Top 5 Workouts For a Flat Belly That Must Try
With these exercises, you will work for several muscle groups and do specific abdominal work that will help you burn the fats accumulated in your gut.
Days pass, and nothing, no, that doesn’t come down. That belly (called a “beer,” “swollen,” or “pregnancy”) that is installed in your body a long time ago is still there, so happy, weeks after the excesses. Neither returning to everyday activity after the holidays nor your attempts to eat healthy manage to eliminate it.
It’s time to take action. But going into action involves turning sports activity into a habit, not having a couple of days in the gym. If you do this regularly, you will understand that it is not as hard as it is painted and that in a short time, you will start to notice results that will motivate you never to leave it,” says Sergio Daza, Director of Health at Zagros Sports.
However, it is ideal to start with easy routines (this does not mean that they are less effective). The training proposed by the Zagros expert is exercises that involve various muscle groups to train the whole body. But all of them also involve solid abdominal work that will help burn the fats accumulated in the area. From the first month, you will see the results if the routine is done a minimum of three days a week.
“To achieve results, you need to perform the routine at least three days a week.”
Start with cardiovascular work as a warm-up. You should walk at a steady pace for 20 to 30 minutes before starting the routine.
To practice a squat correctly, place your legs open to the width of your shoulders and hands at your waist (another variant is with your arms in front). Starting from this posture, flex your legs by carrying your hip down and back, looking to create a 90o angle with your leg, and then return to the starting position. It’s like you’re trying to sit down but not supporting your buttock. Necessary: You must keep your back straight and your abdomen on.
Exercise properly by practicing bottoms, rest your knees on the ground (with a separation of your hips’ width), place your hands on the floor, and place your body diagonally, with your head ahead of your hands. From this position flex and extend your RMS, keeping your body line and moving like a block. As you gain experience, you can do the bending by resting only your feet’ tip on the ground.
“Lunge” or stride
Start standing, open your legs (with a separation of shoulder width), and carry one leg back. Keep your leg heel always raised. In this position, do flexion and an extension of legs controlling that the shoulder and hip are aligned. Important: When push-ups, each leg should form an angle of 90o. Do ten repetitions with one leg and then another 10 with the other to work the muscles of both alike.
To properly practice climbing exercises or mountain climbers, rest your hands on the ground so that the wrist, elbow, and shoulder stay in line (with a separation of shoulder width). It relaxes the tips of the feet on the ground and lengthens the body, placing it horizontally. This position alternately flexes one leg and another, bringing the knees closer to the chest, simulating a race or climbing. Necessary: You must maintain an agile rhythm and have your abdomen activated.
“This is the most effective exercise to work the abdomen and reduce both the belly and the waist,” reveals Sergio Daza. The position is like the climbers. Instead of resting the hands, the forearms rest on the ground. And the shoulder and elbow are kept in line. It would be best if you held the position by pulling your abdomen and keeping your back straight. Make three 30-second series, with 30 seconds of rest between them.
Variants with weight and return to calm
When you perfect the technique, you can add extra weight, which will help increase the workout intensity. For example, you can use discs or dumbbells on bilges and strides.
Once you finish the proposed exercise routine, remember to do breathing exercises to get back. Breathe for 4 seconds and breathe for 8 seconds for 2 minutes.
Finally, the Zagros expert remembers that whenever a routine starts, it is advisable to have professional advice to recommend which exercises best suit personal characteristics.