These exercises reduce the waist and burn abdominal fat

If you do them regularly, you will achieve a flatter stomach in just 3 months

One of our greatest wishes, not only for women, but also for men, is to reduce the waist and have a flat stomach. Not only for aesthetic reasons. Bloating is very bothersome and the fat that accumulates on the perimeter of the abdomen is dangerous to health.

It is one of the factors causing the so-called metabolic syndrome, a group of pathologies that increase the risk of suffering diseases such as diabetes and the heart. Therefore, it is important to get rid of that fat, as much as possible, naturally. That is, with exercises to reduce waist and diet that does not contribute to our body accumulating more fat. Here are some the keys to perform these exercises.

What exercises reduce the waist:

Ideally, combine aerobic or resistance training with strength exercises a minimum of three days a week plus active rest the rest of the week. If we are constant, we will be able to burn the abdominal fat in three months.

Start with 30 minutes of cardiovascular exercise. You can run, pedal or elliptical bike at a moderate to intense pace. That is, do not drown to the point of having to stop, but feel that it is difficult for you to speak.

Continue with 30 minutes of force. The goal is to work the abdomen and the different muscle groups. These training sessions, in addition, will allow to accelerate the metabolism to promote a greater burning of calories and fats.

Keep the record. It is important to be consistent, since strength training requires that it be done regularly. Seeing that in approximately 12 weeks you are achieving the result you expect, will be enough motivation for you to continue training.

Exercise routine to activate the abdomen and burn abdominal fat:

You don't have to go to a sports center to perform strength exercises. However, it is advisable that, at least in the beginning, a personal trainer tells you how to do them correctly to avoid the risk of injury.

Griddle. It is the most effective exercise to burn the fat located in the abdomen area. It consists of placing the body horizontally with respect to the ground. Be careful, it is not a flexion: the weight is supported on the forearms and on the tips of the feet.

• What is activated. When done correctly, the abdomen, lumbar, gluteal and leg areas are activated.

• Repetitions. Perform five sets of 30 seconds each and rest 30 seconds between sets.

• Variant. If your lower back bothers you or you can't bear that much force in your arms, you can support your knees.

Squats. It is one of the most important exercises to burn general fat and, therefore, localized, since it involves a large number of muscle groups.

• How to do it. Spread your legs shoulder width apart and pretend to sit down, lowering your body to a 90 degree angle with your knees.

• Increase intensity. Hold the pose with your knees bent for 20 to 30 minutes.

Lounge or stride. Stand with your legs shoulder-width apart, and move one leg to a 90-degree angle with your knee as your body descends vertically. After a few seconds holding the pose, you return to the starting position. Then change legs.

• You will activate. Quadriceps, glutes and abs.

• To avoid injury. Keep your back straight and your hip level.

Dead weight. Start with your legs open shoulder width and continue to keep your knees slightly flexed throughout the work. From here, a hip flexion or bow is performed bringing the arms to an intermediate point between the knees and ankles. You should always descend with your back straight to avoid injury and ascend using forces from the abdomen, where we want to focus the effectiveness of the exercise.

You will strengthen. The core muscles or central body area.

With weight. To increase the intensity of the exercise, you can help yourself with a bar or dumbbells.

Climbers. Rest your hands on the floor and stretch your legs parallel to the floor, as if you were going to do a plank, with your back straight. From this starting position, bring your knees to your chest alternately, one at a time. Keep moving for a minute without altering the rhythm.

Burpees. It is the most complete and intense exercise. Along with all the muscle groups involved, the abdomen is very intensely activated. This is the sequence of movements that you must repeat for a minute and without rest:

• Squat starting position with hands on the floor and head up.

• Shift your legs back with your feet together and do a push-up or chest bottom.

• Collect the legs back to the starting position.

• He jumps up his entire body and claps his hands.

You must repeat the exercise a total of 3 sets of 12 repetitions each, with a break of 30 seconds between sets and 60 seconds between each exercise.

• Increase intensity. You can introduce dumbbells or weights. However, it is not recommended that you do this in the first training sessions.

“On active rest days, on days when we will not do strength exercises, we can choose to jog, ride a bike or swim for between 30 and 60 minutes. Cardio exercise of moderate intensity that will keep our body active ”indicates the Zagros Sports coach.

What to eat for a flat stomach:

In addition to these exercises, diet is essential to reduce waist and burn abdominal fat. These tricks will help you:

1. Eat more whole fruit and fewer shakes, to take advantage of the fiber in your food.

2. Avoid carbonated drinks, they cause bloating.

3. The chewing gum swells, since chewing it swallows air.

4. Avoid sugar and sweeteners, since sweeteners are also very difficult to digest.

5. Chew and eat slower to avoid bloating.

6. Drink plenty of water, since it contributes to the elimination of liquids.

7. If you suffer from a lot of gas, bloating and pain, go to the doctor. You could have a food intolerance.