Best Workouts for Flat Stomach
Fat on the hips, a big belly and fatty deposits on the stomach cause headaches for both men and women.
Abdominal exercises are always the main and very important item that arouses the most interest in both men and women, and that is how and with which exercises to get a sculpted waist and strong visible abs.
For some people, a flat stomach is a badge of honor.
Under the condition that abdominal exercises are performed in a controlled and correct manner, a firm and toned stomach is an external sign that you are maintaining your fitness and watching what you eat.
However, abs exercises have many benefits that go beyond aesthetics: for example, a more chiseled torso makes you stronger and less prone to injury.
The main reason for this is because dozens of muscles between your shoulders and hips are involved in almost every movement you do.
Belly fat is fat that is stored around the organs in the abdomen and this excess fat is linked to high cholesterol, high blood pressure, heart disease, diabetes and stroke.
There are two types of fat that cover the abdominal wall, visceral fat and subcutaneous fat.
Visceral fat is not visible, but forms around your organs and has been proven to increase the risk of heart disease, diabetes and cancer.
Unlike them, subcutaneous fat is harmless and visible, located just under the skin.
Workouts to Lose Belly Fat
There are many exercises to lose belly fat and most of them are easy to perform.
Simple but effective exercises to lose belly fat are:
Sit-ups: The most effective exercise for burning belly fat is sit-ups.
Abs come first when we talk about fat burning exercises.
Walking: A very simple cardio exercise that helps you lose belly fat and stay in shape.
Walking along with a balanced diet can do wonders if you are trying to shed extra pounds.
If you don’t have time or the weather doesn’t allow it, a treadmill is the solution.
Cycling: Cycling is an effective way to burn belly fat.
Cycling gets your heart rate up and also has the potential to burn a significant number of calories.
It helps you lose fat around your thighs and waist. You can also use a stationary bike.
Aerobics: If you want to lose belly fat without going to the gym, you can do some high-intensity aerobic workouts.
These workouts are effective, simple, fun and great for burning the maximum amount of calories.
Exercises to Remove the Belly in Women
Abdominal exercises for women have special attention and usually a separate training is done just for those exercises.
A narrow waist is imperative for a perfect female figure, and in addition, this part of the body is the best indicator of the fat percentage of the whole body.
Losing weight through diet and exercise will also reduce your waistline and, therefore, your belly fat.
In addition to the fact that in most exercises with weights, the abs are the main support, a flat stomach in women is possible by practicing some of the following activities:
Zumba Workout:
Workouts are not a punishment and therefore some fun workouts can also do wonders for your health.
Zumba trainings are high-intensity exercises.
They help in improving cardiovascular fitness, lowering cholesterol and lowering blood sugar levels and quickly melting belly fat.
Yoga:
You may not burn as many calories as hill running or lifting weights, but it can help you build muscle and improve endurance, all of which are crucial for boosting your metabolism.
Endurance on the Pilates ball:
In addition to activating the abdominal muscles, you will also include the muscles of the shoulders and elbows and thereby contribute to improving the mobilization of these joints.
Endurance on the Bosu ball:
A slightly more advanced level of the aforementioned exercise that will additionally activate and improve the muscles of the shoulders, arms, abdominal wall and the front of the legs.
Exercises for Removing Fat from the Stomach and Hips
Exercises for removing fat from the stomach and hips can usually be performed without special equipment and even in the comfort of your home.
Also, almost every fitness center offers a number of options on how to plan your best workout for removing fat from the stomach and hips.
By far the best exercises for removing fat from the belly and hips are:
Endurance is a great abdominal and core exercise.
It works not only on the rectus abdominis, but also on the other abs muscles and core muscles that extend from the pelvis along the spine to the shoulder girdle.
The side planks will make your waistline firm and sculpted in just 30-60 seconds of doing the exercise every day.
Mountain Climber: What makes this move so difficult is that your core has to work constantly to keep your body stable and straight every time you lift your leg off the floor.
The Russian Twist is a basic exercise that improves the strength and definition of the obliques.
The movement, usually performed with a medicine ball or plate, involves rotating your torso from side to side while maintaining a seated position and keeping your legs in the air the entire time.
Hanging Knee Raise: Grasp the bar with your hands so that your body hangs, then bend your pelvis inward and lift your knees toward your chest while tightening your stomach.
