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4 exercises to lose belly simple to do

4 exercises to lose belly simple to do

June 17, 2024

Whether for aesthetics or health, a flat abdomen is the longing and torment of many, for Sometimes it is not so easy to get rid of extra fat that accumulates in this area of ​​the body .

It does not matter if it's summer and we want to wear a swimsuit, or it's winter and we're waiting to put on a tight dress or shirt to the body; not accumulating excessive fat in the belly is an indicator of well-being.

Achieving this is not so difficult if you have perseverance, discipline and commitment. There are exercises to lose belly that are highly efficient if performed properly.

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4 exercises to lose belly, very useful

These are several exercises to lose belly that you can easily do at home. Of course, keep in mind that there is no non-surgical way of eliminating fat accumulated in a specific part and not in others. Therefore, these recommendations They are both for burning fat in general and for strengthening the abdominal muscles and giving the traveler a definite look .

1. Abdominals

The abdominals are called precisely because it is a specific exercise for this area of ​​the body. There are many variations of crunches, some are for beginners and others for experts, in addition to helping to strengthen specific areas of the abdominals.

This exercise is very popular and you have probably done it once, but the secret is to do them correctly, to be constant and complement the exercise routine with adequate nutrition; this way you can lose your belly.

To start with classic abs, you should lie on a firm, flat surface face up. Then cross your arms over your chest and keep your trunk elevated about 10 cm above the surface. Flex your knees slightly and get up to a 90 ° angle. It is best to start with 3 sets of 30 repetitions each.

From this exercise there are many variations that work the obliques and laterals in a specific way, or that increase the level of difficulty so that you can exercise more resistance and with this a fat burning that will help you see how the size of the belly is decreasing . That the abdominals work well to achieve a flat abdomen, it is important that the movements do them slowly. The most common error at the time of performing them is to raise and return very quickly. Besides that it can cause some injury, it will not accelerate the result.

Another great secret of the abs is that you should not drop the neck or pull it or focus strength to get up. Where you must make strength is precisely the abdomen.

Breathing is another important factor in performing this exercise. You must inhale when you get up and exhale when you lie down. You must do this breathing calmly and without hurting yourself . Remember to make the effort in the belly so that the abdominals are the proper exercise to lose belly.

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2. Jumping jacks

This exercise is the typical one used in aerobic and zumba routines, because its efficiency is very high to eliminate the belly if done correctly.

To start doing it you must stand with your back straight and your knees slightly bent , feet together and arms at your sides. After this, take a small jump at the same time you raise your arms and open your legs to later return to the original position.

The jumping jacks are very effective to help reduce the abdomen because continuous repetitions accelerate the burning of fat. However, you should not exhaust yourself unnecessarily; we must remember that not doing it faster and faster becomes more effective. To avoid falling into that error, it is best to focus on doing well, make strength in the abdomen and breathe properly, in addition to supplementing with a proper diet and focused on burning fat to lower the belly.

3. Climbing

With this exercise you can immediately feel the strength in the abdomen. It consists of placing you in the same position as a lizard, to later flex your knee taking it to the chest, and return to the initial position and then repeat with the other leg.

When you are doing this routine, you should concentrate on that all the strength is concentrated in the abdomen at the moment of folding the legs towards the chest .

In addition to exercising the abdomen, you will feel the resistance in your arms; however, you should not lose focus on the belly and focus your strength and energy at this point to get better results.

4. Burpee

Like the other exercises, this has the advantage of not needing gym equipment to be carried out.

You must stand up and then put your hands on the ground and of an impulse to stretch the legs, then finish in the position to perform a flexion and return to the initial position. You have to put your legs close to your hands and jump up while stretching your arms to the ceiling.

This exercise will make you sweat. Remember to maintain strength in the abdomen and have a correct breath so you can feel in a short time how belly fat is reduced.

The burpee is very popular to achieve a flat stomach because it also helps you exercise legs and buttocks; however, it must be done well and calmly and not in an accelerated way to avoid injury. You can do it in 3 sets of 10 repetitions to start and increase as your resistance increases.

With this exercise you will see how in a short time the fat of your abdomen will decrease to give way to a flat stomach.

Bibliographic references:

  • Reynolds, G. (2009). "Is Your Ab Workout Hurting Your Back?" Well. The New York Times.

Workouts for Women : How to Lose Belly Fat with Exercises (June 2024).

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