7 Simple Exercises To Burn Abdominal Fat

Burning belly fat is a concern for many people. Poor diet and sedentary lifestyle (which according to this study carried out by the Austral University of Chile, would be linked to an increase in cardiovascular and metabolic risk), are great enemies of that part of the body. If not controlled in a disciplined way, it is almost impossible to show off a slim figure and free of those unsightly fat rolls.

Fortunately, you don’t have to go to a gym every day or go on strict diets to achieve good results. If you adopt a balanced eating plan and do exercises at home, you can begin to mold this area to give it the desired appearance.

This time we want to share 7 types of activities that you can incorporate into your routine to focus on this area of ​​the body. Keep in mind that you will only reach the goal if you work the three areas that compose it: upper, lower and lateral. Cheer up!

1. Iron to burn abdominal fat

With the plank position, also known as “plank”, almost all the muscle groups of the body are worked, including the abdomen.

It is a physical resistance exercise that will test your balance, concentration and strength.

How to do it?

• Lie face down on a yoga mat and support yourself with your forearm and balls of your feet.
• The hips should be slightly elevated, the back straight and the neck relaxed.
• Hold this position for 15-20 seconds and rest.
• Perform 3 sets.

2. Abdominal curl

The abdominal curl is a very simple way to do the classic crunches, since the legs are relaxed and the effort is focused only on the belly.

How to do it?

• Lie down on a bench or high surface, with your hands behind your neck.
• Keeping your legs firmly on the floor, raise the upper half of your torso, contracting your abs.

• Lower yourself carefully to the starting position and complete 12 reps.
• Do at least 3 sets per session.

3. Leg curl

Leg curl exercises involve more resistance, but they are very effective for thinning the abdomen and thighs.

In this case, it is recommended to perform them on a chair or tall object so that the force is focused only on the lower part.

 How to do it?

• Sit on the edge of the chair, with your back leaning back and your legs extended.
• Next, begin bending your knees, bringing your thighs closer to your abdomen.
• Keep your muscles contracted throughout the activity, and aim for 8-10 reps.
• Lastly, complete 3 sets.

4. Leg raises

There are several ways to do a leg lift in your daily exercise routine to burn belly fat. However, in this case we propose one in particular, which not only works the thighs but also the buttocks and the abdomen.

How to do it?

• Lie down on an exercise mat, with both hands at your sides, flat on the floor.
• Stretch your legs well and raise them without bending your knees.
• Try to take them as high as possible. Then descend in a controlled manner.
• Do 3 sets of 10 reps each.

5. Cross crunches

The crossed abdominals are an activity that allows you to tone the abdomen and reduce the fat deposited in the waist. Its constant practice shapes the figure and helps to firm the muscles in this area of ​​the body.

How to make them?

• Lie down on a yoga mat, with your hands behind your head and your legs stretched out.
• Bend your right knee and raise it so that it meets your left elbow.

• Return to the starting position and do it with the opposite side.
• Keep your abs contracted throughout the activity, until you complete a series of 15 repetitions each.

6. Touch the balls of your feet

The stretching of the hands towards the tips of the feet forces the abdomen to contract, while the waist is molded. Instead of doing it in the traditional way, we suggest that it be with the body lying on the ground to increase its intensity.

How to do it?

• Lying on your back, stretch your legs towards the ceiling and extend your arms. In this way, the shoulders are slightly off the ground.
• Try to bring your toes as close to your feet as you can, keeping your abs tight.
• Hold the position for 10-15 seconds and rest.
• Do 3 reps.

7. Dumbbell lats

To end this simple abdominal fat-burning routine, grab a pair of dumbbells in each hand and do these easy laterals (aka obliques).

How to make them?

• Standing with your feet slightly apart and your back straight, hold a dumbbell in each hand at your sides.
• Begin flexing your trunk to the right side, so that you get as low as possible without bending your knees.
• Then, return to the starting position and descend to the other side.
• Do 3 sets of 10 reps on each side.

These exercises to burn abdominal fat can be done in any space of your home without having to invest a lot of time.

Challenge yourself to do them every day, complement them with a good diet and enjoy a slimmer abdomen in no time. Also, do not forget to warm up before, so you will avoid injuries, as stated in this study carried out by the University of Navarra (Spain).