We often live in big cities and it’s likely that you don’t have the opportunity to run around in the open air as much as you’d like or you’re too busy to go to the gym regularly. For you, we propose the realisation of 7 very effective exercises to burn abdominal fat.
Plus, you can do them easily at home.
1 – BURPEES
To do this, do a squat, go down until you do a pump and then jump. This is another high-intensity exercise that, while not for everyone, allows us to burn about one and a half calories per burpee.
2 – SQUATS
Stand with your feet shoulder width apart. Open your feet slightly to the outside. Interlace your fingers in front of your chest. Lower your glutes down, pushing back slightly. Once down, your thighs should be parallel to the floor. Straighten up by stretching your legs, to go down again… The benefits of this exercise: this famous exercise of muscular reinforcement allows at the same time to work effectively the thighs and the buttocks.
3 – Climb the stairs
With this cardio exercise, you can burn up to 1000 calories per hour, which is about twice as much as a one-hour run for a person weighing about 65 kg. Stair climbing strengthens the quadriceps and glutes. However, if you have knee injuries, you should not do this exercise.
4 – THE PLANK
The plank is the best sheathing exercise. It allows, among other things, to strengthen the muscles of the abdominal strap, and especially the front abdominals. How to do the plank? On a mat, lie down on your stomach. Place your forearms in front of you on the floor, elbows in line with your shoulders. Raise your pelvis while sheathing your abs and stand on your tiptoes. Hold the position as long as possible, without arching, and slowly lower yourself to the ground before rising again after 30 seconds of recovery.
5 – PUMPS
This exercise allows you to force on the triceps, but if you gainez well the abdominal strap, they will also allow you to work at this level (to a lesser extent, however, obviously …). Lie on your stomach and place your hands in front of your shoulders while standing on your tiptoes. Stretch out your arms while sheathing your abdominal muscles, then slowly descend until your nose almost touches the ground, slowly and smoothly; hold the position for two to three seconds, then return to the initial position. Depending on your fitness level and body type, you can do sets of ten to thirty push-ups, with varying degrees of toning, and take one and a half to two minutes to recover. You can do three to ten sets per day.
6 – THE CHAIR
The chair is a simple exercise that works the quadriceps. Stand with your back to the wall and your feet about 20-30 cm (depending on your height) from the wall. Bend your legs to lower your buttocks by sliding your back along the wall, as straight and flat as possible. Stop lowering when your legs are at an angle of about 90° to the wall, then hold the position as long as possible. When the pain is too much, return to the starting position and take a minute to rest before starting again.
7 – JUMPING ROPE
Jumping rope is effective because you work almost every major muscle group in your body. You can take it with you when you travel to work out wherever you are. Jumping rope works the muscles of the lower leg. It also helps improve coordination. Jumping rope also releases serotonin and dopamine. It can be considered a natural antidepressant.