7 SIMPLE EXERCISES TO BURN ABDOMINAL FAT

If we are not used to physical activity, it is advisable that we start little by little and gradually increase the intensity and time. This will prevent possible injury. Sport helps control your blood pressure How to play sports in quarantine if you have diabetes? Ab workout without leaving home Getting to burn abdominal fat is a concern for many people. Poor diet and sedentary lifestyle (which according to this study by the Universidad Austral de Chile, could affect an increased cardiovascular and metabolic risk), are great enemies of that part of the body. If you do not control the disciplined form, it is almost impossible to show off a slim figure and free of those unsightly fat rolls. Fortunately, you don't have to go to a gym every day or go through strict diets to get good results. If you adopt a balanced eating plan and do home exercises, you can start to mold this area to give it the desired freedom. On this occasion we want to share 7 types of activities that you can incorporate into your routine to focus on this area of ​​the body. Keep in mind that you will only reach the goal if you work the three areas that make up: upper, lower and lateral. Encourage!

1. Iron to burn abdominal fat 

 With the plank position, also known as a "plank," almost all muscle groups in the body, including the abdomen, are used. It is a physical resistance exercise that undergoes a test of balance, concentration and strength. How to do it? Lie on your stomach on a yoga mat and support yourself with your forearm and toes. The hips should be slightly elevated, the back straight and the neck relaxed. Hold this position for 15-20 seconds and rest. Perform 3 series.

2. Abdominal curl 

The abdominal curl is a very simple way to do the classic abs, since the legs relax and the effort is focused only on the belly. How to do it? Lie on a bench or high surface, with your hands behind your neck. Keeping the legs firm on the floor, raising the upper half of the torso, contracting the abs. Carefully descend to the starting position and complete 12 repetitions. Do at least 3 sets per session.

3. Leg flexion 

Leg flexion Leg bending exercises involve more resistance, but they are very accurate for slimming the abdomen and muscles. In this case it is recommended to perform on a chair or high object so that the force is focused only on the bottom. How to do it? Sit on the edge of the chair, with your back leaning back and your legs extended. Next, begin flexing your knees, bringing your muscles closer to your abdomen. Keep your muscles contracted throughout the activity, and try to do 8 to 10 repetitions. Finally, complete series 3.

4. Leg raise 

 There are several ways to make leg fat within the daily exercise routine to burn abdominal fat. However, in this case we propose one in particular, which not only works the muscles but also the buttocks and abdomen. How to do it? Lie on an exercise mat, with both hands at your sides, flat on the floor. Stretch your legs well and lift them without bending your knees. Try to carry them as high as possible. Then it descends in a controlled way. Do 3 sets of 10 repetitions each.

5. Crossed abs 

Crossed crunches are an activity that tones the abdomen and reduces the fat deposited on the waist. Its constant practice molds the figure and helps to reaffirm the muscles of this area of ​​the body. How to do it? Lie on a yoga mat with your hands behind your head and your legs stretched out. Bend your right knee and bring it up so that it meets your left elbow. Return to the starting position and do it with the opposite side. Keep your abs tight throughout the activity, until you complete a series of 15 repetitions each.

6. Touching the balls of the feet 

Stretching the hands to the tips of the feet forces the abdomen to contract, while the waist is molded. Instead of doing it in the traditional way, we propose that it be with the body lying on the ground to increase its intensity. How to do it? Lying on your back, stretch your legs toward the ceiling and extend your arms. In this way, the shoulders are slightly raised off the ground. Try to get your fingers as close to your feet as possible, keeping your abs tight. Hold the position for 10 or 15 seconds and rest. Do 3 repetitions.

7. Dumbbell sides 

Dumbbell sides To end this simple routine for burning abdominal fat, take a pair of dumbbells in each hand and do these simple sides (also known as obliques). How to do it? Standing with your feet slightly apart and your back straight, hold a dumbbell in each hand at the sides of your body. Start flexing the trunk to the right side, so that it reaches as low as possible without flexing the knees. Then it returns to the starting position and descends to the other side. Do 3 sets of 10 repetitions on each side. These exercises to burn abdominal fat can be done in any space of your house without having to invest a lot of time. Challenge yourself to do them every day, supplement them with a good diet and enjoy a slimmer abdomen in no time. Do not forget to warm up beforehand, this way you will avoid injuries.