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How To Lose Abdominal Fat 7 Exercises to Cut Fat

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Nutrihealthline.com – The goal for many people who are beginning to exercise, especially women, but also men, is to reduce the waist and have a flat stomach . And not just for aesthetic reasons. The abdominal distension is very annoying and fat which accumulates on the perimeter of the abdomen is dangerous to health . For this reason, we seek to exercise and diet to reduce the volume of the gut and, in addition, shape it.

Having excess abdominal fat is also one of the causative factors of the so-called metabolic syndrome, a group of pathologies that increases the risk of suffering from diseases such as diabetes and heart. Therefore, it is important to get rid of that fat, as much as possible, naturally. That is, with exercises to reduce waistline and diet that does not contribute to our body accumulating more fat. The personal trainer of Zagros Sport, Roberto Crespo, gives us the keys to perform these exercises.

Do you want to get a flatter stomach? Aim these exercises for the waist

Do them regularly and you will be able to shape your silhouette in just 3 months.

What exercises reduce the waist

Ideally, you should combine aerobic or resistance training with strength exercises a minimum of three days a week plus active rest the rest of the week. If we are constant, we will be able to burn abdominal fat in three months.

Start with 30 minutes of cardiovascular exercise. You can run, pedal a stationary or elliptical bike at a moderate to intense pace. That is to say, that it does not drown you to the point of having to stop, but that you feel that it is difficult for you to speak.

Continue with 30 minutes of force . The objective is to work the abdomen and the different muscle groups. These training sessions will also accelerate the metabolism to promote a greater burn of calories and fat.

Stay consistent . It is important that you be consistent, since strength training requires that it be done regularly. Seeing that in approximately 12 weeks you are achieving the result you expect, it will be enough motivation for you to keep training.

Exercise routine to activate the abdomen and burn abdominal fat

You don’t have to go to a sports center to do strength exercises. However, it is convenient that, at least in the beginning, a personal trainer tells you how to do them correctly to avoid the risk of injury.

Iron.

It is the most effective exercise to burn fat localized in the abdomen area. It consists of placing the body in a horizontal position with respect to the ground. Be careful, it is not a flexion: the weight is supported by the forearms in and on the balls of the feet.

What gets activated.
  • When done correctly, it activates the abdomen, lower back, buttocks and legs.
  • Repetitions Perform five sets of 30 seconds each and rest 30 seconds between sets.
  • Variant. If your lower back is bothering you or you cannot bear so much force in your arms, you can support your knees.
Squats .

It is one of the most important exercises to burn general fat and, therefore, localized, since it involves a large number of muscle groups.

  • How to do it. Spread your legs shoulder-width apart and pretend to sit down, lowering your body at a 90-degree angle to your knees.
  • Increase the intensity. Hold the pose with your knees bent for 20 to 30 minutes.
Lounge or stride .

Stand with your legs shoulder-width apart and move one leg to a 90-degree angle with your knee as your body descends vertically. After a few seconds holding the posture, you return to the starting position. Then switch legs.

  • You will activate. The quadriceps, glutes and abs.
  • So as not to injure yourself. Keep your back straight and your hips level.
Deadweight .

Begin with your legs shoulder-width apart and continue to keep your knees slightly bent throughout the work. From here, a hip bend or bow is performed bringing the arms to a point midway between the knees and ankles. You should always descend with your back straight to avoid injuries and ascend by making forces from the abdomen, where we want to focus the effectiveness of the exercise.

  • You will strengthen. The muscles of the core or central area of ​​the body.
  • With weight. To increase the intensity of the exercise, you can help yourself with a bar or dumbbells.
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Climbers.

Rest your hands on the floor and stretch your legs parallel to the floor, as if you were going to do a plank, with your back straight. From this starting position, bring your knees to your chest alternately, one at a time. Maintain the movement for a minute without disturbing the rhythm.

Burpees .

It is the most complete and intense exercise. Together with all the muscle groups involved, the abdomen is very intensely activated. This is the sequence of movements that you must repeat for a minute and without rest:

  • Initial squatting position with hands on the ground and head upright.
  • Swing your legs back with your feet together and do a push-up or push-up.
  • Pick up your legs by returning to the starting position.
  • Jump your whole body up and clap your hands.

You must repeat the exercise for a total of 3 sets of 12 repetitions each, with a 30-second rest between sets and 60 seconds between each exercise.

Increase the intensity. You can introduce dumbbells or weights. However, it is not recommended that you do it in the first training sessions.

“On active rest days, on days when we will not do strength exercises, we can choose to jog, ride a bike or swim for 30 to 60 minutes. Cardiovascular exercise of moderate intensity that will keep our body active ”indicates the Zagros Sports trainer.

What to eat for a flat stomach

In addition to these exercises, diet is essential to reduce waist and burn abdominal fat. These tips will help you:

1. Eat more whole fruit and fewer smoothies to take advantage of the fiber in your food.

2. Avoid carbonated drinks, they cause abdominal bloating.

3. Chewing gum swells, as air is swallowed when chewing it.

4. Avoid sugar and sweeteners, since the latter are also very difficult to digest.

5. Chew and eat slower to avoid bloating.

6. Drink a lot of water, since it contributes to the elimination of liquids.

7. If you have a lot of gas, bloating and pain, see a doctor. You could have a food intolerance.


 

7 simple exercises to burn belly fat

If we are not used to doing physical activity, it is convenient that we start little by little and gradually increase the intensity and time. This will prevent possible injury.

Burning belly fat is a concern for many people. Poor diet and sedentary lifestyle (which according to this study carried out by the Austral University of Chile, would be linked to an increase in cardiovascular and metabolic risk), are great enemies of that part of the body. If not controlled in a disciplined way, it is almost impossible to show a slim figure and free of those unsightly rolls of fat.

Fortunately, you don’t have to go to the gym every day or go on strict diets to achieve good results and lose your belly. If you adopt a balanced eating plan and do exercises at home , you can begin to mold this area, to give it the desired appearance.

Exercises to burn abdominal fat

This time we want to share with you 7 exercises that you can incorporate into your routine to focus on this area of ​​the body and burn abdominal fat. Keep in mind that you will only reach the goal if you work the three areas that make up this zone: upper, lower and lateral. Cheer up!

1. Iron

With the plank position, also known as ” plank “, almost all the muscle groups of the body are worked , including the abdomen.

It is a physical resistance exercise that will test your balance, concentration and strength.

How to do it?
  • Lie face down on a yoga mat and support yourself with your forearm and balls of your feet.
  • The hips should be slightly elevated , the back straight and the neck relaxed.
  • Hold this position for 15-20 seconds and rest.
  • Perform 3 sets.
2. Curl abdominal

The curl abdominal is a very simple way to do the classic abdominals, since the legs are relaxed and the effort is focused only on the belly , with which you will burn a little more abdominal fat.

How to do it?
  • Lie on a bench or high surface, with your hands behind your neck.
  • Keeping your legs firmly on the floor, raise your upper torso , contracting your abs.
  • Lower yourself carefully to the starting position and complete 12 reps.
  • Do at least 3 sets per session.
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3. Leg curl

Leg curl exercises involve more resistance, but they are very effective for thinning the abdomen and thighs.

In this case, it is recommended to perform them on a chair or tall object so that the force is focused only on the lower part.

How to do it?
  • Sit on the edge of the chair , with your back leaning back and your legs extended.
  • Next, begin bending your knees, bringing your thighs closer to your abdomen.
  • Keep your muscles contracted throughout the activity, and aim for 8-10 repetitions.
  • Lastly, complete 3 sets.
4. Leg raises

There are several ways to do a leg lift in your daily exercise routine to burn belly fat. However, in this case we propose one in particular, which not only works the thighs but also the buttocks and the abdomen.

How to do it?
  • Lie down on an mat exercise , with both hands at your sides, flat on the floor.
  • Stretch your legs well and raise them without bending your knees.
  • Try to take them as high as possible. Then descend in a controlled manner .
  • Do 3 sets of 10 reps each.
5. Cross abs

The crossed abdominals are an activity that you allows to tone the abdomen and burn the fat deposited in the waist. Its constant practice shapes the figure and helps to reaffirm the muscles in this area of ​​the body.

How to do it?
  • Lie down on a mat for yoga , hands behind his head and legs outstretched.
  • Bend your right knee and raise it so that it meets your left elbow.
  • Return to the starting position and do it with the opposite side .
  • Keep your abs contracted throughout the activity, until you complete a series of 15 repetitions each.
6. Touch the balls of your feet

The stretching of the hands towards the balls of the feet forces the abdomen to contract, while the waist is molded. Instead of doing it in the traditional way, we suggest that it be with the body lying on the floor to increase its intensity and help you lose your belly.

How to do it?
  • Lying on your back, stretch your legs towards the ceiling and extend your arms. In this way, the shoulders are slightly off the ground.
  • Try to bring your toes as close to your feet as possible, keeping your abs tight.
  • Hold the position for 10-15 seconds and rest.
  • Do 3 reps.
7. Dumbbell lats

To end this simple routine exercise to burn belly fat, grab a pair of dumbbells in each hand and do these easy laterals (also known as obliques).

How to do it?
  • Standing with your feet slightly apart and your back straight, hold a dumbbell in each hand at your sides.
  • Begin flexing your trunk to the right side , so that you get as low as possible without bending your knees.
  • Then, return to the starting position and descend to the other side .
  • Do 3 sets of 10 reps on each side.

 

Recommendations when doing the exercises

These exercises to burn abdominal fat can be done anywhere in your home , without having to invest a lot of time. You just have to find a space within your routine, and get to work!

If you wish, you can put on some music to your liking. And if you find a partner who wants to accompany you in this challenge of losing your belly, much better.

However, you have to challenge yourself to do the exercises every day, because they will only work if there is consistency . Do it like this and you will enjoy a slimmer abdomen in no time.

Also, do not forget to warm up before, so you will avoid injuries, as stated in a study carried out by the University of Navarra (Spain). You can also supplement them with a bit of cardio to get in tone.

Lifestyle and abdominal fat

Burning belly fat is possible, and can be achieved by exercising consistently. Of course, the waist does not live only on exercises. You also have to seriously consider other issues, related to food .

The first enemies of a flat abdomen are fried foods, junk food in general, refined flours, and especially sweets. And in addition to this, there are alcoholic beverages.

While the great allies in the diet to lose belly are vegetables, legumes and fresh fruits . So take note, so that you attack the problem from the inside and from the outside.

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