8 easy exercises to lose your belly
easy exercises to lose your belly

8 easy exercises to lose your belly

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Exercises to lose belly are those of medium and high intensity, which increase the heart rate and strengthen the abdominal muscles, since they help burn fat and contribute to a better body silhouette.

These exercises can be done at home 3 to 5 times a week, being important to warm up with aerobic exercises for 10 minutes before starting them, such as jumping rope and doing jumping jacks or star jumps.

In addition to the exercises, it is important that this routine is accompanied by a healthy diet, avoiding the consumption of industrialized foods rich in sugars; as well as increasing the consumption of fruits and vegetables, favoring weight loss and avoiding the rebound effect.

Burpee

The burpee is a simple exercise that puts the body to work and does not need material to perform it, it can be carried out anywhere. During this exercise the back, chest, legs, arms, and buttocks are exercised, helping to lose fat and weight, since it requires an enormous expenditure of energy.

How it is performed:

  1. Stand tall and keep your feet aligned with your shoulders;
  2. Lower the body towards the ground bringing the feet back and the body in the direction of the floor, supporting the hands;
  3. Remain in a plank position touching the floor with your chest and thighs;
  4. Raise the trunk, bringing the arms and getting up with a small jump, and stretching the arms.

3 sets of 8 to 12 burpees should be performed. It is important to maintain the rhythm during the execution of this exercise so that the results are achieved faster. after each series, you should rest for 1 minute.

Bike in the air

Bike in the air to lose your belly

The air bike is a variation of the abdominal exercise that combines a trunk and hip flexion with a trunk rotation to strengthen the abdominal muscles.

How to do it :

  1. Lie down with your back flat on the floor;
  2. Raise your legs with your back on the floor;
  3. Pretend that you are pedaling a bicycle with your feet in the air;
  4. Touching the right knee when it approaches the abdomen, with the hands behind the head, repeat the procedure when the left knee is closer.

Ideally, perform 4 sets of this exercise to complete 30 repetitions, respecting an interval of 1 minute between them and always taking care to keep the spine straight to avoid back pain.

Cross climber

The cross climber helps to raise the heart rate because it is a high-intensity exercise, so it helps burn fat, in addition to strengthening the muscles of the abdomen and toning the tummy.

How it is performed:

  1. Support both hands on the floor;
  2. Stay on the balls of your feet, keeping your body straight;
  3. Bring one leg forward and towards the opposite arm, alternating both legs throughout the exercise.

It is recommended to perform 4 series for 1 minute each of this exercise without stopping. When the minute is up you should rest for 30 seconds until the next set begins.

Iron

iron exercise to lose belly

The plank is very efficient to lose the belly and tone the abdominal muscles because the muscular work is done to remain in the same position for a few seconds.

How it is performed:

  1. Place the two parallel hands on the floor;
  2. Place the feet parallel to the floor and slightly apart, dividing the weight of the body in the 4 supports;
  3. Keep the spine aligned and without lifting the hips.

The body should be held in this position for at least 30 seconds.

Reverse abdominal

Reverse crunches help tone the lower abdominal muscles and reduce the waistline.

How they are done:

  1. Lie on your back and with your legs straight.
  2. Place the hands on the floor next to the body.
  3. Bend the knees and lift the legs, bringing the knees as close as possible towards the chin.
  4. Go down with your legs straight, without resting your feet on the floor.

For this exercise to be efficient, the ideal is to perform 30 repetitions or as many as you can in 4 series.

Complete abs

complete abs to lose belly

The abdominal is an exercise that is performed to define the muscles of the upper part of the abdomen, also helping to reduce the waist.

How it is performed:

  1. Lie on the floor on a rug or mat;
  2. Bend your knees and leave your feet flat on the floor, as close to the back of your thighs as possible;
  3. Place the hands behind the head and lift the trunk, making the head touch the knee.

You should not do strength with the back but with the abdominals, so when performing this exercise you must keep your back straight at all times.

It is recommended to do 4 sets of 30 repetitions or as many as possible.

Crunch with feet elevated

Crunch with feet elevated to lose belly

The raised foot crunch can be done with or without support on the legs, with a Pilates ball or chair.

How it is performed:

  1. Suspend your feet in the air;
  2. Keep your knees bent;
  3. Place your hands behind your head;
  4. Raise the trunk, as is done in traditional crunches.

When this exercise is performed for the first time, it is recommended that it be done with the legs resting on a ball or chair and, once you have resistance, it can be complicated by doing it with your legs in the air, without any support.

Ship position

easy exercises to lose your belly

The boat position exercise is inspired by yoga and has a great ability to define the abdominal muscles. In this exercise, the body is shaped like a “V” and only the glutes touch the floor.

How it is performed:

  1. Lie on your back;
  2. Raise the body off the floor by lifting the chest, legs, arms, and head;
  3. Keep your legs straight and raise your arms forward.

It is recommended to repeat this exercise 3 times for 30 seconds or as long as possible. Also, it is important to wait 1 minute between each set for the body to recover.

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