9 exercises to burn abdominal fat

Cellulite, love handles and the bulges around the stomach are often responsible for many complexes. To eliminate belly fat and lose weight, it is necessary to adopt a healthy diet and do cardio along with muscle building. In fact, achieving a flat, toned stomach takes endurance and persistence. In this article, let's review some effective exercises for burning abdominal fat and firming stomach in two weeks.

During menopause, many women experience fat storage in the abdominal belt. The disruption of female hormones and water retention accentuate this phenomenon which may be resented by some women. But to prevent this localized weight gain, it is better to have good daily habits and set up a flat stomach program. To slim your waist, tone your stomach and fight visceral fat, here are some abs exercises you can incorporate into your workout routine.

Visceral fat, health risks

In addition to its unsightly appearance, abdominal fat can present risks to the body. This famous belly that bothers so many women can get lodged inside the abdomen, around the intestines or the liver, explains endocrinologist Dr. Boris Hansel to Le journal des Femmes magazine. People at risk of suffering from abdominal fat are those who do not do any physical activity, those who are in the period of menopause and those who have a genetic predisposition to visceral fat.

In addition, the doctor indicates that stress, tobacco and lack of sleep are risk factors. If abdominal fat is particularly dangerous, it is because this accumulation of fatty tissue in the abdomen can lead to various diseases. High blood pressure, excess triglycerides, high blood sugar which can lead to diabetes, cardiovascular disease or even fatty liver disease can occur. Additionally, women who suffer from excess abdominal fat are more likely to experience sleep apnea and polycystic ovarian disease.

In fact, this accumulation of fat in the belly can cause fatty acids to build up in the blood and affect the organs that make and use sugar. In obesity, visceral fat makes adipokines, cells that become toxic over time and can cause metabolic syndrome. In this sense, the doctor advises to fight this abdominal fat by opting for a diet, a reduction in his daily calorie intake, restful sleep and regular sports activity.

Exercises to lose belly fat

To lose weight in the stomach and strengthen the abs, there are fat-burning exercises that you should start practicing now. Depending on your athletic level, we offer a list of exercises to perform to lose weight quickly and have a slim waist.

Beginner level

Exercise 1 :

Lying on your back with your knees bent and the soles of your feet together, place your hands behind your neck. Next, lift your torso to contract your abdominal muscles while inhaling. Exhale then return to the starting position. Do 10 repetitions.

Exercise 2:

Lying on your back, bend your knees and place your soles flat on the floor. With your arms at your sides, lift your chest slightly and stretch your right hand towards the right foot. Return to the starting position and stretch the left hand towards the left foot. Do 15 repetitions.

Exercise 3:

The plank is a great exercise for toning your stomach and reducing your waistline. Support yourself on your forearms and tiptoes, and try to contract your abs while keeping your back straight. Stay in this position for 20 seconds, then pause before doing 3 more reps.

Intermediate level

Exercise 1 :

Lying on your back with your knees bent and the soles of your feet together, place your hands behind your neck. Next, lift your torso to contract your abdominal muscles while inhaling. Exhale then return to the starting position. Do 10 repetitions.

Exercise 2:

Lying on your back, bend your knees and place your soles flat on the floor. With your arms at your sides, lift your chest slightly and stretch your right hand towards the right foot. Return to the starting position and stretch the left hand towards the left foot. Do 15 repetitions.

Exercise 3:

The plank is a great exercise for toning your stomach and reducing your waistline. Support yourself on your forearms and tiptoes, and try to contract your abs while keeping your back straight. Stay in this position for 20 seconds, then pause before doing 3 more reps.

Intermediate level

Exercise 1 :

Lying on your back, legs stretched towards the ceiling, take a deep breath and lift your chest up, stretching your arms towards the legs. You should feel the work of the abdominal strap. Hold this position for a few seconds then return to the initial position. Do 2 sets of 15 repetitions.

Exercise 2:

Lying on your back, straighten your legs forward and place your hands behind your neck. Then lift your chest to bring your left knee towards your right elbow. Return to the starting position before bringing your right knee back to your left elbow. Do 2 sets of 15 repetitions.

Exercise 3:

Lie on your back, arms at your sides and hands beside your buttocks. Grab a resistance band to increase the effort. Raise the knees to the chest then push the pelvis up. Return to the starting position and do 2 sets of 10 reps.

Advanced level

Exercise 1 :

Place two sturdy chairs on each side so you can grab hold of them during this exercise. Then, support yourself on the chairs to support your whole body, and bend your knees while trying to keep your back straight. Try to bring your knees closer to your chest and then return to the starting position. Do 3 sets of 15 repetitions.

Exercise 2:

Lying on your back, arms at your sides, bring your legs to the right side a few millimeters off the ground. Then bring the legs to the left side, without resting them on the flight. Do 3 sets of 15 repetitions on each side.

Exercise 3:

In a plank position, place your legs on a gym ball. Lift your right leg and contract your abs. Stay in this position for 10 seconds then put the right leg on the ball and lift the left leg. Do 10 repetitions for each leg.