seconds. More experienced trainees should perform the lateral plank in dynamics with the pelvis lifting up and down. When lowering the body down, only lightly touch the floor, do not relax the muscles. Remember to do the exercise on both sides.
How much to do: 10-15 times (on each side)
6. Russian turn
Sit on the mat with your knees bent. Tilt your back slightly back so that there is an angle of approximately 45 degrees between your back and the mat. Place your palms together near your chest. Lift your feet off the floor. A right angle is formed between the body and the thighs. In this position, begin to rotate the body to the sides, engaging the abdominal muscles and trying to touch the floor with your elbows. To make this abdominal exercise easier, lower your feet to the floor.
How much to do: 15-20 times (on each side)
7. Turns in the bar
Stand in the plank position on your elbows as described above. Begin to turn the body to the side so that your hips touch the floor. Do not fall on your side, your core muscles should remain tense. Do the exercise alternately in both directions. This exercise will help you to remove the belly, oblique muscles and the side area.
How much to do: 10-15 times (on each side)
THIRD CIRCLE: CARDIO EXERCISES TO BURN FAT
1. Breeding hands in a semi-squat
Sink into a half-squat, the back is tilted, the knees do not come out in front of the toe. The arms are bent at the elbows and brought together. Begin to spread your legs wide in the jump, gently sinking onto your toes. Simultaneously with your legs, spread your elbows to the sides to actively engage your upper body and burn more calories. If you want to make the exercise easier, place your hands on your belt.
How much to perform: 30-35 times
2. Burpee
Burpee is one of the best exercises to get rid of the stomach and problem areas. To complete it, take the position of the plank on your hands. In the jump, pull your knees to your chest and straighten, jumping sharply up with your arms raised. Without stopping in the upper position, bend over to the floor and place your palms on the floor. Then jump into the plank, fully straightening your body. If you want to simplify this exercise for the abdomen, then do not jump out in place when you straighten up.
How much to do: 10-15 times
3. Skier
This is a simple yet effective exercise for losing weight in the abdomen, thighs and buttocks. Stand straight with your arms bent at the elbow as for running. Begin to spread your legs in the jump so that the front leg is bent at the knee, and the back leg is extended and laid back. If you want to simplify the exercise, then put your hands on your belt and do not spread your legs too far apart - jump gently on your toes, without bending your front leg at the knee.
How much to do: 20-25 times (on each side)
4. Jumping with legs apart in the bar
Take the plank position on your hands: your back is straight, your stomach is tense, your pelvis does not sag, your palms are under your shoulders, and there should be no deflection in the lower back. Start jumping with your legs spread wide to the sides. The back remains straight, do not pull the pelvis up too high. Land softly with your knees bouncing slightly. If you want to simplify this exercise, then alternately take your legs to the side. Be sure to include this static-dynamic exercise in your workout if you want to remove your belly.
How much to do: 25-30 times
You can repeat this cardio circle twice if your endurance permits.
FOURTH CIRCLE: CORE STRENGTHENING EXERCISES
1. Scissors
Lie on your back with your back firmly pressed to the floor. The shoulders are off the ground, the neck is free, the gaze is directed forward. The arms are extended along the body, the straight legs are raised above the ground. Alternately lift the arms and legs of the same name up and down with a small amplitude. Move in sync, do not lift your lower back off the floor. For an easier exercise, place your hands under your buttocks and move only your legs.
How much to do: 20-25 times (on each side)
2. Spider bar
Assume the plank position on your elbows as described above. Pull your knee to the elbow of the same name, trying not to lower your pelvis to the floor and not lifting your buttocks high up. Feel how the abs and oblique are working well in this exercise. Do the exercise alternately on both legs.
How much to do: 10-15 times (on each side)
3. Raising the legs
Lie on your back again, put your hands behind your head and lift your shoulders off the floor. Raise your straight legs above the floor (about 40-50 cm). Leaving your upper body in a stable position, lift your straight legs up to a right angle with the floor. The loin remains flat on the floor. Feel the tension in the muscles in your lower abdomen. You can bend your knees slightly or put your hands under your buttocks if it is difficult for you to do the exercise at first.
How much to perform: 15-20 times
4. Superman
Lie on your stomach with your arms outstretched. Tighten your stomach, pull your navel up to your spine. Begin to lift your arms and legs up at the same time, lifting your chest and hips off the floor. Arms and legs are straightened and stretch as high as possible. The body support is transferred to the abdomen. Feel a pleasant tension in your lower back. Superman is one of the best exercises for posture correction and a strong muscle corset.
How much to perform: 15-20 times
30 exercises for posture
5. Touching the shoulders in the bar
Stand in a plank with support on your hands. Tighten your stomach, do not lower your pelvis down and do not lift your buttocks high. The body forms a straight line. Lift your right hand off the floor and touch your left forearm with your fingers, then return to the plank and perform a similar movement with your left hand. Beginners can kneel down to do this exercise.
How much to do: 10-15 times (on each side)
6. Lateral slopes lying
Lie on your back with your lower back flat on the floor. Bend your knees and lift your shoulders off the floor. Begin to twist in the body, trying to reach with your fingertips to the foot of the same name - as if you are bending to the side. Perform this simple abdominal exercise alternately to the right and left.
How much to do: 15-20 times (on each side)
7. Twisting in the side bar
Stand in the side plank position on your forearm as described above. Raise your free left hand above your head. Twist by bringing your left hand to your left knee. This exercise combines static and dynamic loading, which is very useful for those who want to remove the stomach. Beginners can lift their leg up and put their hand on the waist or stretch it straight up - this will make it easier to maintain balance. Remember to do the exercise on both sides.
How much to do: 10-15 times (on each side)
Do you find these fat burning exercises too tough?
Do you think reducing belly fat with exercises will be time consuming?
Do you want to loss belly fat fast without stress?
