You’ve probably heard that the belly is one of the most difficult areas to lose weight. For many of us, it’s a frustrating reality, especially when we’ve tried everything from strict diets to grueling workouts, but to no avail.
Luckily, there are specific exercises that can help target that stubborn area and get fast, visible results.
In addition to their effectiveness, these exercises are often simple to make and can be practiced at homewithout special equipment.
Whether you’re looking to lose belly fat for health reasons or just to feel more comfortable in your clothes, you’ve come to the right place.
We are going to introduce you to some of the best exercises to lose belly fat quickly and effectively. With motivation and regularity, you can finally say goodbye to that stubborn fat and find a flat and toned stomach.
So, are you ready for the challenge?
1 – Do pilates to have a flat stomach
Pilates is a great way to get a flat stomach. It is a gentle physical activity that helps tone the stomach muscles and keep them healthy. Additionally, pilates helps improve posture and flexibility, which can contribute to a flatter stomach.
There are many different pilates exercises you can do to work your abs. For example, the bridge exercise is particularly effective in toning the lower abdominal muscles.
For this exercise, you need to lie on your back with your legs bent and your arms along your body. Next, contract your abdominal muscles and lift your pelvis upwards, keeping your legs bent. Hold this position for a few seconds before slowly lowering back down. Do this exercise 10 to 15 times for optimal results.
The boat exercise is very effective for muscle building the stomach. For this exercise, sit on the floor with your knees bent and your hands behind your head. Then contract your abs and lift your chest and legs, keeping your knees bent. Hold this position for a few seconds before gently lowering back to the floor. Do this exercise 10 to 15 times for maximum effectiveness.
Moreover, drink plenty of water every day as it helps eliminate accumulated toxins in the body that can cause unwanted abdominal bloating.
2 – Crunches, an essential exercise to lose belly fat
Crunches are a very effective exercise for losing belly fat. This exercise helps to tone the abdominal area and burn fat.
To do crunches, simply lie on your back with your legs bent and your arms along your body. Then contract the abdomen and lift the head and shoulders off the floor, touching the knees with the chin. We then retract the abdomen before returning to the initial position. It is important to perform this exercise well so as not to injure yourself.
3 – Oblique abs to get rid of belly fat
The oblique abs are the muscles located on the sides of the belly. They allow the trunk to be rotated and are therefore essential for mobility and balance. Exercises to strengthen the oblique abs can be incorporated into an overall cardiovascular and strength training routine, or done in isolation.
To effectively work the oblique abs, you need to do targeted exercises that specifically target these muscles. THE crunchs obliques are a great exercise for strengthening the abs.
To perform an oblique crunch, start by lying on your back, knees bent, heels on the ground. Place one hand behind the head and the other on the opposite side of the body. Then, contract the abdominals to lift the upper part of the body by turning the trunk upwards, then slowly lower back to the initial position. It is important not to strain the neck or the neck during the exercise.
Oblique leg raises are one of the effective exercises for working these muscles. To make them, you start lying on your back, arms along your body. Lift one leg up while keeping the other glued to the ground, then bring the first leg back to the initial position before lifting the other. When both legs have been lifted once each, a full leg raise has been performed.
During an exercise session dedicated to the oblique abs, you can perform 3 to 5 series of 15 to 20 repetitions per chosen exercise. In addition, it is important to respect your limit and not force the joints to avoid any risk of injury.
These exercises are effective for losing belly fat, but they are not magic. You must adopt a healthy and balanced diet to obtain satisfactory results.
4 – The plank, the ideal exercise to tone your stomach
The plank is a great exercise for toning your tummy. This exercise solicits the abdominal muscles and the obliques, making it ideal for an abdominal workout. In addition, the board works the stabilizing muscles, which improves posture and prevents injuries.
To perform this exercise, simply get into a plank position on your elbows and toes. The arms should be parallel to the body and slightly apart from the trunk. Feet should be hip-width apart. Remember to tuck in your stomach and contract your glutes. The position should then be held for 30 seconds to 1 minute, without arching the back or arching the hips excessively.
At first, this exercise may seem difficult, but it is important to persevere because it is very effective in toning your belly. If you are unable to hold the position for the full duration, do sets of shorter duration and gradually increase until you reach your goal.
5 – Swimming, the ideal sport to lose weight
To lose belly fat, you can do many different exercises. But swimming is arguably one of the most effective sports. Indeed, it helps to tone all the muscles of the body, including those of the belly. In addition, it makes the heart and lungs work, which is excellent for your health.
Swimming is therefore an excellent exercise to practice if you want to lose belly fat. However, it must be remembered that it is not enough to swim a few lengths to obtain results. It needs to be done regularly for it to be really effective.
To lose belly fat, it is important to do exercises adapted to your level and your goals. These five exercises are a great start to losing belly fat fast.
How to stop storing fat in the belly?
Abdominal fat is mainly linked to an unhealthy lifestyle (tobacco, alcohol, sedentary lifestyle, stress, etc.), excess food and poor diet (oily, sweet or salty).
To reduce it, it is important adopt a healthy diet rich in protein and fiber. Women with a low estrogen to testosterone ratio are particularly affected by this abdominal fat gain. To combat it, it is advisable to eat fat burning foodsto do exercises to have a flat stomach.