Do you want to know about the best belly fat exercises? If yes, you are in the right place. Before I tell you about them, it is important for me to give you some important information. The search for a healthier lifestyle awakens in people the tenacity for physical activities to perform the burning of body fat.
This awareness has been distancing these individuals from the diseases caused by sedentary lifestyle and waking them up to a new concept of living. All of this has been happening thanks to the information that is available to us. This includes knowledge and research are advancing and reaching a large number of people worldwide.
Today we know that body fat is not just a matter of aesthetics. However, it is correlated with many degenerative diseases and that is one of the reasons for this anxiety about it. To lose the fat that bothers you so much, it takes a lot of determination and patience.
In this article, you will see how to lose abdominal fat in a simple way. However, keep in mind that there is no miracle that will make it happen. You have to practice these belly fat exercises to lose weight quickly. Read on!
Best Belly Fat Exercises
It is necessary to follow an exercise routine and understand your moment and your body. It helps you adapt the exercises that will, in addition to losing weight and defining, provide pleasure in the execution.
Exercise, for sure, will bring many benefits beyond aesthetics. After all, as is known, the accumulation of fat in the abdominal region can cause several cardiovascular and respiratory problems.
In addition to burning fat, the belly exercises that we will recommend also help to strengthen the muscles. Any type of physical activity can contribute to weight loss. However, some are more effective than others. Considering this, I have come up with the following best belly fast exercises.
Skipping Rope
In addition to being fun, jumping rope aids you lose your belly without leaving home. However, besides coordination, this workout requires more energy and physical conditioning. Start slowly and gradually increase the speed so that the body adapts. Choose a safe and spacious place to do the activity and intercalate two to three minutes of rope with some other muscle exercise. It is one of the best belly fat exercises for both women and men.
Lateral Leg Elevation
How to lose lateral abdominal fat? The lateral elevation of the legs contracts the lateral of the abdomen, helping to eliminate that little fat that usually remains on the clothes. To practice:
- Lie on your side and with your spine straight;
- Attention to the legs: they need to be extended, in the trunk line and joined;
- With one hand, support your head, while the other goes on the ground, in front of the trunk.
- From then on, raise both legs, always together, without separating them.
- Practice the movement of going up and down, as if you were in the position of a board, with one forearm resting on the floor and the other arm, at the waist.
If you are very good at this, you can intensify the exercise using shin pads. The ideal is two to three sets, with 12 to 15 repetitions, for each side of the body.
Plank Exercise
To start the list of exercises to lose belly, we have the plank. This exercise prevents injuries, speeds up metabolism, improves posture as well as helps with balance. Besides losing some fat, it benefits your body, preparing you for other diverse activities. For the execution, stay in the plank position with four supports.
These are forearms extended and feet apart on the same base as the hips. Stay for about 20 to 40 seconds, for two or four sets, with rest from 30 seconds to one minute. Plank is one of the best belly fat exercise to burn the abdominal fat quickly.
Walking or Running on Treadmill
Indeed, these are the perfect exercises for those who are not in the habit of exercising. These activities involve the main muscles of the body and are already popular. They help with weight loss. In an hour of walking, up to 190 calories can be lost, and in an hour of running, up to 500 calories, for those looking to lose weight, combining running and the right food. You will see the result soon when you perform these best belly exercises on the treadmill.
Stationary walking
If your question is “how to burn abdominal fat”, stationary walking – or stationary running – which is a simulation of a race, will help you in this mission. In addition, it is an aerobic activity. It helps to warm up the body for any other movement you will perform. With sneakers and appropriate clothing, just pretend you’re running without moving.
You can use the wall support. If the goal is to intensify, you can put an elastic band tied on both legs. The ideal is to perform up to five sets, from one to two minutes each. In an hour of stationary walking, you can lead to the loss of up to 600 calories. It is one of the best belly fat exercises to lose abdominal fat.
Flexion exercise
This exercise is very versatile and has numerous benefits. It has many benefits both for beginners and also for more advanced athletes. But you need to act carefully with the position. If you want to avoid injury, make sure your hands go aligned with the chest. Also, make sure that the elbows can reach the 90 degree angle, turning outwards.
The hips is at the same height as the torso, neither too low nor too high. Besides, the feet is close to the body. If you prefer and have a little difficulty at first, the knees can rest on the floor. Do three to five sets, 12 to 15 repetitions.
You can increase depending on your resistance. Push-up works the shoulders, triceps, abdomen and glutes. Flexion is one of the most effective belly fat exercises. It helps to lose belly and turn your fat into lean mass.
Air Cycling
This activity is a type of abdominal exercise variation. Lying down, with your back on the floor or on a mat. Now, lift your legs without lifting your butt and your back off the floor. It will help you simulating a pedal in the air. Likewise, it will tone the muscles of the abdomen. At the same time, it increases the power of fat burning. Here you can take an average of three sets, between 20 and 30 repetitions.
Abdominal crunches
This is another easy exercise to do, from beginner to advanced, to help strengthen the abdomen and burn fat. Lie on the floor or on a mat, bend your knees and then make efforts to keeping your feet on the floor parallel to your body and your hands behind your head to start flexing your abdomen. Do not take your lower back off the floor and be careful with your spine. You can do 15 to 20 sit-ups in three sets to start. Then, increase as your physical condition improves.
Squat
The squat activates many muscles because of the extension and flexion of the hips and knees. However, it needs to be done in the right way, not to hurt. Your feet are parallel to your hips, and your knees are bent to begin to squat while projecting your hips back.
Do not leave your legs open or closed too close, pay attention to the position. Throw your butt back and take care not to force your spine, avoiding possible injuries. Start with three sets, from 10 to 12 repetitions. The loss of abdominal fat happens due to energy expenditure, in addition to strengthening the muscles of the hip.
Burpee
I recommend burpee to those who already have more experience as an athlete. This is one of the best belly fat exercises as it works aerobic and muscular. At the same time, it requires greater physical conditioning. That’s why it is one of the best and advanced exercises. To perform the exercise:
- Stand upright;
- Then squat;
- Place your hands on the floor, throwing your weight on them and your feet back, as if you were making a board;
- Perform a push-up until your body touches the floor;
- Get up with a jump and clap your hands on top of your head.
You can work the chest in flexion. Similarly, you can work the quadriceps, calf and buttocks, in the squat. You can work the abdomen on the jump, by flexing the knees for the jump. Its weight loss index is high because it works with several regions of the body in a single exercise. Initially, do 15 repetitions, in four sets, then move on to eight sets and adapt, as you acquire practice.
The importance of belly fat exercises
Aerobic exercises contribute to weight loss, because they use oxygen to produce energy. The main and most important feature is that they must be done at a moderate intensity for fat loss and not muscle. You must do at least 30 minutes of aerobics to achieve fat burning.
Aerobic exercises are those in which the oxygen uptake remains stable. They contribute to the burning of lipids. The best aerobic exercises categorized in belly fat exercises are walking, swimming, running, jumping rope, cycling, jump, etc.
During these exercises, fats will supply the muscle’s energy needs and contribute to the reduction of body fat. However, for oxygen uptake to occur, the heart rate is stable. And how do you know if your heart rate is stable? Through a cardiac monitor!
At first, you will notice the heart rate rising, then it will become stable. Keep in mind that the activity is moderate. If it remains so, rest assured that you will use fat as energy and not muscles.
To obtain a more effective fat burning, also invest in exercises that shape the body and increase lean mass. These exercises are localized exercises carried out against resistance. For example, the both body weight and free, use elastic weights, weight machines and other accessories.
Hypertrophy
In high-intensity workouts with weights, you stimulate basal metabolism. You continue to spend energy for at least 6 hours. So over a day, you spend more calories on weight training than on an aerobic exercise of the same duration.
However, for best results, we must practice both exercises. You must do aerobic belly fat exercises for many hours before weight training. I recommend you do it for at least five hours before or after weight training. With that the fat burning is much greater.
Bodybuilding for being anabolic increases the release of testosterone and GH. These are hormones that make it possible to increase and maintain muscle mass and burn fat. Aerobic exercises, on the other hand, are catabolic. You must perform them for a shorter time, so as not to release cortisol. This hormone induces the breakdown of muscles and consequently the accumulation of fat in the body.
Aerobics
We already know that they are important for health. However, they do not promote a huge caloric expenditure as many think. But with aerobics, you can burn fat for energy. At the same time, you avoid burning muscle mass. There are some good tips for burning more fat than muscle mass by performing moderate aerobic exercise. However, you should act carefully because it is very easy to burn muscle mass.
A low carbohydrate diet contributes to the body’s glycogen stores. Fat burning is certain by practicing 30 to 40 minutes of aerobics per day. The best time then to do an aerobic exercise is after waking up, fasting. It is because during the night at rest, your body used the remaining glycogen to recover the muscles. It is important if you only consumed protein and fat the night before and practiced weight training.
Upon waking up our glycogen supply will be very low and then it is time to take a walk, or cycle. For example, the best belly fat exercises should be of moderate intensity, so don’t even think about running. However, I think this is wrong. Running is one of the best belly fat exercises that can help you lose weight adequately.
