Losing belly is one of the most common goals when it comes to improving health and physical appearance. Abdominal fat not only affects aesthetics, but can also be linked to health problems such as heart disease and diabetes. Fortunately, there are simple exercises that can help you reduce that unwanted belly fat and tone your abdominal muscles.
1. Plank
The plank is an effective exercise to strengthen the abdominal muscles, back and shoulders. To perform a plank, follow these steps:
- Lie face down on the floor, supporting the weight of your body on your forearms and the balls of your feet.
- Hold your body in a straight line from head to heels, preventing your hips from sinking or rising.
- Hold this position for 30 seconds to 1 minute, breathing steadily.
- Strengthens deep abdominal muscles, improving posture and torso stability.
- Helps reduce abdominal fat by activating the core muscles and increasing caloric expenditure.
- Improves abdominal strength lower back, preventing injuries and discomfort in the lumbar area.
- Lie face up on the floor with your knees bent and feet flat on the floor.
- Place your hands behind your back. head, avoiding pulling the neck forward.
- Lift the torso towards the knees using the abdominal muscles, keeping the lower back in contact with the floor.
- Descend slowly back to the starting position.
- They strengthen the rectus abdominis muscles, helping to define the front part of the torso.
- They improve the resistance of the abdominal muscles, promoting stability of the core.
- They help burn calories and reduce abdominal fat when combined with a healthy diet and cardiovascular exercise.
- Get into a plank position, with your arms extended and your hands under your shoulders.
- Push one knee forward. chest and then quickly switch legs, as if you were running in place.
- Keep your abdomen contracted and your body in a straight line throughout the exercise, preventing your hips from rising or falling.
- Perform the exercise at a fast pace for 30 seconds to 1 minute.
- They increase heart rate, improving cardiovascular capacity and calorie burning.
- They work the core muscles intensely, strengthening the abdominals, back and shoulders.
- They help improve coordination and balance by requiring coordinated movement of the arms and legs.
- Sit on the floor and bend your knees slightly, keeping your feet elevated off the ground and your torso slightly tilted back.
- Put your hands together in the center of your chest and turn your torso to one side, bringing your hands close to the floor.
- Return to the center and repeat the movement to the other side, keeping your abdomen contracted throughout
- Perform 2 to 3 sets of 12 to 15 repetitions per side.
- They promote the strengthening of the obliques, the lateral abdominal muscles that contribute to a defined waist.
- They improve the stability of the core by working on the rotation of the spine.
- They help to tone the abdominal muscles completely, complementing other exercises in the routine.
Repeat this exercise 3 to 5 times, gradually increasing the hold time as your endurance improves.
Benefits of the plank:
2. Crunches
Crunches are one of the most popular exercises to tone abdominal muscles. Follow these steps to perform crunches correctly:
Perform 2 to 3 sets of 15 to 20 repetitions of crunches, concentrating on contracting the abdominals in each repetition.
Benefits of crunches:
3. Mountain Climbers
Mountain climbers are a dynamic exercise that combines cardiovascular work with strengthening of the abdominal muscles. Follow these steps to perform mountain climbers effectively:
Repeat the mountain climbers 3 to 5 times, resting briefly between each set to catch your breath.
Benefits of mountain climbers:
4 . Russian Twists
Russian twists are an effective exercise for working the obliques and lateral abdominal muscles. Follow these steps to perform Russian twists properly:
Be sure to keep your back straight and the movement controlled during Russian twists to avoid injuries in the lumbar area.
Benefits of Russian twists:
By incorporating these 4 exercises to lose belly regularly into your training routine, you will be able to strengthen your abdominal muscles, reduce fat in the belly area and improve your overall health. Remember to combine them with a balanced diet and cardiovascular exercise to obtain the best results. Always consult a health professional or personal trainer before beginning any exercise program, especially if you have pre-existing medical conditions.