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Effective exercises are the basis in the fight against the belly band. Regular training will accelerate the process of fat burning, strengthen muscles and firm the skin. Here are 8 effective exercises that will help you get rid of the stubborn defect of the belly band.

Contents:

  1. Tire exercise: knee - elbow
  2. Tire exercise: knees up
  3. Tire exercise: climbing
  4. Tire exercise: pump board
  5. Tire exercise: classic plank
  6. Tire exercise: crunches with a weight
  7. Tire exercise: interweaving
  8. Tire exercise: cross-piece

Howto exerciseto get rid ofbelly band ? You should choose a training set that strongly engages the abdominal muscles, and at the same time increases the heart rate to a level that allows you to burn fat quickly. This is how the exercises described below work - they activate and strengthen the muscles around the waist, while allowing the body to get tired.

You will notice the first results after two weeks of regular training. It is important, however, to exercise at least 3 times a week, and to follow a proper diet. Low-calorie meals will stimulate your metabolism and increase the effects of weight loss.

Tire exercise: knee - elbow

Stand up straight. Raise the right leg, bent at the knee, diagonally to the level of your chest. Twisting the torso, touch the left elbow to the knee. Alternately, lift your left and right leg diagonally and touch your knees with the opposite elbow. Remember to keep your back straight. Throughout the exercise, tighten your abdominal muscles to stabilize your figure.

Tire exercise: knees up

Start running in place, lifting your knees as high as possible. Keep your arms bent at the elbows and as relaxed as when running. Practice 30 seconds. Perform the first 15 seconds at a moderate pace, in the second half speed up.

Tire exercise: climbing

Move from the plank position on straight hands (lean on your palms and toes, remember to keep your back straight). Raise your hips a little higher and start drawing one knee, then the other, to your chest. Work your feet dynamically as if you areclimbed, but level. Be careful not to lift your hips too high.

Check also:

  • How to lose your stomach in a month? 10 tips from a fitness trainer
  • 9 most important rules for slimming your belly

Tire exercise: pump board

Take the plank position with your forearms supported. Keeping your torso and legs in a straight line, first straighten one arm, then the other elbow, and move to the plank on the back of your palms. Then bend your elbows and return to the plank on your forearms.

Tire exercise: classic plank

Stay in the planek, leaning on your forearms. Remember the perfectly straight line of the head, torso and legs - don't lower or raise your hips too much. Hold this position for 30 seconds.

See also: The challenge: a flat stomach in 30 days

Tire exercise: crunches with a weight

Prepare a 4kg weight (if you are a beginner, choose a 2kg weight; you can use a large bottle filled with water instead of a sinker). Lie on your back, bend your legs at the knees. Place the weight on your chest, hold it with your hands on both ends. Do light crunches without taking the lumbar area off the floor. Pay attention to proper breathing - breathe out when going up, inhale when lowering. Do not stretch your neck up, try to keep your head and torso in line.

Tire exercise: interweaving

Do not change the starting position from the previous exercise. Raise your torso at an angle of approximately 45 degrees. Then raise your feet and calves so that they are parallel to the floor. Take a weight or a small bottle of water and start passing it from hand to hand, under one knee or under the other knee (the legs work all the time just like on a bicycle). Continue for 30 seconds. Keep your back straight and keep your abdominals taut. If you want to make the exercise difficult, tilt your torso more towards the floor.

Tire exercise: cross-piece

Take the same starting position as in the previous exercise. Bring your legs together. Take a weight or a small water bottle and shift it from hand to hand under your knees. After 15 seconds, change direction and practice another 15 seconds.

Important

Do each exercise for half a minute. Move smoothly between each exercise - try not to take breaks or change positions unless necessary.

It takes about 8 minutes to complete the complete set.

Before starting your training, do a thorough warm-up. Remember to stretch your muscles at the end, especially your abs.

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Belly