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Exercising has multiple health benefits, and if you do the right exercises, you can shape your body to look shapely. If you are in the maintenance phase of the Yes You Can program, and your goal is to have a marked abdomen, this article tells you which is the best exercise to burn abdominal fat.
Although it is easy to believe that all the fat housed in the abdomen is the same, the truth is that it can be classified into two types:
This type of fat accumulates around the internal organs in the abdominal cavity, making it more dangerous to health, as it is associated with a higher risk of type 2 diabetes, cardiovascular disease, and other conditions.
This fat is located just under the skin in the abdominal region and, unlike visceral fat, does not pose a risk to your health.
Next, we will list various localized exercises to burn abdominal fat. Remember that it is essential to prioritize your physical well-being to prevent injuries, so you should not demand more of yourself than your body allows. Fortunately, over time, you will obtain better physical condition as you consistently train.
To do this exercise, you first need to lie face up on an exercise mat with your knees bent and your feet flat on the floor, keeping your feet hip-width apart. Next, place your hands behind your head with your elbows pointing to the sides.
When ready, lift your shoulders and upper back off the floor, directing your right elbow toward your left knee while twisting your torso to the left. At the same time, keep your right leg extended and slightly elevated off the ground.
Return to the starting position and do the same for the other side, bringing your left elbow toward your right knee while twisting your torso to the right. Continue alternating sides until you complete at least 15 repetitions per side and two sets.
Squats are an exercise that burns abdominal fat and also works your glutes. First, you should stand with your feet approximately shoulder-width apart, your back straight, and your shoulders back and down.
Now, bend your hips and knees simultaneously as if you were going to sit in a chair. Lower your body little by little, keeping your weight in your heels and ensuring your knees do not extend beyond your toes. By taking care of your position, go as far as you can.
Then, return to the starting position by extending your hips and knees simultaneously. You can repeat this exercise between 10 and 20 times, distributed in 1 or two series. Remember that you should not force your body to avoid injuries.
This is an exercise to eliminate abdominal fat that works the entire body. First, you must lie face down on the floor, supporting yourself on your forearms and toes. Your forearms should be parallel to each other, and your elbows should be directly below your shoulders. It would help if you kept your elbows bent at an angle of approximately 90 degrees.
Now, hold the position for 10 or 20 seconds if you are a beginner. Remember that resistance is obtained with effort and perseverance, so you can maintain the exercise for longer little by little.
When you can no longer hold the position or have completed the seconds, slowly lower yourself to the floor and rest. You can do this exercise a couple of times while you gain fitness.
Lunges are an effective exercise for working the abdominal muscles and legs. First, you should stand with your feet hip-width apart and your arms at your sides. Once this position is achieved, take a significant step forward with one leg.
Then, bend both knees to lower your body towards the floor. Form a 90° angle and flex your back knee without touching the ground. Strengthen your abdominal muscles so as not to arch your back. Lastly, strengthen your front leg to get up.
Perform this exercise to burn abdominal fat in two sets of 10 repetitions. Remember that the number of series depends on your physical condition, and you should not force yourself, as you may injure yourself.
This is the ideal abdominal fat-burning exercise for working your lower abdominal muscles. Start by lying face up on an exercise mat with your legs extended and your arms at your sides or under your buttocks for stability.
Next, contract your abdominal muscles and squeeze your glutes to stabilize your torso throughout the exercise. Slowly lift your legs off the floor, keeping them straight until they are perpendicular to the floor.
Slowly lower your legs towards the floor once you have reached the indicated position. You can do three sets of 10 repetitions each.
This exercise to burn abdominal fat is considered one of the best since you can enhance its effects if you add weight. Start by sitting on the floor with your knees bent and feet flat on the floor. Lean your torso back slightly, forming an angle of approximately 45 degrees with the floor.
Bring your hands together in front of you while putting strength into your abdomen. Raise your feet off the floor, bending your knees slightly, and turn your torso to one side, bringing your hands to the floor next to your hips. Repeat the movement to the opposite side.
For this exercise, you can do two sets of 10 repetitions each, although you can reduce the number of repetitions if you do not feel comfortable.
Although daily physical activity is essential, a good diet is necessary to increase muscle mass and burn visceral fat. You can start the Alejandro Chaban diet to complement these abdominal exercises since it allows you to have a caloric deficit and quickly reduce belly fat.
In addition to following the Yes You Can! transformation program, we recommend drinking enough water to maintain your hydration level during your daily routine.
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