The Best Saggy Belly Exercises

Let’s take a look at exercises to reduce the volume in the waist.

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Body Fat Percentage for Men and Women

Fat cells are divided into visceral and subcutaneous. The average for all people is 10% visceral fat and 90% subcutaneous fat. The value depends on many factors, age, genetics as well as the diet that a person adheres to.

The minimum fat content that is considered normal is about 9% for men and 13-15% for women. The deviation of these parameters gives reason to think about how to bring everything back to normal and try not to lower the percentage of body fat.

Table of the normal percentage of body fat in men and women

Causes of Belly Fat Accumulation

• Unbalanced meals such as fast food;
• Sedentary lifestyle;
• Using fast-calorie foods that promote fat accumulation on the flanks and belly;
• A genetic feature of the body to accumulate fat;
• Poor recovery, lack of sleep, the normal number of hours you should sleep is about 7 hours;
• Smoking and alcohol also contribute to the accumulation of belly fat.

Try to avoid stressful situations and experiences, these emotions cause increased levels of cortisol, which also contributes to the accumulation of fat around the abdomen and on the sides.

The Best Exercises to Reduce Belly Fat at Home

Saggy belly exercises aimed at burning fat can be done right at home. Such exercises can be performed both on vacation and at home, wherever you are, 1.5 hours after eating, you can devote 40 minutes of time to training for saggy belly.

1. Classic Plank

This exercise with many options to perform perfectly pumps the whole body and also helps to burn fat in the belly.

How to Do:

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1. Lying on the floor with your face down, on your hands or elbows.
2. Hands with a handstand bent 90 degrees.
3. The push is on the forearms and the tips of the toes.
4. The body should be straight, from head to toe.
5. keep abdominal muscles tense.

Start with 30 sec. and gradually increase the load, reach 1 minute or more.

Read also the article How to Train Different Abs Variation.

Exercises for the Lower Belly and Oblique Muscle.

When performing such exercises, the rectus and oblique abdominal muscles will be involved. The norm for performing such saggy belly exercises is at least 20 times per set.

2. Abs Bicycle

How to Do:

• Lying on your back with your hands behind your head.
• Twenty times in turn we raise our knees to the belly and try to reach with the elbow opposite from the knee to the raised knee.
• Abs in this case must be greatly reduced, you can also complicate the exercise and make a vacuum when lifting the knee.
• This pose is fixed for at least 60 seconds.

3. The Side Plank

How to Do:

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• This exercise is one variation of the plank. Performed while standing on one side
• Stand on your forearm and stand on one side, keep your body straight, do not bend it.
• Start to lift the pelvis up, the shoulders remain in the starting position.
• Perform at least 20 times on one side and 20 on the other.
• This pose is fixed for at least 60 seconds.

4. Abs crunch

How to Do:

• Lie on your back with your arms and legs straight up.
• Now begin to crunch with the strength of the belly muscles trying to reach with hands your feet.
• Perform 20-25 crunch.

5. Russian Twist

How to Do:

• Lie on the floor, you can use a fitness mat.
• Take the V position, and begin to twist the body, do not help yourself with your hips and legs.
• Your belly will be constantly tense.
• Do 20-25 reps

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These exercises must be performed 3 times a week, combined with stretching, cardio. This workout makes the lower abs muscle more elastic.

Conclusion

And so we have considered out 5 effective saggy belly exercises for losing weight. But we must not forget that the right diet is an important factor, you need to remember that 80% of success in losing weight is proper nutrition and only then 20% of training.