How to lose fat in the abdominal area? These simple exercises will help you get it.
The abdomen is the region that most people who want to lose weight would like to lose weight first and also the one that sometimes costs the most to lose.
Fat from the abdomen area becomes an aesthetic problem for most of the population, as well as a health problem. Since overweight is usually related to cardiovascular diseases, with the risk of having high cholesterol levels and respiratory problems, among others.
Below we detail a list of very useful exercises to lose fat in the abdominal area. That can also be effective in improving fitness and to lose weight in other areas of the body.
What are the 5 most useful exercises to lose abdominal fat?
When we set the goal of losing abdominal fat, we may start doing exercises that we believe may work but often do not usually work.
Before performing any exercise, it is necessary to find out how they are done correctly, and it is often advisable to consult any practice with an expert before.
There is a wide variety of exercises to lose fat in the abdomen that goes beyond the classic abdominal exercises – exercises that done incorrectly can lead to back or cervical problems. Next, we will highlight a series of easy exercises that can help us lower fat in the abdominal area.
Walking 30 and 60 minutes a day is a highly recommended exercise to reduce abdominal fat.
Apart from the benefits it brings to health, such as reducing the risk of cardiovascular disease, strengthening bones and muscles, and promoting weight loss, walking every day can favor toning of the abdominal area and be a starting point to lower the fat in that area of the body.
Walking every day can be an activity that, combined with a diet aimed at losing weight and other more specialized exercises, can result in weight loss as well as a fat reduction in the abdominal area.
2. Resistance exercises
A danger of exercising the body to lower abdominal fat is that we can reduce muscle mass while losing weight. So that does not happen and, instead, to tone the body while strengthening our muscles, experts recommend resistance or weight training.
The recommended exercises to lose abdominal fat are usually the classic squats with or without weights and also toning exercises with weights that usually consist of 4 or 5 sets of no more than 15 or 20 repetitions. Moderate weight with which to work the pectoral groups, dorsal and abdominal, which are the muscle groups that we are interested in exercising.
Resistance exercises are usually the most complete for lowering belly fat and with which the body gets more tired: by exercising different muscle areas at the same time, we achieve a greater effort of the whole body and an optimal result to lower fat in this area of the body. That is why this type of exercise is a good option to reduce the amount of abdominal fat.
Pilates plates (“plank” in English) are some ground exercises that have become very popular in recent years for their great effectiveness when working for different muscle groups at the same time. They are some of the best exercises to reduce abdominal fat.
The iron consists of being placed on the floor or a mat face down on the forearms and the tips of the feet. The neck should remain straight, the back should be straight and the elbows parallel and also straight.
During the exercise, this position should be adopted for 20 or 30 seconds, not more than 5 sets, and keep the abdomen contracted since it is the area that we are interested in working.
4. Exercises on the floor
These are exercises performed on the floor or specialized mats for this purpose.
There are countless exercises of this type that can be done to lower abdominal fat; In this section, we will focus on the exercise called frog legs and leg lifting exercises.
This exercise is a good method to strengthen the abdominals. It consists of sitting supporting the buttocks and palms of the hands on the floor side and side of the waist and lifting the front legs no more than a span.
The exercise is carried out by flexing and stretching the legs and trying to touch the chest with the knees.
Leg lift exercises are another way to exercise our abs and can be done in every possible way as long as they are done well.
The exercise is done lying on your back with your back in contact with the floor, and your legs stretched upwards, forming a right angle with your back. Starting from this posture, the legs go up and down, first one and then another, without flexing them and contracting the abdomen during the whole process.
It is the best known and practiced exercise but probably the least recommended, both because of the risk of suffering injuries and because it is less effective than the other exercises we have mentioned so far.
It is important to do sit-ups on a firm and flat surface, with the knees bent, soles of the feet on the floor and hands behind the head. When exercising, it is important to keep your back and neck straight.