Many people are looking for exercises to lose belly fat. Examples of exercises that can help reduce belly fat are jump squats, Russian twists, reverse crunches, and planks. To enhance fat burning and improve body shape, these exercises should be performed at a medium-high intensity, which will raise the heart rate and strengthen the abdominal muscles.
In this article we are going to tell you what are the best exercises to lose belly fat and how to do them.
Aspects to consider
You can perform these exercises to lose belly fat at home three to five times a week, and it is essential to start with a 10-minute warm-up of aerobic activities such as jumping rope or doing jumping jacks and star jumps.
Along with the exercises, it is essential that this routine is accompanied by a nutritious diet that minimizes the intake of processed foods with high sugar content. In addition, Increasing the consumption of fruits and vegetables is essential to promote weight loss and avoid the rebound effect.
The best exercises to lose belly fat
Burpee
The burpee is a simple exercise that involves the entire body and can be performed without any equipment, making it suitable for any location. This movement works the back, chest, legs, arms and buttocks, contributing to fat and weight loss due to its significant energy expenditure.
Stand with your legs shoulder-width apart. Lean your body toward the floor, placing your feet back and lowering your torso while supporting yourself with your hands. Maintain a plank position, making sure your chest and thighs touch the floor. Lift your upper body, extend your arms upward and jump slightly while stretching your arms outward.
Try to do 3 sets of 8 to 12 burpees, making sure to maintain a steady pace throughout the exercise to speed up results. Rest 1 minute after each set.
Bike in the air
The air bicycle is a modified version of abdominal training that integrates trunk and hip flexion along with trunk rotation to improve abdominal strength.
Lie face up on the floor. Lift your legs up, keeping your back low. Imitate the motion of pedaling a bicycle with your feet elevated. As your right knee approaches your abdomen, touch it with your hands behind your head and then repeat the action with your left knee as it approaches.
The ideal is to do 4 sets of this exercise until reaching a total of 30 reps, making sure to maintain a 1 minute rest period between each setAlways keep your spine aligned to avoid back pain.
cross climber
The cross climber elevates your heart rate due to its high-intensity nature, making it effective for burning fat while also toning your belly and strengthening your abdominal muscles.
Place both hands on the floor. Stand on your toes while keeping your body straight. Bring one leg forward toward the opposite arm, alternating legs as you continue the exercise. It is recommended to perform this exercise in 4 sets, each one lasting 1 minute without rest. After completing the minute, rest for 30 seconds before starting the next set.
Full abs
The abdominal exercise focuses on the upper abdominal muscles, helping to both define and reduce the waist.
Start by lying down on a mat or rug on the floor. Bend your knees while keeping your feet flat on the floor, placing them as close to the back of your thighs as possible. Then, Place your hands behind your head and lift your torso, making sure your head makes contact with your knee.
Instead of leaning on your back, you should engage your abdominal muscles for this exercise, so it is important to keep your back straight throughout the exercise. It is recommended to do 4 sets of 30 repetitions, or as many as you can.
Squat with jump
The jump squat not only engages your abdominal muscles, but also targets your glutes, lower back, and hamstrings, which helps in reducing belly fat.
With your feet shoulder-width apart, stand up straight. Make sure your back is straight and your core is engaged. Gently lower yourself down by bending your knees, leaning your torso forward slightly and pushing your hips back, as if you were about to sit down in a chair. Continue lowering yourself down until your knees form a 90-degree angle, making sure they don't extend beyond your toes. Propel your body forward by jumping, making sure to fully extend your legs and keep your feet a few inches off the ground. Your arms should remain at your sides.
Perform the squats again and do 3 sets of 10 to 15 repetitions, leaving one minute of rest between each set.
When performing this exercise, it is essential to keep the abdomen contracted and attention must be paid to the alignment of the spine to avoid injury. In addition, breathing control is essential, as inhalation occurs during the flexion phase and exhalation during the lowering phase.
Cardiovascular exercises to reduce abdominal fat
Incorporating aerobic exercises into a training regimen is a fantastic option for reducing abdominal fat, as they improve metabolism, They increase the cardiorespiratory rate and promote greater calorie burning. Among the types of aerobic exercises to choose from to help burn more calories and lose belly fat we have:
- Walk
- Correr
- Bicycle
- Jump rope
- Jumping sessions
- Elliptical workouts
It is essential that aerobic training is supervised by a qualified physical education expert, who can recommend the most appropriate options and intensity levels based on each person's goals and limitations.
I hope that with this information you can learn more about the best exercises to lose belly fat.