10 tips on how to lose belly doing exercises!

The tips on how to lose belly doing exercises at home to transform your body to stay in shape, be healthy and feel good, you need to exercise. Just like the air you breathe, your body needs exercise. Also, some exercises can help you lose belly fat without leaving home.

The goal can be achieved by alternating aerobic exercises with those that strengthen the muscles. And practice can provide benefits that go beyond aesthetics. That’s because accumulation of fat in the abdominal region can cause cardiovascular , respiratory and posture problems.

Tips on how to lose belly doing exercises:

1. Stationary gait exercises:

Walking or stationary running is one of the main tips on how to lose belly doing exercises , as it basically simulates a run without leaving the place. It is a good aerobic exercise and it helps to warm up the body for the next moves.

How to perform the exercise:

  • Wear comfortable shoes and clothes and simulate a race without leaving your seat.
  • You can lean against a wall, for example.
  • You can also use an elastic band tying one leg to the other to increase the intensity of the exercise.

How it helps : In one hour of stationary running it is possible to lose up to 600 calories , which contributes to weight loss and consequently abdominal fat .

2. Arm flexion:

Push-up is one of the best  tips on how to lose belly doing exercises , as it is a very versatile exercise that can bring benefits for both beginners and the most advanced.

How to perform the exercise :

  • In order not to have problems and end up injuring yourself while doing the push-up, it is important to be careful with the positioning of your hands, spine and hip.
  • The hands should be in line with the chest and open so that the elbows can bend up to 90 degrees.
  • Elbows should be facing out.
  • Be careful not to leave your hips too high or too low, it should be at the same height as your torso.
  • The feet can be together with the whole body stretched, or the knees are supported on the floor, facilitating the movement.

How it helps: The push-up helps you lose belly because it works several muscles, including the shoulders, triceps, abdomen , back muscles and glutes.

3. Jump rope exercises :

Jumping rope may have been a childhood game, but this movement can be fun and help you lose belly without leaving home in adulthood too.

But beware, as it is an exercise that requires more physical conditioning and a little coordination, start slowly and increase the speed and duration of this activity over time.

How to perform the exercise :

  • First choose a safe place to jump rope.
  • The ideal to start is to intersperse two to three minutes of rope with your muscle exercises.

How it helps: As it is an aerobic exercise, jumping rope will help in weight loss and improve physical conditioning, thus helping to burn the protruding belly.

4. Plank exercises :

The boards are champions when it comes to losing belly without leaving home. They are considered an abdominal exercise, which has several ways to be performed that can facilitate or hinder the exercise.

How to perform the exercise :

  • To start the plank, place both hands parallel on the floor, in the same way as the toes (which should be slightly apart), dividing the weight of the body in these four supports.
  • The movement is similar to a push-up, but here you will not move the arm, it must remain straight with the body straight.
  • The muscular work will be to keep in the same position.
  • After stabilizing the board, you can perform the bicycle movement, taking the knee towards the opposite elbow (right knee to left elbow and vice versa).
  • It is important never to let the abdomen relax in order to maintain this position.
  • Another way to do the plank is keeping the same position, but with your feet on the couch or a chair.
  • Start by supporting your body for 30 seconds and repeat this process five times.
  • Gradually increase the holding time.

How it helps to lose belly: This exercise works the region of the arms, abdomen and lumbar, not to mention that it demands concentration on the force used in the abdomen to be able to stay in the position, helping to define the region.

5. Squat exercises :

The squat movement is a very complete exercise, which activates large muscle groups with the extension and flexion of the hips and knees, but care must be taken when performing it. But beware, if done incorrectly it can cause knee and lumbar spine injuries.

How to perform the exercise :

  • When performing the squat, your feet should be parallel (side by side) in the same direction as your hips.
  • Be careful not to leave your legs too open or too closed, and when squatting, your hips should be projected back.
  • You can start with three sets of ten to twelve repetitions.
  • But in case of knee or back pain, stop the exercise and seek expert advice.

How it helps to lose belly: The benefit of abdominal fat loss is due to the great energy expenditure, but because it is a very complete exercise, it also acts on the hip muscles. That is, in addition to helping you lose belly at home, exercise helps to make your butt hard.

6. Air Bike Exercises :

The air bike is an abdominal exercise variation that combines a trunk and hip flexion with a trunk rotation.

How to perform the exercise :

  • Lie with your back on the floor or mat, lift your legs without taking your back off the floor, and simulate pedaling on a bicycle with your feet up.
  • With your hands behind your head, try to reach your right knee when it is closer to your abdomen and repeat the procedure when your left knee is closer.
  • Try to stay in this exercise for more or less the same time as you used in the other aerobics, always taking care of your spine.
  • The bicycle helps to tone the muscles of the abdomen, improving appearance, in addition to increasing the power of burning fat.

7. Hip Lift:

The hip lift, with the person lying down, helps to lose belly and is easy to do even in tight environments.

How to perform the exercise :

  • Lying on the floor or on a mat, keep your arms aligned by your sides, keep your knees bent and the soles of your feet completely supported on the floor.
  • Then lift your hips towards the ceiling.
  • To start doing this exercise, perform three sets of 10 to 14 repetitions each.

How it helps to lose belly: The personal trainer explains that this movement, within an exercise circuit, strengthens the muscles of the hip, glutes and abdomen, in addition to having a high energy expenditure, which contributes to weight loss as a whole.

8. Jumping jack exercises :

Jumping jack is an exercise that helps the body warm up quickly and requires a little coordination and physical conditioning. In the first moments of exercise, it is already possible to feel how it affects the whole body, and because it demands greater cardiovascular work, it also has a large caloric expenditure.

How to perform the exercise :

  • The jumping jack is performed by placing the hands together over the head while the feet are spread apart and by bringing the feet together when the hands are lowered until they touch the sides of the body.
  • The movement is repeated and in order to be able to move both feet at the same time, small jumps are added (to bring the feet together and apart).
  • Stephen recommends that beginners to this exercise do 50 repetitions, or one minute of the exercise without stopping.
  • This series can be repeated five times to increase conditioning.

9. Abdominal exercises :

There are several types of abs that can help you lose belly fat without leaving home. But it is important to be careful with the spine and the performance of the exercise, in addition to stopping if you feel pain in the back region when you are doing the movement and seek guidance from a specialist.

How to perform the exercise :

  • Lie on the floor, on a mat or mat, bend your knees and keep your feet parallel with the soles touching the floor.
  • For the simplest sit-up, place your hands behind your head and lift your torso, trying to get your head to touch your knee.
  • Be careful not to take your lower back off the ground.
  • It is also possible to repeat the movement by rotating the trunk, so that the left elbow touches the right knee and vice versa.
  • There is also the oblique abdominal, in which lying on the right side of the body, the person supports the arm and leg on the mat, and moves laterally so that their left knee touches their left elbow.
  • Then switch sides.
  • This abdominal is as important as the rectum, as it strengthens the lateral region of the trunk, helps to define the abdomen and leaves the body more stabilized.
  • He recommends doing five sets of 30 repetitions on each side, but if you feel pain in your spine or neck, stop the exercise and seek guidance from an expert.

How it helps to lose belly: Muscle contraction exercises serve to tone the muscles, but it is known that the more trained the muscle, the more fat it can burn.

10. Burpee exercises  :

The exercise is more advanced, has a high intensity and will work both the muscular part and the aerobics together.

How to perform the exercise:

  • The movement starts with a squat, followed by a quick movement to place your hands on the floor and “kick” your feet back, stopping in the pushup position.
  • Once the push-up is done, pull your legs back into the squat position and lift your torso.
  • Finish with a jump with your hands outstretched in the air.
  • The idea is that it is performed in sequence, not stopping after performing a movement to start another.
  • Start by performing the movement five times in a row and work your way up.
  • You can do eight sets of five repetitions.

How it helps to lose belly: This exercise has a high calorie burning rate  and works the muscles of the entire body.

The pectoral muscles are worked in the push-up; quadriceps, glutes and calf in the squat and jump; those of the abdomen and hip and lumbar flexors in support, flexion, squatting and in the movements of taking the feathers forward or backward.

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