How To Exercise To Lose Belly Fat Quickly?
All women dream of a flat stomach: do these exercises 5 to 10 minutes a day. Unfortunately, many factors prevent them. Not easy to show a firm and toned abdomen!
Discover 5 exercises to redesign your midsection, and the mistakes to avoid!
Flat stomach and abs: the error to avoid!
Crunches? Remember! Making conventional abs series crunches with hands behind the head, will not make you lose belly fat, on the contrary! Indeed this type of exercise only solicits rectus, superficial abs, which give the chocolate bars. Moreover, they push the viscera down and crush the pelvic floor.
Result: This little bulge you fight hard and accentuated skin relaxes, says Erwann Menthéour, founder of the Fitnext method. To beef up without inflating, you have to work the other types of abdominal and especially the transverse.
5 Exercises To Sculpt The Midsection
Operation bikini or to succumb to the tendency star cropped top: do these exercises 5 to 10 minutes a day!
1. Armoring: The Board
Simple and very effective exercise, it can be practiced at home without any special equipment. Lean on the elbows, in “plank”, legs stretched on tiptoes, parallel to the floor. Hold out your midsection and contract your glutes. Caution: Do not arch, do not lift the buttocks, stay in the horizontal, looking at the ground.
2. Abdominal Breathing Exercise
Lie on the floor, arms along the body, bent legs, inhale completely releasing your belly then exhale very slowly by contracting your abs and perineum. Visualize your navel towards your spine up. You can put your hands on your belly to better feel the contractions. Exercise is a great basic, and relaxing, recommended for beginners and as the post-pregnancy exercise to get in shape after baby.
3. Squats
Squats are also perfect for regaining a toned stomach. If they seek much ass, they also have the advantage of working with many other muscles including the abdominal and back. A full year, therefore, and ideal for carving you a mermaid silhouette.
4. The Oblique Abs
Lose belly fat; it is also redesigning its size for these muscles your obliques. Lie on your back, cross one leg over the other, and go for the raised knee with your opposite elbow. Do the same on the other side.
5. The posture of the Cobra or Bhujangasana
Lie on your stomach, legs, and joints and strained feet, but gently. Place your hands on either side of your body and lift your bust. Pay attention to your breathing. Not only does this pose strengthen the abdominal muscles and spine, but also fights against constipation. In addition, yoga is known for its relaxing properties. Therefore you will also evacuate your stress, a disturbing factor promoting intestinal transit bloating!
Avoid Effect “Plateau”
Like the levels of weight, after several weeks, you may experience an effect “plateau” or effect tray. Through repeated the same exercises, your body is used to and you will not progress. Thus vary the exercises: there are many variations of squats, slots for example, but also cladding, including the pumps. You can also intensify your routine by adding fillers for example.
Note: Indeed, your midsection muscles to sculpt a firm stomach are not enough. Playing a sport is essential to get rid of excess weight. Bet on calorie-intensive activities such as jogging, jumping rope – must simultaneously dislodge cellulite on thighs – or biking.
A flat stomach, also requires a healthy balanced diet. Some plants, but also foods will help you against stomach swelling.
WHAT REALLY HELPS AGAINST STOMACH FAT?
the term “Muffin Top” sounds cute at first. However, this is the English term for belly fat, which pushes over the waistband and then visually resembles a muffin. In winter you can hide that under wide sweaters. Unfortunately, in summer the belly fat is forced to appear more often.
Only: weight loss alone does not sell a muffin top. With a few nutritional tricks and perfectly coordinated sports exercises, it works but with a slim, tight waist.
WHY WEIGHT LOSS DOES NOT NECESSARILY MEAN LESS FAT
Everyone knows this when losing weight: one stands on the scales, happy about the tumbled pounds – but the waistband is still tight.
How is that coming? Anyone who plunges into sweaty workouts and sticks to an iron diet mainly reduces muscle mass, which is quickly noticeable in the weight. Because muscles are heavier than fatty tissue.
Unfortunately, too low a calorie intake and the wrong training also cause in the body, the stress hormone cortisol is hunted up.
The good thing that cortisol releases the so-called fatty acids from the fat cells. However, as soon as the cortisol level drops, they attach themselves again. Means: It comes to a body fat redistribution, in which the fatty acids prefer to attach to the stomach.
HOW DO YOU LOSE BELLY FAT?
Fortunately, fat cells in the stomach are extremely active in metabolism. In a targeted fat-burning with the right workout and a balanced diet, the metabolism first falls back on the ugly fat pads on the stomach. They are therefore easier to exercise than, for example, fat pads on the buttocks. Below are the most important tips.
1. NO HUNGER DIET
This point should have been internalized long ago. Nevertheless, many who desire a flat bikini belly automatically starve.
The result: The metabolism switches to emergency care and gets the missing energy by breaking down muscle cells. Fat loss does not take place at all. Sooner or later, the notorious Jojo effect will set in.
2. AVOID SIMPLE CARBOHYDRATES
To reduce belly fat, one should primarily eat whole grains, which contain many filling fiber and complex carbohydrates. Because the latter is split more slowly in the body in sugar. With white bread, pasta, and rice, meanwhile, more insulin is released into the body, which inhibits fat burning in the stomach.
3. EAT LOTS OF FIBER AND PROTEINS
Sufficient fruits, vegetables, and nuts should also be on the menu, as they contain important vitamins in addition to numerous vitamins and activate the entire metabolism.
When it comes to the slender middle, you can also trick something here by avoiding everything that causes bloating and strengthens the muffin top effect: Vegetables, for example, should always be steamed, as this is easier to digest. Bitter substances, such as those found in artichokes, additionally stimulate digestion.
If you also eat many proteins – such as scrambled eggs or omelets for breakfast. the body effectively supports muscle and fat loss. And: coffee should be better replaced by green tea or matcha. The latter scores with a high content of polyphenols, which demonstrably reduce belly fat.
4. CORE AND CARDIO TRAINING
You do not get around to sports if you want to get rid of belly fat. Classic abdominal training is no longer considered a panacea.
Better: endurance training in the form of jogging or Nordic walking. Special core strength exercises also strengthen the lower-lying muscles in the middle of the body, making the abdomen seem firmer and more defined. Above all, Pilates effectively trains the hull, also called Powerhouse. Three fast exercises that everyone can insert in between during the day:
The stand scale stands upright and tenses the entire body. Now shift the weight to one leg, tilt the upper body slowly forward, and extend the other leg backward – at best at the height of the hips. Hold for about ten seconds, then change sides.
Lateral support: Layout on a mat on the side and support it on the lower, right-angled arm. Tense the body and raise the butt until the torso area forms a straight line. Optionally lift the upper leg. Hold for about half a minute, then change sides.
Forearm support with leg raises: With classic forearm support, the entire core musculature is trained on the abdomen.
Here’s how it works: Get into a push-up position but with your forearms on the mat. The legs should be hip-width. Now tense the trunk and extend the right arm forward. Hold for a few seconds and repeat the exercise with the left arm.
