Exercises to burn abdominal fat: 4 routines to lose belly

Showing a flat stomach is one of the biggest concerns that 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 genetically curved belly shape.

In any case, since the sunny days have arrived and it was time to put the bikini on again, we will show you some exercises to burn abdominal fat and lose extra pounds in the belly area. Of course, remember that you are beautiful just as you are, and that we achieve beauty from within.

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Eliminate fat from the abdomen with good nutrition

If we want the exercises to burn abdominal fat to work and we achieve a flat stomach, 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 make sure 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 some key points to achieve burning belly fat.

1. Drink 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 to perform correctly, especially your metabolism and the elimination process.

You can support your water intake with infusions or by flavoring the water with slices of lemon, mandarin or whatever fruit you want, but make sure to 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.

2. Choose foods rich in fiber

Fiber-rich foods help your body eliminate, while they give you a greater supply of nutrients and improve your feeling of satiety. Foods like whole wheat bread, brown rice, quinoa, fruits, and vegetables are excellent sources of fiber that help reduce belly fat.

• Related article: "10 foods rich in fiber (to fight constipation)”

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 carbohydrates well, 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.

• Related article: "What are the foods that contain carbohydrates?”

4. Eat 5 times a day

You need to keep your metabolism active, to better process the food you eat daily and help eliminate the fats you already have in your abdomen.

Eat two healthy snacks between each of your main meals. Also make sure that your dinner is quite light, with lots of vegetables and that you eat it at least 3 hours before going to sleep.

Exercise routine to burn abdominal fat

To achieve a flat stomach and burn abdominal fat you need do localized exercises in this area, that help to strengthen your muscles and, from this muscular work, allow you to burn fat.

However, cardiovascular exercises also help you burn calories and warm up your muscles to avoid injury. We advise you that before you start with the exercises to eliminate the tummy Try to do 20 minutes of cardiovascular exercises, such as jogging, cycling or elliptical if you are in the gym.

1. Iron

The iron or plank is the infallible exercise to burn fat and tone musclesIt 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 flat on your stomach on the mat or mat. Now support the balls of your feet, hands, and forearms, and lift the whole body by holding it on these supports. Make sure your glutes are slightly raised and that your shoulders are aligned just above the shoulders.

How long? To start, hold the position for 30 seconds and do 3 reps. 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 the results quickly with this exercise to burn abdominal fat.

Tip: There are tutorials on youtube that show you how to best achieve the position and many variations of the plank for when you are mastering this exercise much better.

2. Crunch

Other excellent exercise to eliminate the belly and tone the abdomen it's the crunch. This is another abdominal muscle toning and resistance exercise.

How do I do it? Lie on your back and with your legs bent on a mat or mat. Now place your controller under your head with your elbows out. Then pull your knees forward while doing a bending 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 30 second rest between each one. When you master these series you can gradually increase the number of repetitions and / or the number of series. It will help you achieve a toned abdomen.

3. Sit-ups with vertical legs

You are familiar with the term "sit-ups", because surely we have all done even one sit-up in our lives, even if it were to pass gym class. Well, this exercise to burn abdominal fat is a variation of the famous abs.

How do I do it? Lie on your back on a mat or mat and raise your legs completely straight to 90º. Now leave your arms on the mat with your palms facing down. He now he performs the abdominal or push-up by lifting the upper body and bringing the arms to the front without dropping the legs and returns to the original position with the exhalation.

How long? To start you can do 3 sets of 20 repetitions with a 30 second rest between each one. When you master these series you can gradually increase the number of repetitions and / or the number of series. It will help you to eliminate the rolls of the abdomen.

4. Side

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 flat on your side. You can rest your arms on your head or forward to make you more comfortable. Now keep your leg fully straight and raise it as high as you can and bring it back down almost to the original position.

How long? Do 3 sets of 15 reps 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.

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