Everyone would like to lose abdominal fat or belly fat, mainly for aesthetic reasons. But this fat can also be dangerous for your health. It is now known to increase the risk of diseases such as stroke, myocardial infarction, Alzheimer’s. In addition, scientists believe that abdominal fat behaves like a gland leading in particular to insulin resistance, which promotes the onset of diabetes.
How to lose abdominal fat
Diet can mainly act as a preventive measure, but to lose existing abdominal fat, you will need to practice certain exercises. Strength training is a good way to lose weight, we know that after a physical exercise session, the body continues to burn calories. It is advisable to do a weight training session at least 3 times during the week.
What types of exercises to practice to lose abdominal fat?
Aerobic exercises, that is to say over time, are fundamental to melting fat. Many people have developed muscles in the abdominal area but they are hidden by a layer of fat. Aerobic exercises include running, swimming or cycling for at least about 1 hour, if possible several times a week. Another possibility is the practice of high intensity interval training (in English, High Intensity Interval Training). As the name suggests, the person alternates high intensity movements with periods of rest in the same series of exercises. Studies have shown that this strategy can burn up to 9 times more calories than during a normal workout.
Specific abdominal exercises to melt abdominal fat
The famous abdominal exercises are particularly recommended for a flat and fat-free stomach. In addition to strengthening the muscles in the abdominal region, these exercises promote posture. They help the person to stand straighter.
3 abdominal areas to work on
The abdomen is made up of several muscles divided into 3 main portions: upper, lower and lateral (oblique). Regardless of the exercises chosen, it is important to work the 3 portions of the abdomen.
Some examples of abdominal exercises:
– Upper abdominals: in these exercises, the person lies on their back with their legs lifted then bring the back towards the legs. It is also possible to do these exercises with open arms or to use a plastic ball. Remember to always keep the lumbar region (lower back) glued to the ground.
– Lower abdominals: In this category of training, the person keeps the upper body still and brings the legs towards the body. There are many variations such as raising the upper body and the legs at the same time, hanging on a bar by the arms and working the legs (raising them towards the top of the body).
– Lateral abs. To strengthen these abdominals, lie on your back with the lumbar region well stabilized. Place your hands behind your head and bring your knees up to your elbows. Then repeat the movements as if you were pedaling a bicycle.
– Isometric exercises. These exercises are also very important because they strengthen the abdominal and lumbar region. An example is the “plank” with the person face down, with the weight placed on the forearms and feet. Hold the “plank” position as straight as possible for a few minutes, pause and then repeat the exercise a few times.
