Having a flat stomach is one of the biggest concerns we 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 a curved belly shape, genetically.
In any case, as the sunny days are here and it’s time to put on your bikini again, we show you some exercises to burn abdominal fat and lose the extra pounds in the belly area. Just remember that you are beautiful just the way you are, and that beauty comes from within.
Eliminate belly fat with good nutrition
If we want the exercises to burn belly fat to work and achieve a flat belly, we have to start with food. 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 eating plans as there are people, however we can advise you on a few key points to achieve the burning of belly fat.
- Drink your two liters of water a day.
We have always told you, water is that magic elixir that helps all the functions of your body to be performed correctly, especially your metabolism and the process of elimination.
You can support your water intake with herbal teas or flavoring the water with slices of lemon, tangerine or any 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 the exercises to burn abdominal fat, you need to keep your body hydrated.
- Choose foods rich in fiber
Foods rich in fiber help your body to eliminate, while giving you a greater supply of nutrients and improve your feeling of satiety. Foods such as whole wheat bread, brown rice, quinoa, fruits and vegetables are excellent sources of fiber that help reduce abdominal fat.
- Say NO to foods high in simple carbohydrates.
Now that you are going to start doing exercises to eliminate the belly is important that your body has energy, yes, but you have to choose well the source of carbohydrates, because if you go for simple carbohydrates you will lose all your effort.
As we said, foods rich in fiber are the best option; on the other hand, refined sugars, sweets, sodas and this type of food are enemies to achieve a flat stomach.
- Eat 5 times a day
You need to keep your metabolism active, so that it processes better the food you eat daily and helps to eliminate the fats you already have in the abdomen.
Eat two healthy snacks between each main meal. Also try to have a light dinner, with lots of vegetables and eat it at least 3 hours before going to bed.
Exercise routine to burn abdominal fat
To achieve a flat stomach and burn abdominal fat you need to do localized exercises 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 avoid injuries. We advise you to try to do 20 minutes of cardiovascular exercises, such as jogging, cycling or elliptical if you are in the gym, before you start with the exercises to get rid of your belly.
The plank is the infallible exercise to burn fat and tone muscles, because it is a resistance exercise that not only works the abdominal muscles, but also strengthens the shoulders, lower back, legs and buttocks.
How do I do it? Lie flat on your stomach on the mat or mat. Now support the tips of your feet, hands and forearms, and lift your whole body by holding it on these supports. Make sure that your buttocks are slightly raised and that your shoulders are aligned just above your shoulders.
How long? To start, hold the position for 30 seconds and do 3 repetitions. Increase the time 5 seconds per day until you are a master of the plank and can hold the position for 2 – 3 minutes. You will notice results quickly with this abdominal fat burning exercise.
Tip: There are tutorials on youtube that show you how to better achieve the position and many variations of the plank for when you are mastering this exercise much better.
Another excellent exercise to get rid of belly fat and tone the abdomen is the crunch. This is another abdominal muscle toning and resistance exercise.
How do I do it? Lie on your back with your legs bent on a mat or mat. Now place your knob under your head with your elbows out. Then contract your knees to the front while bending your upper body, then return to the starting position while exhaling and repeat.
How long? To start you can do 3 sets of 20 repetitions with a 30 second rest between each one. As you master these sets, you can gradually increase the number of repetitions and/or the number of sets. It will help you achieve a toned abdomen.
- Vertical leg crunches
You are familiar with the term “crunches”, because surely we have all done at least one abdominal in our lives, even if it was to pass gym class. Well, this exercise to burn abdominal fat is a variation of the famous crunches.
How do I do it? Lie on your back on a mat or mat and raise your legs completely straight at 90 degrees. Now lay your arms on the mat with your palms facing down. Now perform the abdominal or push-up by lifting your upper body and bringing your arms forward without dropping your legs and return to the original position with the exhalation.
How long? To start you can do 3 sets of 20 repetitions with a rest of 30 seconds between each one. As you master these sets, you can gradually increase the number of repetitions and/or the number of sets. It will help you to get rid of the abdominal rolls.
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 mat lie completely on one side. You can rest your arms on your head or in front of you to be more comfortable. Now keep your leg fully straight and bring it up as far as you can and bring it back down almost to the original position.
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 to help you achieve that flat stomach.