Exercises to Lose Belly Fat
Eliminating abdominal fat is one of the highest priorities for many athletes. Fortunately, this is doable and we can achieve it by performing the ideal exercises to lose belly fat. Take note because, in this article, we’ll tell you everything you need to know about them.
The best exercises to lose belly fat help us develop and maintain a healthy and strong body. Not everyone’s percentage of body fat is low enough to have an incredibly ripped stomach.
In any case, you should know that it’s possible to lose belly fat and to have a much firmer abdomen. However, this requires perseverance, effort, and work.
Most people who are successful in changing their eating habits and losing weight have problems with their lower abdomen. For some reason, the fat in this particular area is the last to leave.
Nonetheless, the most important thing is that you concentrate on your situation and never compare yourself to other athletes. Additionally, you shouldn’t set appearance related goals higher than your health on your list of priorities.
Beyond the aesthetic aspect, belly fat can be very dangerous since it’s capable of causing a lot of health problems. In the following list, we’ll tell you which exercises you should consider and include in your training routine if you want to eliminate the excess fat in that area of your body.
The best exercises for losing belly fat
Discovering how to lose belly fat is often the hardest part of losing weight for most people. If you can’t lose your belly fat, you may be using the wrong approach. In order to finally achieve your goal, these exercises can help:
1. Ab crunches
The first exercise for losing stomach fat is ab crunches. This activity will not only help you reduce belly fat, but also maintain abdominal firmness as you lose weight.
Besides helping you to quickly tone your stomach, crunches also strengthen your back, improve your posture, and allow you to lose those extra pounds. There are many to choose from: crunches, obliques, scissors, shorts, at ninety degrees, and more.
2. Planks
Planks are abdominal strengthening exercises that help you become stronger and lose stomach fat. Although this exercise will burn some calories, the main purpose is to strengthen the middle section of the body, which also serves to improve posture and reduce back pain.
Don’t forget to tighten your abs and maintain your position during the exercise. Keep your body flat and rigid for at least 30 seconds in each set.
3. Pilates
In third place, we have Pilates; one of the best basic exercises available to lose belly fat quickly. It implies small movements, all centered around the core strength movements that practically everyone can do, regardless of age and different physical abilities.
4. Cardio
Cardiovascular exercises are one of the most effective ways to improve health and burn calories. An interesting fact is that the frequency and duration of your exercise program are actually more important than the intensity.
Brisk walking, running on a treadmill, or pedaling on a stationary bike are cardiovascular exercises that help you burn calories. Incorporate them into your weekly routine to see results.
5. Squats
To finish, we propose squats as another great option to lose stomach fat and stimulate the cardiovascular system. When we do squats, we’re working out all our muscles, from head to toe.
This exercise helps to strengthen and develop muscles fast, including the abs. Remember that you can do it with additional weights to intensify the difficulty and enhance the results!
Finally, don’t forget that instead of trying to reduce fat in a specific area, you must work to lose fat throughout your entire body. Besides putting into practice this list of exercises to lose belly fat that we’ve presented, the most effective way to do it is through your diet, aerobic exercises, and strength training.
Whenever it’s time to eat, measure the quantity and quality of the foods that make up your diet. Don’t wait any longer, put your body in gear and achieve the transformation you’re looking for!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- D. Dominguez Nuñez. (2010). Nutrición y ejercicio. Endocrinología y Nutrición, 2010.
- Hansen, & Cols. (2007). Efectos del entrenamiento físico sobre la pérdida de masa grasa en pacientes obesos durante restricción calórica. Sports Med, 31–46. Retrieved from http://www.munideporte.com/imagenes/documentacion/ficheros/20071207180826jose_lopez_chicharro.pdf
- Naclerio Ayllón, F. (2006). Función y entrenamiento de la musculatura abdominal. Una visión científica. Journal of Human Sport and Exercise, 1(1), 15–23. https://doi.org/10.4100/jhse.2006.11.03
