Loss stomach fat with effective exercise routines. Learn techniques and advice to achieve your objectives physical.

Lose stomach fat with effective exercise routines. Learn techniques and tips to achieve your fitness goals.

When it comes to losing excess stomach fat, it is essential to incorporate regular exercise into your daily routine. The practice of physical activities not only helps eliminate unwanted weight, but also improves health in general. However, it is important to focus on exercises specifically directed to the abdominal zone to achieve optimal results.

An effective method to lose abdominal fat is to incorporate cardiovascular exercises into the training routine. These exercises not only burn calories, but also increase heart rate, which helps eliminate fat from the abdominal region. Some popular cardiovascular exercises are running, riding a bike, swimming and walking at a light pace. Performing these activities for at least 30 minutes a day, five days a week, can significantly contribute to reducing the stomach fat.

Important note: cardiovascular exercises are essential to reduce abdominal fat, since they help burn calories and increase heart rate, which leads to fat loss in the abdominal zone. Try to perform at least 30 minutes of cardiovascular exercise, such as running, riding a bike, swimming or walking at a light pace, five days a week.

In addition to cardiovascular exercises, incorporating strength exercises into the routine can also help reduce abdominal fat. Force exercises, such as plates, abdominals and leg elevations, are specifically directed to the muscles of the abdominal zone, which produces toning and hardening. These exercises help increase muscle mass, which in turn accelerates metabolism and helps burn fat.

Strength exercises to lose abdominal fat: Repetitions Sets
Iron 3 3 0-second series 3
ABS 15-20 3
Leg elevations 10-12 3

Important note: To further combat stomach fat and strengthen abdominal muscles, it is recommended to incorporate strength training exercises such as plates, abdominals and leg elevations into the routine. Try to make 3 sheets of 30 seconds, 15-20 abdominals and 10-12 leg elevations per session.

7 Effective Exercises for Losing Stomach Fat

1. Abdominal: Abdominals are a classic abdominal exercise that works the stomach muscles. Tashed mouth with your knees flexed and feet resting on the ground. Place your hands behind the head or creak them on the chest. Lift the top of the soil body using the abdominal muscles while exhaling. Go back to the initial position and repeat the movement during a certain number of repetitions.

  • 2. Iron: The Plank is an effective exercise that involves multiple muscle groups, including the nucleus. Place yourself in the bending position with your hands just below your shoulders. Contract the abdominal muscles and keep the position as long as possible while maintaining a straight line from the head to the heels.
  • 3. Escalada: climbing exercises help strengthen the central muscles and increase the heart rate to burn calories. Start in the arms of arms with your hands just under the shoulders. Take a knee to the chest, then extend it back and simultaneously wear the other knee to the chest. Continue alternating each leg in a race movement.

The key to losing stomach fat is constancy and maintaining a healthy lifestyle. Together with these exercises, it is important to follow a balanced diet rich in fruits, vegetables, lean proteins and whole grains. In addition, the incorporation of cardio exercises such as running, swimming or bicycle can help in general weight loss and stomach fat reduction.

Crunches: The Classic Ab Exercise

When it comes to strengthening the abdominal muscles, the abdominals have long been considered a classic and effective exercise. They focus on the abdominal rectum, commonly known as Six-Pack muscle, as well as oblique and abdominal transverse, which help stabilize the trunk. Incorporating abdominals into your exercise routine can strengthen the trunk and potentially contribute to the loss of abdominal fat.

Abdominal mechanics: To perform abdominals, lie on your back with your knees flexed and feet resting on the ground. Place your hands behind the head or chest. With the abdominal muscles, take off the upper part of the body of the ground, lifting the shoulder blades to the pelvis. It is essential to avoid the impulse to get up; The movement must be controlled and deliberate.

Abdominals focus mainly on the contraction of abdominal muscles, specifically the abdominal rectum.

Variation of abdominal exercises: Although traditional crunches can be effective, adding some variation to your abdominal exercises can help you target different areas of your core and keep your routine engaging. You can try inverted crunches, bicycle crunches, or oblique crunches to work different abdominal muscle groups. Plus, incorporating stability tools like an exercise ball or resistance band can intensify the workout and challenge your core in new ways.

  • Inverted Crunches: Lie on your back with your knees bent and feet off the floor. Instead of raising your upper body, curve your pelvis toward your chest, engaging your lower abs.
  • Bicycle Crunches: Lie on your back with your hands behind your head. Lift your shoulder blades off the floor and bring your right elbow close to your left knee while extending your right leg.
  • Oblique abdominals: Lie face up with your knees bent and feet flat on the floor. Twist your torso and bring your right shoulder toward your left knee, keeping your left shoulder on the floor. Alternate sides to complete the exercise.

Improve abdominal training: Although crunches can contribute to the loss of stomach fat by strengthening abdominal muscles, it is important to note that a one-time reduction is not possible. To achieve significant results, it is essential to combine regular exercise, including cardiovascular activities, with a balanced diet. By reducing overall body fat through consistent exercise and a healthy lifestyle, you can work toward a toned and defined midsection.

Plank: Engaging Your Entire Core

The plank primarily works the rectus abdominis, which is the superficial muscle responsible for the coveted abs. Additionally, it works the transverse abdominis, which acts as a natural corset around the waist, and the obliques, which help rotate and lift the torso. By working all of these muscles, the plank not only helps tone and sculpt your midsection, but it also improves posture and reduces the risk of back pain.

The Benefits of Plank Exercise:

  • Develops core strength and stability
  • Tones abdominal muscles
  • Improves posture
  • Improves balance and general coordination
  • Reduces the risk of back pain

To make a table, place yourself face down on the ground, leaning on the forearms and tips of the feet. The elbows must be just under the shoulders and the body must form a straight line from the head to the heels. Contract the abdominal muscles, buttocks and legs, and keep this position all the time you can without losing the shape. As strength wins, the duration of the iron can gradually increase.

It is important to keep in mind that the correct form is essential when performing the exercise of the table. Avoid hinged or cracking your back, as this may be an unnecessary effort for the lumbar zone. If it is the first time that you practice this exercise, it may be beneficial to start with modified variations, such as the iron with the forearms, until it acquires enough force to perform the complete iron.

Exercise: Iron
Main muscles that are worked: Abdominal rectum, abdominal transverse, oblique
Additional benefits: Improvement of position, balance and coordination
  1. Place yourself face down on the ground, supported on the forearms and tips.
  2. Align the elbows directly under the shoulders and keep a straight line from the head to the heels.
  3. Contract the abdominal muscles, buttocks and legs.
  4. Keep the position as long as possible without losing the form.

Mountain Climbers: A Full-Body Workout

When performing climbers, the whole body works the arms, shoulders, trunk and legs. The exercise begins in a iron position, with the hands and fingers of the feet supporting the weight of the body. From this position, the individual quickly carries a knee to the chest while keeping the other leg extended, resembling the movement of climbing a mountain. The legs alternate in a rapid and rhythmic movement, imitating the movement of running.

Benefits of mountain escalation:

  1. Cardiovascular aptitude: Mountain climbs make the heart pump, improving general cardiovascular resistance.
  2. Strengthening of the trunk: The exercise exercises the abdominal, oblique and lumbar muscles, helping to improve the stability of the trunk.
  3. Leg strength: quadriceps, hamstrings and buttocks are activated during climbing exercises, which favors the strength and power of the legs.
  4. Force at the top of the body: arms, shoulders and pectoral muscles work to sustain and stabilize the body during exercise.

How to perform climbers:
1. Place yourself in an iron position with the dolls directly under the shoulders and the body in a straight line from head to toe.
2. Contract the trunk and wear a knee to the chest while keeping the other leg extended.
3. Switch legs, quickly bringing the extended leg back while bringing the opposite knee forward.
4. Continue alternating legs in a quick, rhythmic motion for as many repetitions or as long as you desire.

Mountain climbers can be modified to suit every fitness level. Beginners may choose to perform the exercise at a slower pace or with their hands elevated on a raised surface, such as a step or bench, to reduce the intensity. Advanced riders can increase the challenge by incorporating a push-up between each leg movement or using a weighted vest.

Russian Twists: Targeting Oblique Muscles

The Russian twist is a simple but very effective exercise that mainly works the oblique muscles. This exercise involves sitting on the floor with your knees bent, leaning back slightly to work your core, and holding a weight or medicine ball in front of you. From this starting position, rotate your torso from side to side, touching the floor with the dumbbell on each side.

  1. Execution:
  2. To correctly perform the Russian twist, follow these steps:

    • Start in a sitting position on the floor with your knees bent and feet flat on the floor.
    • Lean back slightly while keeping your back straight, activating your core.
    • Hold a weight or medicine ball in front of you at chest height.
    • Twist your torso to the right, bringing the weight or medicine ball to the floor next to your hips.
    • Twist your torso to the left, bringing the weight or medicine ball to the floor next to your other hip.
    • Continue rotating from side to side, maintaining control and working your oblique muscles throughout the movement.
  3. Tips and variations:
  4. Here are some tips and variations to keep in mind when performing Russian twists:

    • Start with a lighter weight or no weight, gradually increasing the resistance as your strength improves.
    • Exercise your core muscles and avoid using momentum to move the weight or medicine ball.
    • For an added challenge, lift your feet off the floor and balance on your glutes throughout the exercise.
    • To work different areas of the oblique muscles, vary the height at which you touch the floor with the dumbbell or medicine ball.

By incorporating Russian twists into your abdominal exercise routine, you can effectively work and strengthen your oblique muscles. Remember to maintain proper form and gradually increase intensity as your strength improves. Consult a medical professional or certified trainer before starting a new exercise program.

Bicycle Crunches: Activating Upper and Lower Abs

Bicycle abdominals imply a torsion movement that activates oblique muscles, abdominal rectum (upper abdominals) and abdominal transverse (lower abdominals). This exercise is usually included in abdominal training due to its ability to activate several muscle groups simultaneously, resulting in a more efficient fat burning.

  • Activation of the upper abdominals: during the abdominals by bicycle, the torsion movement activates the abdominal rectum, which is responsible for flexing the spine and creating the coveted “Six package”. This muscle is activated as the elbow and the opposite knee approaches, simulating the pedaling movement on a bicycle.
  • The lower abdominals: the abdominal transverse, located in the deep part of the abdominal region, is also activated during bicycle abdominals. This muscle acts as a natural corset, providing stability to the lumbar area and the pelvis. When wearing the knee to the chest, the abdominal transverse is activated, which helps to strengthen and tone the lower abdominals.

By incorporating abdominals by bicycle into your exercise routine, you can effectively work both the upper and lower abdominals, which will allow you to improve the force of the trunk and get a flatter belly. It is important to perform this exercise correctly to avoid overloading the neck and lumbar area. Tashed mouth, place your hands behind the head and double your knees. Lift the soil omocrats and, at the same time, take the left elbow to the right knee while extending the left leg. Repeat the operation on the other side, imitating a pedaling movement. Make 3 series of 15-20 repetitions, gradually increasing the intensity as it gains strength.

Side Plank: Strengthening the Waistline

Unlike other exercises for the trunk, in which the abdominal straight muscle is mainlyexternal. These muscles play a fundamental role in stabilization of the spine and the maintenance of a correct alignment, which helps prevent low back pain and improves posture.

Among the main benefits of carrying out the exercise of the lateral plate are included:

  • Strengthening of obliques: the lateral plate focuses on oblique muscles and helps define and tone the waist.
  • Improvement of central stability: When working the deep muscles of the trunk, the lateral plate improves general stability and balance.
  • Posture improvement: exercise helps improve the alignment of the spine and promotes a correct position.
  • Reduce lower back pain: Strengthening your core muscles, including your obliques, can relieve lower back pain and prevent injury.

To perform the side plank

  1. Start by lying on your side, with your forearm resting on the floor perpendicular to your body.
  2. Place your elbow just below your shoulder, making sure your body forms a straight line from head to toe.
  3. Contract your core muscles and lift your hips off the floor, maintaining a straight alignment.
  4. Hold this position for a set amount of time (for example, 30 seconds to 1 minute).
  5. Repeat the exercise on the other side for balanced strengthening.

By incorporating the side plank exercise into your fitness routine, you can effectively strengthen your waist, improve core stability, and improve overall posture. Remember to start with a duration and intensity appropriate to your fitness level and gradually increase as you progress. It is also recommended that you consult a health professional or certified fitness trainer before beginning any new exercise regimen for personalized guidance and to ensure safety.

Burpees: Intense Fat-Burning Exercise

One of the reasons burpees are considered such an intense fat-burning exercise is because they work multiple muscle groups at once. This means that not only the abdominal muscles are worked, but also the arms, legs, chest, back and trunk. By using these different muscle groups, burpees increase overall energy expenditure and can lead to significant fat loss.

  • Burpees involve a sequence of movements that includes a squat, a push-up, a jump, and a stand. This combination of exercises raises your heart rate and increases your metabolism, which translates into greater calorie burning.
  • The intensity of burpees can be modified to suit each fitness level. Beginners can start with modified burpees by skipping the push-up or jump, and gradually progress to the full movement as their strength and endurance improve.

Regularly incorporating burpees into your exercise routine can help you achieve your belly fat loss goals. However, it is important to keep in mind that one-time reduction is not possible, and that to see results it is necessary to lose weight overall through a combination of proper nutrition, regular exercise, and a healthy lifestyle.

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