Wearing a flat stomach is one of the biggest concerns women have. Advertising has taught us that the abdomen only looks good when we manage to have it flat, but the truth is that most of us have the shape of the belly curved, genetically.
In any case, as the sunny days have arrived we showed you some exercises to burn abdominal fat and lose extra pounds in the belly area . Of course, remember that you are beautiful as you are, and that beauty is achieved from within. losing abdominal fat is essential.
Remove fat from the abdomen with good nutrition
If we want the exercises to burn abdominal fat work and achieve a flat stomach, we have to start by feeding. As some say, we are what we eat, and both for health and to achieve your goals you must ensure that your diet is nutritious and delicious.
Today there are as many diets and food plans as people, however we can advise you some key points to burn fat in the abdomen .
1. Take your two liters of water a day
We have always told you, water is that magical elixir that helps all the functions of your body perform properly, especially your metabolism and the elimination process.
You can support your water intake with infusions or flavoring the water with slices of lemon, tangerine or the fruit you want, but make sure you consume 2 liters of water a day or 8 glasses. Now that you are going to start with exercises to burn abdominal fat, you need to keep your body hydrated . losing abdominal fat is essential.
2. Choose foods rich in fiber
Foods rich in fiber help your body to eliminate , while giving a greater contribution of nutrients and improve your feeling of fullness. Foods such as whole wheat bread, brown rice, quinoa, fruits and vegetables are excellent sources of fiber that help reduce abdominal fat.
3. Say NO to foods high in simple carbohydrates
Now that you are going to start doing exercises to eliminate the belly it is important that your body has energy, yes, but you have to choose the source of the carbohydrates well, because if you go for simple carbohydrates you will lose all your effort.
As we told you, high-fiber foods are the best option; In contrast, refined sugars, sweets, sodas and this type of food are enemies to achieve a flat stomach.
4. Eat 5 times a day
You need to keep your metabolism active , so that it processes better the foods that you consume daily and helps to eliminate the fats that you already have in the abdomen.
Eat two healthy snacks between each of the main meals. Also make sure that the dinner is light enough, with lots of vegetables and that you eat it at least 3 hours before going to bed. losing abdominal fat is essential.
Exercise routine to burn abdominal fat
To achieve a flat stomach and burn abdominal fat you need to do exercises located in this area , which help strengthen your muscles and, from this muscle work, allow you to burn fat.
However, cardiovascular exercises also help you burn calories and warm up your muscles to prevent injury. We advise that before you start with the exercises to eliminate the belly you can do 20 minutes of cardiovascular exercises, such as jogging, cycling or elliptical if you are in the gym.
The iron or plank is the infallible exercise to burn fat and tone muscles , it is a resistance exercise that not only works the muscles of the abdomen, but also strengthens the shoulders, lower back, legs and buttocks.
How do I do it? Lie completely face down on the mat or mat. Now it supports the tips of the feet, the hands and the forearms, and it raises the whole body sustaining it on these supports . Make sure that your buttocks are slightly raised and that your shoulders are aligned just above the shoulders. losing abdominal fat is essential.
How long? To begin hold the position for 30 seconds and do 3 repetitions. Increase the time 5 seconds per day until you are a master of the iron and you can hold the position for 2 – 3 minutes. You will notice the results quickly with this exercise to burn abdominal fat.
Another excellent exercise to eliminate the belly and go toning the abdomen is the crunch. It is another exercise of resistance and abdominal muscle toning.
How do I do it? Lie on your back and with your legs bent over a mat or mat. Now place your controller under the head with the elbows facing out. Then contract the knees to the front while flexing with the upper body , then return to the starting position as you exhale and repeat.
How long? To start you can do 3 sets of 20 repetitions with a break of 30 seconds between each. When you are mastering these series you can increase the number of repetitions and / or the number of series gradually. It will help you achieve a toned abdomen.
3. Abs with vertical legs
You are familiar with the term “abdominals”, because surely we have all done even if it is an abdominal in our life, even if it was to pass the gymnastics class. Well, this exercise to burn abdominal fat is a variation of the famous abdominals .
How do I do it? Lie on your back on a mat or mat and raise your legs completely straight at 90 degrees. Now leave your arms on the mat with your palms facing down. Now perform the abdominal or flexion by lifting the upper body and bringing the arms to the front without dropping the legs and returns to the original position with the exhale.
How long? To start you can do 3 sets of 20 repetitions with a break of 30 seconds between each. When you are mastering these series you can increase the number of repetitions and / or the number of series gradually. It will help you eliminate the rolls of the abdomen .
A part of the abdomen that we must also work to tone and burn fat are the sides of the abdomen.
How do I do it? On a mat or mattress, lie flat on one side. You can rest your arms on your head or forward so you are more comfortable. Now keep the leg fully stretched and raise it as much as you can and return it down almost to the original position. losing abdominal fat is essential.
How long? Do 3 sets of 15 repetitions with each leg alternating one and the other.
Now you have an exercise routine to burn abdominal fat and tone the abdomen. Remember to do a stretching session at the end and do not forget to maintain a balanced nutrition that helps you achieve that flat stomach.