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:
Repeat this exercise 3 to 5 times, gradually increasing the hold time as your endurance improves.
Benefits of the plank:
- 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.
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:
- 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.
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:
- 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.
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:
- 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.
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.