If we are not used to physical activity, it is convenient that we start little by little and gradually increase the intensity and time. This will prevent possible injury.
Getting to burn abdominal fat is a concern for many people. If it is not controlled in a disciplined way, it is almost impossible to show off a stylized figure free from unsightly love handles .
Poor nutrition and a sedentary lifestyle are the great enemies of this part of the body. But it’s not just a matter of aesthetics; According to a study carried out by the Universidad Austral de Chile, this in turn would be linked to an increase in cardiovascular and metabolic risk .
Fortunately, you don’t have to go to the gym every day or go on a strict diet to achieve good results and lose your belly. If you adopt a balanced eating plan and do home exercises, you can begin to shape this area, to give it the desired appearance.
Exercises to burn abdominal fat
On this occasion we want to share 7 simple exercises to burn abdominal fat, which you can incorporate into your routine to focus on this area of ​​the body.
But keep in mind that you will only reach the goal if you work the three areas that make it up : upper, lower and lateral; working, of course, regularly. Cheer up!
1. Iron
With the plank position, also known as “plank”, almost all 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 on your stomach on a yoga mat and support yourself with your forearms and the 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.
- Do 3 sets.
2. Abdominal Curls
The curl is a very simple way to do the classic abdominal exercises, since the legs are relaxed and the effort is focused only on the belly , with which you will be able to burn a little more fat.
How to do it?
- Lie down on a bench or high surface, with your hands behind your neck.
- Keeping your legs flat on the floor, raise your upper torso up , contracting your abs.
- Carefully lower yourself back to the starting position and complete 12 reps.
- Do at least 3 sets per session.
3. Leg curl
Leg curl exercises involve more resistance, but are very effective for slimming your abdomen and thighs.
In this case , it is recommended to perform them on a chair or a 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 try to do 8-10 repetitions.
- Lastly, complete 3 sets.
4. Leg raises
There are several ways to do leg raises within the daily exercise routine to burn abdominal fat. 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 exercise mat , with both hands at your sides, flat on the floor.
- Stretch your legs well and raise them without bending your knees.
- Try to get them as high as possible. Then descend in a controlled manner .
- Do 3 sets of 10 reps each.
5. Crusader sit-ups
The crossed abdominals are an activity that 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 of this area of ​​the body.
How to make them?
- Lie down on a yoga mat with your hands behind your head and your legs straight.
- 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 completing sets of 15 repetitions each.
6. Touch the balls of the feet
The stretching of the hands towards the balls of the feet forces the abdomen to contract, while the waist is molded . Normally this is done standing up.
However, on this occasion, instead of doing it in the traditional way, we suggest you do it with your body lying on the floor, to increase its intensity and help you lose belly.
Although precautions must be taken, since there are certain exercises that are not indicated when there is chronic low back pain or herniated disc .
How to do it?
- Lying on your back, stretch your legs towards the ceiling and extend your arms. In this way, her shoulders are slightly raised from the ground.
- Try to get your toes as close to your feet as possible, keeping your abs tight.
- Hold the position for 10 to 15 seconds and rest.
- Do 3 repetitions.
7. Dumbbell Laterals
To wrap up our easy belly fat-burning workout routine, grab a pair of dumbbells in each hand and do these easy sideways (also known as obliques).
How to make them?
- Standing with your feet slightly apart and your back straight, hold a dumbbell in each hand at your sides.
- Begin the flexion of the trunk to the right side , so that it reaches as low as possible without bending the knees.
- Then return to the starting position and lower yourself to the other side .
- Do 3 sets of 10 reps on each side.
Recommendations when doing the exercises
You can do these exercises to burn abdominal fat anywhere in your house , without having to spend 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 of 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 you are consistent . Do it like this and you will enjoy a slimmer abdomen in no time.
Also, do not forget to warm up beforehand , this way you will avoid injuries, as confirmed by a study carried out by the University of Navarra (Spain). Also, you can complement them with a little cardio, to get in tone.
Lifestyle and belly fat
Burning abdominal fat is possible, and it can be achieved by exercising consistently. That yes, not only of exercises lives the waist. You also have to seriously consider other matters, 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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