Eliminate abdominal fat with effective exercises specifically designed for women. Say goodbye to that swollen and toned belly.

Eliminate abdominal fat with effective exercises specifically designed for women. Say goodbye to the swollen belly and wear a toned abdomen.

Excess abdominal fat is a common concern for many women. Not only does it affect our aspect and confidence in ourselves, but it can also assume important health risks. Regular practice of exercises specifically directed to the abdominal zone is essential to reduce abdominal fat and improve general wel l-being.

With regard to exercises to reduce abdominal fat in women, there are several effective options. Cardiovascular exercises play a crucial role in calorie burning and the reduction of general body fat, including abdominal fat. Activities such as walking at a light pace, running, riding or swimming, for at least 30 minutes a day, can help start their weight loss trip.

Tip: Cardiovascular exercises should be combined with specific force training to obtain the best results. Do not forget to consult a health professional before starting a new exercise routine.

Strength exercises, especially those who work the central muscles, can help tone and tighten the abdominal area. The incorporation of exercises such as plates, abdominals, Russian turns and leg elevations in their training routine can effectively strengthen abdominal muscles and help eliminate belly fat.

  1. Iron: Place yourself in the bending position with your forearms resting on the ground and elbows just under the shoulders. Keep this position all the time you can, working the trunk and keeping your back straight.
  2. Abdominals: Fully mouth with bent knees and feet resting on the ground. With the hands behind the head, lift the upper part of the body of the ground, concentrating on the abdominal muscles. Go down again and repeat.
  3. Russian torsions: Sit on the floor with the legs flexed and high feet. Hold a weight or a medicinal ball with both hands and turn the torso from one side to another, touching the floor with the object on each side.
  4. Leg elevations: Fully face with your legs stretched. Slowly lift your legs from the ground, keeping them stretched, until you form an angle of 90 degrees with the ground. Take down your legs without touching the ground and repeats.

Combining these exercises for belly fat with a balanced diet and a healthy lifestyle in general, you will get the best results in your search for a more toned and trimmed abdomen.

Belly Fat Exercises for Women

1. Iron exercises:

Iron exercises are very effective in working several muscle groups, including central muscles, in order to tone and strengthen the abdomen. To perform a basic plate, place yourself in a flexion position with the arms separated at shoulder height and the body in a straight line from head to toe. Keep this position between 30 seconds and 1 minute, contracting the abdominal muscles and buttocks. Repeat this exercise for 3-4 series, gradually increasing the duration as your strength improves.

2. cardiovascular exercises:

Cardiovascular exercises such as running, riding a bike, swimming or walking at a light pace can help burn body fat in general, including the belly. Try to perform at least 150 minutes of aerobic activity of moderate intensity or 75 minutes of aerobic activity of vigorous intensity every week. These exercises not only increase caloric expenditure, but also improve cardiovascular health. Consider incorporating high intensity intervals training (HIIT) into your training routine, alternating periods of intense exercise and short recovery periods, to maximize fat burning and increase metabolism.

Example of training routine:
Exercise Duration/repetitions
Iron 3 series of 30 seconds to 1 minute
Climbing 3 series of 12-15 repetitions
Abdominals by bicycle 3 series of 12-15 repetitions
Running/Jogging 30 minutes, 3 times a week
Training by high intensity intervals 20 minutes, 2 times a week

Remember that to get a flat belly it is necessary to combine regular exercise with a balanced diet and healthy lifestyle habits. Consult a health professional or a coach entitled before starting a new exercise routine, especially if you suffer from any disease or physical limitation.

Crunches: Targeting the Abdominal Area

The correct technique:

  1. Tashed mouth with your knees flexed and feet resting on the ground, separated to the width of the hips.
  2. Place your hands behind your head, with your fingers slightly touching the sides of your head. Avoid pulling the neck during exercise.
  3. Contract the trunk carrying the navel to the column.
  4. With the abdominal muscles, lift the head, neck and shoulders of the ground, keeping the lower back attached to the ground.
  5. Spere when climbing and inspired by going down to the initial position. Be sure to control the movement and avoid impulse.
  6. Repeat the number of repetitions you want, starting with a manageable number and gradually increasing as your strength improves.

Tip: To maximize the efficacy of abdominals, focus on quality rather than quantity. Performing slow and controlled movements with the proper form will give better results than to hurry to make a large number of repetitions.

Variations:

  • Inverse crunch: Tashed mouth with the legs extended and hands on the sides. Lift your legs from the ground, bending your knees and carrying them to the chest. Use the abdominals to lift the hips of the ground and take them to the chest.
  • Oblique flexions: Fully face up with your knees flexed and feet resting on the ground. Cross the right ankle on the left knee. Place your hands behind the head and lift your head, neck and shoulders on the floor while turning the torso to the right, with the aim of touching the left knee with the right elbow. Return to the initial position and repeat on the other side.
Benefits Variant of the crunch
Tone the lower abdominals Inverse crunch
Work obliques OBLICUOUS CRunch

Plank: A Full-Body Workout

The beauty of the iron exercise lies in its simplicity. It does not require equipment and can be done anywhere, which makes it an ideal option for women who want to exercise at home or outside it. When working the central muscles, including abdominals, oblique and lumbar, the table helps stabilize the spine and maintain a healthy posture. In addition, exercise the muscles at the top of the body, such as shoulders, arms and chest, as well as those of the bottom, such as buttocks and quadriceps.

The iron exercise offers a wide range of variations, which allows people to customize training according to their level of physical form and their specific objectives. Beginners can start with the traditional iron, placing themselves in a position similar to that of the flexions, relying on the forearms and tips of the feet. As they acquire strength and stability, they can progress towards more demanding variations, such as lateral plate, inverted plate or plate with leg elevation. Adding these variations to routine can help work different muscle groups and avoid boredom.

  • The exercise of the plate involves multiple muscle groups, which makes it a training for the whole body.
  • Strengthens the central muscles and improves posture.
  • The plates can be done anywhere and do not require equipment.
  • There are several variants of plates that adapt to different levels of physical and objectives.
BENEFITS OF THE PLANK EXERCISE
Works several muscle groups
Work the central muscles
Improves posture
It does not require equipment
Adapts to different levels of physical and objectives

Bicycle Crunches: Engaging the Entire Core

When performing bicycle crunches, it is important to maintain proper form to maximize the benefits and minimize the risk of injury. Start by lying on the floor with your lower back resting firmly against the floor. Place your hands next to your temples, elbows out to your sides, and lift your legs off the floor, bending your knees at a 90-degree angle.

Contract the rectus abdominis: As you begin the movement, bring your right elbow closer to your left knee and, at the same time, straighten your right leg. Next, switch sides and bring your left elbow closer to your right knee while straightening your left leg. This movement imitates pedaling a bicycle and effectively works the rectus abdominis, the front muscles of the abdomen.

The bicycle crunch exercise not only works the rectus abdominis, but also the obliques, transversus abdominis, and hip flexors. The twisting movement of the exercise activates the obliques, responsible for rotation and flexion of the spine. By incorporating the transversus abdominis, which acts as a natural corset, bicycle crunches help stabilize the trunk and improve posture.

Benefits of bicycle crunches:
1. 1. Strengthens core muscles.
2. 2. Improves posture and stability.
3. Work several muscle groups simultaneously.
4. Burn calories to lose fat.

Adding bicycle crunches to your workout routine can help you achieve a stronger, more toned core. It is important to incorporate a variety of exercises that target different muscle groups to optimize results and avoid stagnation. Remember to always listen to your body, start with the right intensity and gradually increase the difficulty as your core strength improves.

Russian Twists: Building Strong Obliques

The technique:

  1. Sit on the floor or a mat with your legs bent and feet flat on the floor. Lean back slightly to work your core muscles.
  2. Interlock your fingers or hold a weight or medicine ball with both hands in front of your chest.
  3. Keeping your back straight, lift your feet a few inches off the floor, leaning on your waist bones.
  4. Exhale and slowly rotate your torso to the right side, placing the dumbbell or hands next to your right hip. Keep your elbows slightly bent throughout the movement.
  5. Pause, contracting the obliques, and inhale to return to the starting position.
  6. Repeat the turn to the left side, with controlled and deliberate movements.
  7. Continue alternating side-to-side twists for the desired number of repetitions.

Important tip: It is essential to focus on working the abdominal muscles thoroughly throughout the exercise and avoid using momentum to move the weight from one side to the other. Maintain a slow, controlled pace to optimize the effectiveness of the exercise and minimize the risk of injury.

Variations:

  • To increase the intensity, you can hold a dumbbell or medicine ball in both hands while performing Russian twists.
  • For beginners or people with lower back problems, keeping your feet on the ground and focusing on the twisting movement without lifting your feet can be a modified version.

Incorporating Russian twists into your regular exercise routine can significantly contribute to strengthening your obliques and achieving a toned abdomen. Remember to always consult a health professional or certified trainer before starting a new exercise program to ensure it fits your individual goals and physical abilities.

Mountain Climbers: A High-Intensity Cardio Exercise

Mountain climbers, also known as knee planks, are a compound exercise that targets multiple muscle groups simultaneously. This bodyweight exercise primarily focuses on the core muscles, including the rectus abdominis, obliques, and transversus abdominis. Plus, it works the muscles in your shoulders, arms, and legs, making it a great full-body exercise.

Benefits of climbing:

  • Improves cardiovascular fitness: Mountain climbing is a high-intensity exercise that elevates your heart rate, promoting cardiovascular health and endurance.
  • Improves core strength: Constantly working your core muscles during climbing exercises helps strengthen and tone your abdominal muscles.
  • Increases general endurance: Regularly performing mountain climbers can improve your endurance and stamina levels, allowing you to perform other physical activities more easily.
  • Increases flexibility: The exercise involves dynamic stretching of the legs, which can improve joint flexibility and range of motion.

Additionally, mountain climbers can be modified to accommodate different fitness levels. Beginners can start by performing the exercise at a slower pace or using a stability ball to decrease the intensity. Advanced exercisers can incorporate various variations, such as spider climbing or mountain climbing push-ups, to challenge themselves even more.

Incorporating mountain climbers into your exercise routine can be very beneficial for weight control, central force and the general cardiovascular state. However, it is essential to consult a health professional or a qualified physical trainer before starting any new exercise regime, especially if pr e-existing diseases or injuries are suffered.

Side Planks: Strengthening the Side Muscles

Unlike traditional plates, which are mainly directed to the front abdominal muscles, the side plates focus on the muscles of the sides of the torso. This exercise consists in supporting the body’s weight on a forearm while lifting the hip of the ground and a straight line from head to feet is created. The main muscles that are worked during the side plates are internal and external obliques, as well as the abdominal transverse.

  • Internal obliques: internal obliques are deeper muscles that extend diagonally from the lower ribs to the midline of the abdomen. These muscles help rotate and flex the trunk, as well as compress the abdominal content.
  • External obliques: external obliques are the superficial muscles that run diagonally in the opposite direction to internal obliques. They help the trunk rotation and lateral flexion, in addition to providing support to the trunk.
  • Transverse abdominals: the abdominal transverse is the deepest layer of the abdominal muscles and acts as a natural corset, providing stability to the spine and the internal organs. It plays a crucial role in maintaining a correct posture and in the support of the lumbar area.

Side plates not only work oblique muscles, but also other muscle groups such as buttocks, hip abductors and lumbar square. This exercise helps improve the general force of the trunk, stability and balance.

When performing side plates, it is important to maintain the proper way to maximize the benefits and avoid injuries. Start lying on one side, with the forearm just below the shoulder and stretched legs. Lift your hips from the ground, creating a straight line from the head to the heels. Keep this position for a certain time, for example 30 seconds, and then change side. Over time, you can gradually increase the duration or intensity of the exercise to continue challenging your muscles and achieve the desired results.

Benefits of side plates:
– Strengthen lateral muscles (oblique)
– Improves the strength and stability of the trunk
– Improves balance and posture
– Track several muscle groups
– Helps get a toned waist

Flutter Kicks: Toning the Lower Abs

The flutter kicks are a simple but effective exercise that can be done virtually anywhere, which makes them a practical complement to any training routine. To perform them, lie on my back with stretched legs. Place your hands with the palms down on the ground or under the buttocks to rest. He slowly lifts his legs a few centimeters from the ground, keeping them straight and together. From here, contract the central muscles and begin to alternate small fast kicks up and down.

Key benefits of flutter kicks:

  • Tone and strengthens the lower abdominal muscles
  • Increase stability and trunk balance
  • Improves the flexibility and mobility of the hip
  • It helps to burn calories and reduce abdominal fat

The flutter kicks are a very effective exercise to tone the lower abdominals due to their ability to work the abdominal rectum, the abdominal transverse and the oblique muscles. The continuous movement of the kicks is directed to these muscles from several angles, which increases their strength and definition over time.

In addition, flutter kicks provide an additional benefit by improving stability and trunk balance. The constant contraction of the trunk muscles necessary to maintain the correct shape during exercise helps strengthen the entire trunk, including the lumbar zone and pelvic muscles.

How to perform flutter kicks:
  1. Tashed mouth with your legs stretched.
  2. Place your hands with the palms down on the ground or under the buttocks to rest.
  3. Lift your legs a few centimeters from the ground, keeping them straight and joints.
  4. Contract the central muscles and start alternating small fast kicks up and down.
  5. Continue during the number of repetitions or the time you want.

Cardio Workouts: Burning Calories and Shedding Fat

Benefits of cardiovascular exercises:

  1. Calorias burning: cardiovascular exercises are known for their ability to burn calories, which makes them an excellent option for women who want to lose weight. Participating in activities such as running, riding or swimming can help create a caloric deficit, leading to fat loss and a thinner physicist.
  2. Increased oxidation of fats: During cardio exercises, the body uses its fat reserves to obtain energy. This process, known as oxidation of fats, plays a crucial role in the elimination of excess fat and the achievement of a toned appearance. Regular cardiovascular exercises can help women eliminate rebel areas, such as abdominal fat, favoring fat metabolism.
  3. Improvement of cardiovascular health: cardio exercises strengthen the heart and lungs, improving cardiovascular health in general. These exercises increase the heart rate, favoring adequate blood circulation and the contribution of oxygen to the body’s tissues. Cardiovascular health improvement reduces the risk of heart disease, stroke and hypertension among women.

“Incorporating a variety of cardiovascular exercises into a fitness routine is key to burning fat and controlling the weight optimally. Alternating hig h-intensity training, such as interval training, and lo w-intensity exercises in the stationary state, such as walking to stepLight or bike ride, women can maximize calorie burning and maintain a healthy weight. “

Choose the appropriate cardiovascular exercises:

  • Running: Running is an excellent exercise to burn calories that can be done outdoors or on a tape. It works several muscle groups, increases cardiovascular resistance and helps strengthen the legs.
  • Cycling: cycling is a lo w-impact cardiovascular exercise that does not damage the joints and, at the same time, burns many calories. It can be practiced outdoors or on a static bike.
  • Swimming: Swimming is an exercise for the entire body that involves the main muscle groups. It is a low impact exercise that does not damage the joints and offers a refreshing way of burning calories.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

Cannabis and Hemp Testing Laboratory
Add a comment