The four exercises to eliminate fat in the abdomen area

To achieve lower abdominal fat it is essential to have healthy eating habits that contribute to this end. Also, have a favorable physical routine to burn fat. The following exercises are focused on toning the abdomen, however, it should be borne in mind that in order to lose weight, not only localized routines are necessary, but also those that focus on the entire body.

The health portal Tua Saudeensures that exercises that focus on fat loss in the abdomen are those of high and medium intensity. Physical activities should be done at least 3 times a weekHowever, if they are performed more frequently, the results will be more visible.

the bike

Although using a racing or mountain bike is favorable, a stationary bike can also help in weight loss because it focuses not only on the legs but also on the abdomen. But, if perhaps, you don’t have any of these, the following exercise is also effective.

How is it done?

  1. You should lie on your back on a flat surface to avoid any type of injury.
  2. With both bent legs resting on the ground, lift them and bring them to the chest first one, then the other.
  3. That is to say that while one knee is in the chest, the other is stretched and vice versa.
Bicycle Shaped Crunches
Bicycle sit-ups – Photo: Getty Images

climber

The aforementioned website ensures that this high-intensity exercise can help burn fat and tone muscles not only in that area but also in the arms.

What does it consist of?

  1. Lie face down on the floor.
  2. Then, with your arms fully stretched and resting on the ground, raise your torso and, as if you were doing a bicycle, start the exercise, that is, bring your knees to your chest, one after the other.
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The iron

This is one of the favorite exercises not only for tone the abdomen, but the whole body, so it is recommended to take into account a correct posture before doing this activity.

What does it consist of?

  1. It should lie face down on the ground.
  2. Flex your arms by placing your forearms on the ground and support yourself with the tips of your feet.
  3. Approximately it should last in that position for at least 30 seconds.
  4. The time can be increased as far as possible and the physical condition allows it.

Sit-ups with feet up

These types of exercises focus on the abdomen, but remember that it is not enough to do sit-ups, but you must have healthy habits to lose weight, including the consumption of fruits and vegetables and the reduction of ultra-processed foods and with trans fats. , among others.

How to do it?

  1. You should lie on your back.
  2. Raise your legs by bending them and bring your torso forward in several series.
  3. The hands must be supported by the neck.
Sit-ups with elevated feet.
Sit-ups with elevated feet. – Photo: Getty Images

It is recommended, before performing any type of exercise, to consult a doctor to rule out any type of injury or to verify the activities that are possible to perform, depending on the physical condition of each person, such as swimming or running.

In addition, water consumption is vital to exercise, so it is recommended to consume a little between each routine. However, there is a collective thought that 2 liters of water should be consumed daily, the Mayo Clinic ensures that this measure is in accordance with age and what the body needs.

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Finally, a balanced diet is essential for weight loss and toning of different areas of the body such as the abdominal area.

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