Have you already searched the internet and got no answer on how to lose belly fat? You get various tips and tricks but nothing works? May be you were on the wrong path. The exercises to lose belly fat are those of medium to high intensity, which increase the heart rate and strengthen the abdominal muscles, as this helps in burning fat and contributes to a better body contour. Besides exercise, it is essential to follow a healthy diet, avoiding frequent consumption of processed foods and high in sugar.
The Burpee is a simple exercise that works the whole body and does not require the use of material and, therefore, can be done anywhere. During the Burpee, the back, chest, legs, arms and butt are exercised, helping to lose fat and weight, as it requires a huge expenditure of energy. Do 3 sets of 8 Burpee. It is important to try to keep pace during the execution of the Burpee.
Bicycle in the air
The airborne bicycle is a variation of abdominal exercise that combines trunk and hip flexion with trunk rotation to strengthen abdominal muscles. Lie with your back on the floor. Lift your legs with your back off the floor. Simulate pedaling on a bicycle with your feet up. The rule is to do 4 sets of this exercise until you complete 30 repetitions in each.
The cross climber helps to raise the heart rate because it is of high intensity, thus helping to burn fat, besides strengthening the muscles of the abdomen and increasing the definition of the belly. It is recommended to do this exercise in 4 sets and for 1 minute, without stopping. When the minute is over, you must rest for 30 seconds until you resume the next set.
The isometric plank exercise is very efficient to lose belly and tone the muscles of the abdomen, because the muscular work is done to stay in the same position for a few seconds. Place both hands parallel on the floor. Place your feet parallel to the floor and slightly separated. Maintain spine alignment without raising your hips. It is indicated to support the body for 30 seconds or until the maximum time in which it can.
With the reverse abdominal exercise, it is possible to tone the muscles of the lower belly, helping to narrow the waist. Lie on your back and with your legs straight. Place your hands on the floor beside your body. Bend your knees and raise your legs, bringing your knees close to your chin. Descend with your legs straight, without touching your feet. For this exercise to be efficient, the ideal is to complete 30 repetitions or as many as you can in 4 sets.
The solo abdominal is used when the goal is to narrow the waist, as it helps to define the muscles of the upper part of the belly. Lie on the floor. Bend your knees and let your feet parallel with the sole touching the floor. Put your hands behind your head and lift your torso, trying to get your head to touch your knee. The best thing is to do 4 sets of 30 repetitions or as much as you can.
The boat position exercise is inspired by yoga and has a strong ability to define abdominal muscles. In this exercise the body is shaped like a “V” and only the glutes touch the floor. It is recommended to repeat this exercise 3 times for 30 seconds or as long as you can. Besides, it is important to wait 1 minute between each set for the body to recover.