Belly fat: Are you one of those people who have excess belly fat, which does not go away with anything? There is no serious reason to be stressed. This is because there are exercises that can help you and are listed below. Also, it is not necessary to go to the gym to do them. In more detail:
- Plank for belly fat: The plank is a very popular exercise that makes all the muscles of the body work. Recommended for activating your metabolism, while strengthening your abdomen, buttocks and waist. Instructions: In the prone position, lean on the forearms and the tips of your toes. Make sure you keep your body straight, without bending your hips and with your abdomen tight. As you stay in this position for a few seconds, you will feel tension in your abdominal muscles. At first stay in this position for twenty seconds and gradually increase the interval to forty-five seconds.
- Lateral abdominals: Using dumbbells while doing exercises for the lateral abs enhance calorie burning, while it is a good choice to reduce the circumference of the abdomen and waist. Instructions: Sit forming a "V" with your upper torso and your legs crossed and raised. Hold a 2 kg barbell at chest height using both hands. Move back and forth from left to right. Do three sets of ten repetitions.
- Exercises with a fitness wheel for belly fat: If you use a fitness wheel for your exercises, know that this activity is ideal to strengthen your abdominal muscles. The exercise wheel is not only useful for training, but also has great benefits for strengthening the muscles in the specific area of the body. Instructions: Using an exercise mat, lean on your knees and hold the exercise wheel handles firmly. Lower your body so that you can push the exercise wheel forward and return to the starting position in slow motion. Do three sets of twenty repetitions.
- Bridge with raised legs: The bridge is an exercise that benefits the abdomen area as well as your buttocks and hips. In this case we suggest doing this exercise with your legs raised to increase the intensity. Instructions: Lie on your back with your left knee bent, your left foot on the floor and your right foot outstretched to the ceiling. Hold your arms at your sides and raise your pelvis for ten seconds. Rest, change legs and do ten or twelve repetitions with each leg.
Lower Abs for Abdominal Fat: The lower abdomen tends to be a more problematic area in the workout. This is because it tends to accumulate the most fat. This exercise, known as the guillotine, focuses on this very area. Although it is somewhat difficult, it is useful for reducing the circumference of the abdomen. Instructions: Raise both legs at a 90 degree angle to the floor. Then lower your legs without letting your feet touch the floor. Take a short pause (four to five seconds) and raise your legs again. Do four sets of ten to fifteen repetitions.
Knees on the chest for belly fat: This type of exercise is ideal for fighting excess fat, since, in addition to focusing on the abdomen, it also activates the cardiovascular system. Instructions: In the prone position, lean on the forearms and the tips of your toes. Make sure you keep your body straight and your abdomen tight. Bring one knee to your chest, return to the starting position and repeat the same movement with the other leg. Continue this movement by alternating the two legs as fast as you can. Do thirty or forty repetitions.
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