The best exercises to burn belly fat are one of the most popular exercises. Most people tend to accumulate fat in that area due to poor diet or an overly sedentary lifestyle. That is why in this post we are going to explain everything you need to know about exercises for the abdomen. Thus, you can put them into practice on your own. Read on!
Misconceptions about Best exercises to burn belly fat
Most people think that just by doing this type of training, they will get a marked abdomen, the so-called chocolate bar. But that is not entirely true. If you are not overweight, doing sit-ups, if it is going to help you have a marked bell.
It is by developing the abdominal muscles, obviously, they will look better. But if, on the other hand, you are overweight, by accumulating several cm of fat in the abdominal area, it will be quite difficult. You have to mark your abs, no matter how much they increase in size.
Advantages of Best exercises to burn belly fat
Having strong abs has numerous benefits far beyond the purely cosmetic. It provides us with cleaner breathing: By doing the abdominal exercises we are able to expel more air, avoiding the accumulation of depleted air in our lungs.
Protects the spine: Strong abs, along with the back muscles, support the spine, improving posture and preventing back pain. They protect our organs: A strong abdominal wall provides better protection for our internal organs.
How to burn belly fat?
That depends a bit on each person and their fitness. The first thing is to identify why we do not have a marked belly, since it is hidden by a layer of fat. Simply, we have very underdeveloped abdominal muscles. The best and most effective in almost all cases is the combination of diet, aerobic exercises and abdominal exercises.
If you have a large layer of fat, your priority is to be aerobic exercises and proper nutrition. Combine it with abdominal exercises focused on definition and toning. To do abdominal exercises to define the abdomen, choose 4 exercises. Use body weight and perform long sets.
If, on the other hand, you are not overweight, you should concentrate mainly on abdominal exercises focused on increasing volume. To do exercises that make you increase in volume your abdominal muscles, you must do more demanding exercises. So we will help ourselves with weights to achieve it. The series should be short and with more rest as in any training to gain volume.
The Best Belly Exercises to burn fat
Talking about the best exercises to burn belly fat, you should know is that you cannot burn localized fat. Therefore, to reduce your belly and waist, you must eliminate fat from the whole body. This false belief is mainly held by brands that promote products such as reducing girdles or abdominal belts.
In which, although they are careful, they suggest that with their devices you can get it. Likewise, with correct training combined with an adequate energy intake, the fat of the whole body reduces. If you tend to accumulate it in the belly, this will be the one that is reduced the most.
Important Considerations
To achieve this effectively, remember to accomplish primarily, burn more calories than are ingested. With this in mind, it is very easy to get carried away by enthusiasm and start with very demanding diets. An intense routine or with training programs that is hard. It leads you to suffer overtraining or a sports injury. This is a big mistake that in most cases will lead to failure.
There really is no better workout than another, since any routine with which you increase your calorie intake will help you eliminate fat in your abdomen. Also it will reduce your waistline and therefore lose weight. Therefore, the best sport is going to be the one that best suits your tastes and your lifestyle.
Why do we mention this? Because there are a number of stigmatized workouts that most people believe they are not going to lose weight with. Such as, weight training or the underrated exercise par excellence, walking.
The weights, if you focus them well, can be one of the workouts with the highest caloric consumption that exists. Like for example HIPT trainings. Walking is even worse because, although your energy consumption is not that high, most of the calories you consume will come directly from subcutaneous fat and not intramuscular.
It is with conventional cardiovascular. That is, you are directly burning your love handles. For you to understand, 500 kcal burned by walking as with HIIT workouts, are better in terms of reducing the belly than 500 kcal burned by running. So, let us talk about the best exercises to burn belly fat.
These are the most effective movements to be able to work the abdominal muscles.
1. Jumping Jacks
This is one of the exercises for a flat stomach that you can put into practice at the beginning of your routine. Although it is not such a specific exercise, it will allow you to start warming up all the muscles and you will also take advantage of it to do cardio. It is one of the best exercises to burn belly fat.
To do this, you must first stand with your back straight, your feet together and your arms close to your body as the starting position. Then it is enough to perform a jump, in which stretch the legs and arms out.
The legs will be past the height of the shoulders and the arms should be raised above the head. Then we return to the starting position, leaving the feet at shoulder height. We will repeat these movements for approximately half a minute.
2. Leg raises
With this simple activity you will work and tone your lower abs easily from home. To start, you should lie on the floor, preferably on a mat. It is one of the best exercises to burn belly fat. To perform the exercise you must rest your hands on the ground, below the gluteus.
The movement consists of raising the legs slowly until the soles of the feet are parallel to the ceiling. You must keep your legs as straight as possible. Then you should slowly lower your legs to the starting position. Repeat the exercise 15-20 times.
3. Inverted crunch with kick
This is one of the most effective flat stomach exercises you can do. To do this, you must start by lying on your back, with your legs bent and your feet resting on the floor. The palms of your hands will touch the ground to help you stay supported. It is one of the best exercises to burn belly fat.
The exercise consists of raising the hips to shrink the knees, so that they reach chest height. To be effective you must do it by contracting your abs. With your knees still at chest level, pause, then lower them again. The lower back must be kept against the ground and the head must remain in a straight line with the body. It is advisable to repeat this movement about 15 times.
4. Hip raise
The hip lift will be useful both to work the abdominal area and the buttocks. It will help you show off both a flat stomach and a toned butt! It is one of the best exercises to burn belly fat.
To do it correctly you must lie on the back, with the knees bent as well as the soles of your both feet adequately on the floor. In this case, what you will raise is the hips, so that the trunk is in a straight line from the shoulders to the knees.
Once up, hold the posture for about 5 seconds and return to the starting position. It is advisable to repeat the exercise about 20 times. Remember that if you contract your glutes in the lift, you will also work those muscles.
5. Climbing
Another simple exercise for a flat stomach is known as climbing or mountain climber. This workout will help you work your oblique abs. It is one of the best exercises to burn belly fat.
To do this you must get on all fours and imitate the gesture of climbing a mountain (obviously hence its name). To do this, you must place yourself in a plank position, that is, face down, with the palms of your hands resting on the floor and your legs stretched out.
Then it consists of bending the knees up to the chest, simulating that we are walking or climbing on the ground, and without stopping keeping the hands in the same place and resting on the ground.
6. Twist
This exercise is also known as a Russian twist, twists, or crossed crunches. It is recommended to do it with a weight in your hands, but if you do not have weights or are a beginner, you should know that it can be done without them.
To start you should sit on the floor with your legs together and stretched out. Bend your knees slightly, lifting your feet off the ground, and lean your body back. If you have trouble keeping your balance, you can keep your feet flat on the ground. We must keep the arms united and in the center. It is one of the best exercises to burn belly fat.
The movement will consist of carrying the arms from one side to the other, turning the body towards the direction in which you turn. For the exercise to be effective you must do strength with the abdominals. Try to stay stable when making turns to avoid causing injury.
7. V-Crunches
This is another variation on the classic sit-ups. To start you must lie on the floor on the back with the legs stretched out. It is recommended to keep your arms behind your head.
To perform them, raise your legs and arms until they meet in the air, while flexing the waist. They must be well extended and parallel to each other. Then lower them back to the starting position. It is one of the best exercises to burn belly fat.
8. Sit-ups with the ball
This is another of the best exercises for a flat stomach that you can do from home, although to do it you need a fit ball or medicine ball. Get on your back on the ball, supporting your lower back on it and with your feet flat on the ground. Ideally, your knees should be bent at a 90 degrees angle.
Now, place your hands behind your head and lift your torso doing push-ups, pausing when you are up. Try to keep your neck and head straight so as not to strain. It is one of the best exercises to burn belly fat. Repeat the procedure about 15 times.
9. Iron Belly Bracing
This exercise will help you strengthen your abs for a flat, toned stomach. Lie face down on the floor, supporting only the balls of your feet and your arms from the elbow to the hands. Keep your back straight, but without forcing or straining. You must exert tension and feel it in the abdominal area. Hold this pose for about a minute. It is one of the best exercises to burn belly fat.
10. Side plank
It is as simple as the previous exercise, only done laterally. Stretch your body sideways, supporting only one arm and one foot on the floor. It is important to keep the body well stretched and forming a straight line from head to toe. First hold for a minute on one side and then repeat leaning on the other side.
In case it falls short, you should know that some variations can be added to add difficulty, such as lifting one leg in the air. You dare?
All these exercises for a flat stomach are the easiest and most effective, but they must be accompanied by a good cardiovascular exercise and a balanced diet if you want to obtain results in a short time.
Conclusion
Getting a smooth abdomen is easier than it sounds, but it requires consistency in exercise and must be accompanied by a good complementary diet. If you are thinking of starting a routine to work that area of your body, you should know.
The best exercises for a flat stomach that you can start practicing at home. In this article we had explained which are the simplest and most effective. So, make sure you do any of the best exercises to burn belly fat.
