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To reduce abdominal fat, in addition to following a balanced diet, it is essential to perform localized exercises and increase both time and intensity to achieve better results.
Most people are aware that abdominal fat is very difficult to eliminate and requires a lot of effort. Unfortunately, after falling into sedentary lifestyle and poor diet, the abdomen is the area that reveals more weight.
In response to the need to wear a more stylized and healthy figure, nowadays we have found multiple ways to lose weight in that area and achieve the desired measures.
However, many continue to fail in their attempt to achieve a flat stomach, since beyond a good diet and slimming creams , it is essential to perform physical activity. This habit is decisive to increase energy expenditure and also to tone and strengthen the muscles of this region.
As we know that many have the excuse of not being able to attend a gym, this time we wanted to collect the 6 best exercises to work from home .
1. Crunch
The crunch is an activity that you can tone the abdomen and combat these rolls of fat that affect your waistline.
How to do it?
Lie on your back on a yoga mat and flex your legs.
Put your hands behind your head and perform a flexion of about 40 ° , making sure you control your breathing.
Do between 20 and 30 repetitions without stopping , rest 30 seconds and retake them until 3 sets are completed.
When you are able to acquire more resistance, try to make up to 5 series .
2. Lateral
The lateral ones are a very good activity to increase the burning of abdominal fat. They test your resistance and demand more concentration.
How to do them?
Lie on one side of your body , with your legs straight.
Support one of the hands on the floor and the other on the head, as if the arm were a triangle.
Perform a lateral flexion , bringing the elbow towards the waist.
Do 8 or 30 repetitions, rest 30 seconds and complete 3 sets .
Turn to the other side and repeat the same routine.
3. Iron
The iron, also known as "plank", is a resistance exercise that works almost every muscle group in the body. When done correctly it is possible to strengthen the lower back, the buttocks, the legs and, of course, the abdomen .
How to do it?
Lie on your stomach on the mat, place your forearms on the floor and lean on your toes .
The back should be erect, the shoulders just above the elbows and the buttocks slightly raised.
Hold this position for 30 or 40 seconds , rest and repeat three times.
As in the previous case, try to do it every day so you can increase the resistance time to a minute or two.
4. Leg laterals
This activity focuses on working the abdominal area, buttocks and legs . Try to make it smooth and gradually increase its intensity.
How to do it?
Lie on your left side , resting on your forearm and with your knees bent at an angle of 90º.
Lift your hip and raise your right leg , without stretching it.
Without lowering your leg, bring your hip to the floor and rest for a few seconds.
Do 12 repetitions and change sides.
5. Abs in "V"
Among the many ways of doing abs we find this interesting position that tests balance and physical strength.
How to do it?
Sit on the floor with your arms at the sides of your body and lift your feet , stretching your legs and moving your torso back.
The position will form as a "V" and you will have to bring your arms towards your feet until you maintain balance .
Then, bend your elbows at a 90º angle and, without changing the position, move your arms forward and backward. Try to do it for 40 or 60 seconds.
6. Classic abdominal
Classic abs are the movement that does not go out of style to work your belly. They tone, reaffirm and contribute to reduce belly and waist.
How to do them?
Lie on an exercise mat, bend your knees and place your hands behind your head .
Without lifting your feet or buttocks , bring your torso forward , as if you wanted to meet your knees.
Do 20 repetitions, rest and complete 3 series.
Adopt a healthy lifestyle and say goodbye to abdominal fat
Remember that in addition to performing these exercises it is convenient that you maintain an active lifestyle. Walk at least 30 minutes a day, stretch whenever you can and avoid staying in the same position for extended periods of time.
Lastly (but not least) remember to maintain a balanced diet and, in general, healthy and consistent lifestyle habits, not only to show off a more stylized silhouette, free of abdominal fat, but to enjoy good health.
Remember that there is no routine or miraculous habit to lower abdomen measurements . This is a challenge that requires commitment, discipline and perseverance . Cheer up!
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