HomeBLOGThe best exercises to get rid of the abdomen quickly

The best exercises to get rid of the abdomen quickly

abdomen loss exercises are those of medium to high intensity, which increase the heart rate and strengthen the abdominal muscles, as this helps in burning fat and contributes to a better body contour.

These types of exercises can be done at home 3 to 5 times a week, and it is recommended that before starting 10 minutes of aerobic warm-up, such as jumping rope and making flip flops.

In addition to exercise, it is necessary to follow a healthy diet, avoid frequent consumption of artificial foods and high sugar. In addition, increased consumption of fruits and vegetables favors weight loss and inhibits the accordion effect. Know what to eat to lose your abdomen.

1. burpee

Best exercises to lose belly fast

The burpee is a simple exercise that works the whole body, does not require the use of substances, and therefore can be done anywhere. During a burpee, the back, chest, legs, arms and butt are exercised, which helps to lose fat and weight because it requires a huge energy expenditure.

How to do the following:

  1. Stand and keep your feet aligned with your shoulders.
  2. Lower the body to the floor, throw your feet back and take the body toward the floor, supporting your hands.
  3. Stay in a board position by touching your chest and thighs to the floor.
  4. Climb the trunk, push with your arms and get up, with a small jump and extend your arms.

You should make 3 sets of 8 to 12 burpees. It is important to try to keep up with the implementation of burpees so that results are achieved more quickly. After each series, rest for 1 min is indicated.

2. Bicycle in the air

Best exercises to lose belly fast

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

How to do the following:

  1. Lie down with your back resting on the floor;
  2. Raise your legs with your back off the floor.
  3. Simulate pedaling on a bicycle with your feet.
  4. Reach for the right knee when it is closer to the abdomen, with your hands behind your head, and repeat the procedure when the left is closer.

The ideal is to do 4 sets of this exercise until you have completed 30 repetitions in each, respecting an interval of 1 minute between them, and always take care to keep the spine straight to avoid back pain.

3. Cross climber

Best exercises to lose belly fast

The Cross Climber helps raise your heart rate because it is high in intensity, thus helping to burn fat, in addition to strengthening your abdominal muscles and increasing abdominal definition.

How to do the following:

  1. support both hands on the floor;
  2. Stay on tiptoes, keeping the body still, stretched in this position.
  3. Extend and throw the leg forward and to the side, as shown in the photo above, alternating both legs throughout the exercise.

It is recommended to do this exercise in 4 sets and for 1 minute without stopping. When the minute ends, you must rest for 30 seconds to resume the next series.

4. Wooden pallet

8 best exercises to lose belly fast

The exercise of the isometric plank is very effective to lose the abdomen and tone the abdominal muscles, as the muscles are worked to stay in the same position for a few seconds.

How to do the following:

  1. Place parallel hands on the floor;
  2. Place the feet parallel to the floor and slightly separated, dividing the weight of the body in these four supports.
  3. Maintain spinal alignment without raising the hip.

Maintaining the body for 30 seconds or up to the maximum possible time is indicated.

5. Reverse abdomen

The best exercises to get rid of the abdomen quickly

With abdominal reversal exercise, it is possible to tone the lower abdominal muscles, which helps to thin the waist.

How to do the following:

  1. Lie on your stomach, legs extended.
  2. Place your hands resting on the floor next to the body;
  3. Bend your knees and raise your legs, bringing your knees close to your chin.
  4. Get down with your legs extended, without your feet touching the floor.

For this exercise to be effective, the ideal is to complete 30 repetitions or as many as you can in 4 sets.

6. Abdominal soil

The best exercises to get rid of the abdomen quickly

Abdominal soil is used when the goal is to set the waist, as it helps define the muscles of the upper abdomen.

How to do the following:

  1. Lying on the floor, on a rug or mattress.
  2. Bend your knees and leave your feet parallel with the soles touching the floor;
  3. Put your hands behind your head and raise your torso, trying to get your head to touch your knee.

It is important to be careful not to remove the lumbar from the floor during exercise, to prevent back pain from appearing afterwards.

Indicated is to do 4 sets of 30 repetitions or as many as you can.

7. Abdomen with legs raised

The best exercises to get rid of the abdomen quickly

Abdominals can be done with the feet raised without support on the legs or with support, with a Pilates ball or a chair.

How to do the following:

  1. suspension feet;
  2. keep your knees flexed;
  3. put your hands behind your head;
  4. Lift the torso, as in the ventral soil.

When starting an exercise program, abdominals may be recommended with legs supported on a ball or chair, and then move to a more advanced stage, such as legs without support.

8. Boat stand

The best exercises to get rid of the abdomen quickly

The exercise that makes the boat stand is inspired by yoga and has a strong ability to define the abdominal muscles. In this exercise the body is in a “V” shape and only the glutes touch the floor.

How to do the following:

  1. Lie on your stomach.
  2. Raise the body from the ground by raising the chest, legs, arms and head.
  3. Keep your legs straight and bring your arms forward.

It is recommended to repeat this exercise 3 times for 30 seconds or as long as you can. In addition, it is important to wait 1 minute between each series for the body to recover .

Exercise recommendations

Before you start doing the exercises, it is important to check your general health with your doctor.

Furthermore, it is important to drink water between exercises, wear appropriate gym clothes and prepare the environment for the activity, as some movements may need more space to perform.

If any discomfort arises, such as back or knee pain, it is important to avoid exercise until evaluated by a doctor, so as not to impair health.

In addition, another excellent option for body tone and weight loss are fights and martial arts, which fix muscles and improve endurance and physical strength .

RELATED ARTICLES

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Most Popular

Recent Comments