Effective methods to combat belly fat.
One of the biggest ambitions of those who seek to lose weight and look 100%, is, of course, is flat, tight stomach. The fat that accumulates in this part of the body not only spoils our figure, but also puts at risk the health of the cardiovascular system (which escapes the attention of the majority), and hence the whole organism.
Fortunately, there are effective methods to combat belly fat. Experts told about the physical and natural without the need of strict diets and expensive supplements.
Good results in a relatively short time can be achieved by adhering to a balanced diet (with control of calories consumed) and with at least 30 minutes a day to physical exercise.
It is best not even to go to the gym and not spending money on individual sessions with a trainer, and to do right at home. It is convenient and not as difficult as it may seem.
This type of exercise combines cardio-load strength exercises (high intensity). This will help to increase energy expenditure (calorie burning) and speed up the process of weight loss.
Experts told about the 6 best exercises in order to win the fat in the abdominal area.
1. Strap
“Plank” is a very popular exercise as it allows you to simultaneously work on different muscle groups throughout the body.
It is recommended to speed up the metabolism and strengthen the abdomen, buttocks and lower back.
How to perform this exercise?
Take prone position (on the Mat for yoga), then lean on your forearms (elbows) and toes and lift your body (as shown in photo above).
Make sure to keep the body straight so that the stomach doesn’t SAG, and hips don’t come up.
You will feel the abdominal muscles strong tension (even if you maintain that body position for a few seconds).
Start with 20 seconds, gradually increasing the duration to 45 seconds.
2. Twists with weight
This exercise will help to burn a lot of calories and remove the extra inches in the waist.
How to do it?
Sit so that your upper body and hips have formed a “V”, legs raised and crossed.
Grab a heavy ball (2.5 kg), hold it at chest level. And begin to make turns, first one way, then the other.
Do 3 sets of 10 repetitions.
3. Exercise with a roller (wheel)
If you have a special roller (wheel) for fitness, then the following exercise is ideal to make a flat stomach.
The movie does not only facilitate the exercise and make it interesting, it really is very effectively strengthens the abdominal muscles and helps combat fat.
How to perform this exercise?
Get on your knees and squeeze the handles of the roller in both hands.
Now lower your body, moving the roller from itself forward, and then slowly return to starting position.
Perform 3 sets of 20 repetitions.
4. Bridge with leg lift
“Bridge” is an exercise that is useful not only for belly, but the muscles of the buttocks and thighs.
In this case, we suggest that you do it with alternate lifting of the feet to increase the load.
How to perform this exercise?
Take supine position, left leg bent at the knee (left foot pressed to the floor) and pulled right up (looking to the ceiling).
Now stretch your arms along the body and, based on them, lift your pelvis, hold this position for 10 seconds.
Relax, switch legs and do 10-12 reps on each.
5. Exercises for lower abs
The muscles of the lower press to work the hardest, this is one of the most problematic zones of our body (and there is accumulated the greatest amount of fat).
This exercise is called the “guillotine.” Don’t worry, the head will remain in place, but the fat on your stomach will have a hard time. You will notice how the body is reduced in volume.
How to perform this exercise?
Take supine position. Raise your legs so that they form 90 degree angle with the upper part of the body and with the floor.
Now lower the legs slowly without touching the floor with my heels.
Pause for a moment (4 or 5 seconds) and then raise your legs.
Perform 4 sets of 10 or 15 repetitions.
6. Knees to chest
This exercise is perfect for combating fat in the abdominal area. It not only strengthens the muscles in this part of the body, but also activates the cardiovascular activity.
How to perform this exercise?
Adopt the prone position, lean on your forearms (elbows) and toes and raise your body.
Make sure the back is straight, and the stomach does not SAG down (it needs to be retracted, tense).
Lift one leg to your chest, then return it to starting position, repeat the exercise with the other leg.
Work the legs alternately, trying to perform the exercise as quickly as possible.
Do 30 or 40 repetitions.
Want to see the desired result in a short time? Then be consistent in their actions (the exercise should become a regular occurrence in your life) and don’t forget to follow a proper diet.
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