To ensure a flat belly and a trim waist, it is imperative to take care of your diet and avoid the consumption of processed sugars [1]. Physical exercises help us define the area of excess fat and eliminate it from our body.
Do you want to know some exercises to reduce the belly fat? The belly or your abdomen is one of the areas where you can accumulate more fat than the rest. Therefore, it is normal for many to worry about how to reduce or tone it down, whether to look good in a bikini if summer is approaching, or with that dress that you like so much. If this is your case too, in this article, we want to share with you 14 exercises to reduce fat around your waist and belly region.
To feel good inside and out is essential to follow a healthy lifestyle. It is true that you need to drink a lot of water, follow a balanced diet with adequate proportions of fruits and vegetables and avoid toxic habits such as alcohol or tobacco. But there is no doubt that exercise is essential to maintain your figure.
In addition to that, studies show that physical exercise helps us stay in good shape and avoid the risk of suffering from a wide range of diseases. Therefore, if you want to feel good, change your habits and avoid the problems caused by a sedentary lifestyle.
If you have decided to take the first step to stay fit and lose that excess fat from your body, we present some exercises to reduce the belly fat in a few weeks! Select a total of 7 exercises for each day and warm up your body well before starting in order to avoid injuries. Remember that you need to do them regularly to see the results and always wear comfortable shoes!
Exercise # 1: Abdominal Twisting
Stand with your legs spread to the same width as your shoulders and with the hands at your waist, twist your abdomen to the left and right with your back straight. Perform this exercise 30 times in a row. Then, place your arms on your chest with closed fists and make strong twists. Repeat it 30 times. Finally, in the same previous position, twist 30 more times, stretching the corresponding arm on each side alternately.
Exercise # 2: Lateral Twist
Stand with your legs open to the same width of the shoulders and put your hands on your nape. Twist laterally on one side and the other 30 times each. In the same exact position, stretch your arms high above your shoulders with your fingers crossed and allow yourself to fall down the side, all the while trying to touch the ground. Return to the starting position and do the same movement on the opposite side. Repeat the exercise 30 times.
Exercise # 3: With A Cane
Use a medium cane to perform this exercise. Put it behind your shoulders while holding it with your hands at each end. With the legs open to the same width of the shoulders, make strong twists with the back straight to reduce the belly fat. Repeat the exercise 50 times.
Exercise # 4: Lateral Twists with A Cane
Stand with your legs spread to the same width as your shoulders. Hold the cane above your head in a horizontal position. Make lateral twists on each side holding the cane. Repeat it 50 times.
Exercise # 5: Trunk Push-Ups
Standing with the legs spread wide at the shoulders and hands at the nape of the neck, bend the body to the front, trying to touch the tip of the feet and return to the initial position. Repeat 15 times. It does not matter if you do not achieve it at the beginning. Over time, your flexibility will increase.
Exercise # 6: Trunk Push-Ups
Do the same previous exercise as the above but this time, with the legs more open and flex the abdomen to try to touch one ankle and then the other. Repeat the exercise 15 times.
Exercise # 7: Twist with Flexed Legs
Seated with the legs bent and the back straight, twist your abdomen with the arms at the height of the chest. Perform 50 repetitions. This exercise is terrific for the waist and the abdomen.
Exercise # 8: Twisting with Crossed Legs
The position of the legs influences the work of the exercise. This time, it is necessary that you sit with your legs crossed and your arms at the chest height. Perform 50 strokes while keeping your back straight and facing forward.
Exercise # 9: Work Your Body Waist Up from The Ground
Lie on your side. Your legs should be slightly bent. Place your hands on the nape of your neck and avoid pulling them. Raise the abdomen laterally 15 times. Next, perform the same exercise but this time, lift the legs flexed laterally. Perform 15 repetitions. Finally, raise the abdomen laterally with both the legs extended 15 times. Do the exercises lying on the opposite side now.
Exercise # 10: Work Waist from The Floor with Legs
Lying on your side, extend your legs and place one arm on the floor to the front well-supported while the other is on your neck. Elevate the abdomen laterally and the upper leg 15 times. Repeat the exercise but this time, flex the leg laterally and get up trying to touch the knee. Perform 15 repetitions. Repeat the exercise on the other side.
Exercise # 11: Abdomen-Waist Combination
Lie on your side. Your legs should be slightly bent. Now, try to twist your abdomen so that your back is straight on the ground. Place your hands on the nape of the neck and now raise your abdomen 15 times. You will be working the abdominal muscles and those of the waist. Turn your legs to the opposite side and repeat the exercise.
Exercise # 12: Moving the Legs
Lie on your back and make sure that your hands support both the sides of your body. Now, bend your legs very slightly and turn them together on one side and then the other without touching the floor 15 times. Rest for 5 seconds and repeat the exercise.
Exercise # 13: Another Combination
Lie down on your back with your hands resting on the back of your neck and your legs extended. Bend your legs alternating them and raise your abdomen, trying to touch the left and right knee successively. Do it 15 times. Rest for 5 seconds and then repeat the exercise.
Exercise # 14: The Worm
Lie on the floor with your legs extended and place both the hands on the nape of your neck (without supporting them to avoid damaging the cervical vertebrae). Raise the abdomen, taking the chest off the ground, and return to the initial position. The more you lift, the more fat you burn. Perform 15 repetitions, rest 15 seconds and repeat.
It is equally important to start the day with exercise and good nutrition. To help your body burn abdominal fat quickly, you should start your days with a breakfast rich in fiber [2] and some exercise. Although it may not seem like it, this simple action will activate your metabolism and make you release everything you do not need like accumulated fats and toxins. Some people recommend drinking a glass of warm water with lemon when getting up and then proceed with breakfast and exercises. Of course, for no reason should you skip breakfast or go hungry, because this will only make the metabolism slower.
Now, the exercises you must perform should include stretching and cardiovascular exercises for half an hour. This can be translated into walking, jogging, cycling, jumping rope, dancing, etc. It should be noted that it is advisable to consume some type of food once the session is over. The ideal way is to start the exercise before breakfast since at that time, you will not have ingested calories and the body will use the ones accumulated as fuel.
It is equally important to take care of the last food you consume of the day. Taking care of the last meal of the day can significantly help burn abdominal fat in a short time. In what sense? While you sleep, your metabolism is not as active as in the day, and it does not burn abdominal fat. So, if you make a copious meal rich in fats and carbohydrates, you will accumulate fat unnecessarily. On the other hand, by making a light and balanced meal before going to sleep, digestion becomes easier, and the body does not accumulate excess fat.
We hope that this article has helped you know some exercises to reduce the belly fat. In addition to these exercises, to finish, we want to give you some tips that will help you prevent fat from accumulating in this part of the body in the first place.
- Limit the intake of foods rich in sugars and fats.
- Avoid the use of tight clothes that fit your hips as they tend to deform the figure.
- Dancing can be one of the exercises you can perform to reduce the belly fat and the most fun too.