Cellulite, love handles and bulges located around the belly are often responsible for many complexes. To eliminate belly fat and lose weight, it is necessary to adopt a healthy diet and do cardio associated with muscle strengthening. In reality, getting a flat and toned stomach requires endurance and perseverance. In this article, let’s review some effective exercises to burn abdominal fat and firm up the stomach in two weeks.
Visceral fat, health risks
In addition to its unattractive appearance, abdominal fat can present risks for the body. This famous belly fat that bothers so many women can lodge inside the abdomen, around the intestines or the liver, explains Dr. Boris Hansel, endocrinologist, to the magazine Le journal des Femmes. People at risk of suffering from abdominal fat are those who do not do any physical activity, those who are in menopause and those who have a genetic predisposition to visceral fat.
In addition, the doctor indicates that stress, smoking and lack of sleep are risk factors. If abdominal fat is particularly dangerous, it is because this accumulation of adipose tissue in the abdomen can lead to various diseases. High blood pressure, excess triglycerides, high blood sugar levels that can lead to diabetes, cardiovascular disease and fatty liver disease can occur. In addition, women with excess abdominal fat are more likely to suffer from sleep apnea and polycystic ovarian disease.
In fact, this fat in the belly can lead to an accumulation of fatty acids in the blood and affect the organs that make and use sugar. In the case of obesity, visceral fat produces adipokines, cells that become toxic in the long term and can cause a metabolic syndrome. In this sense, the doctor advises to fight this abdominal fat by opting for a diet, a reduction of its daily caloric intake, a restful sleep and a regular sports activity.
Physical exercises to lose belly fat
To lose belly fat and build up abdominal muscles, there are fat-burning exercises that you should start doing right away. According to your level of sport, we propose a list of exercises to perform to lose belly fat quickly and have a slim waist.
Beginner level
Exercise 1:
Lying on your back, knees bent and soles together, place your hands behind your neck. Then, raise your chest to contract your abdominal muscles while breathing in. Exhale and return to the starting position. Do 10 repetitions.
Exercise 2:
oblique exercise
Lying on your back, bend your knees and place the balls of your feet flat on the floor. With your arms at your side, raise your torso slightly and stretch your right hand towards your right foot. Return to the starting position and stretch your left hand toward your left foot. Do 15 repetitions.
Intermediate Level
Exercise 1:
Lying on your back with your legs stretched towards the ceiling, take a deep breath and then raise your torso while stretching your arms towards your legs. You must feel the work of the abdominal strap. Hold this position for a few seconds and then return to the starting position. Do 2 sets of 15 repetitions.
Exercise 2:
Lying on your back, stretch your legs forward and place your hands behind your neck. Then lift your chest to bring your left knee toward your right elbow. Return to the starting position before bringing your right knee toward your left elbow. Do 2 sets of 15 reps.
Exercise 3:
Lie on your back with your arms at your side and your hands by your buttocks. Grab a resistance band to intensify the effort. Raise your knees toward your chest and push your pelvis up. Return to starting position and do 2 sets of 10 reps.
Advanced Level
Exercise 1:
Place two sturdy chairs on either side of you so you can hold onto them during this exercise. Then, lean on the chairs to support your whole body and bend your knees while trying to keep your back straight. Try to bring your knees up to your chest and then return to the starting position. Do 3 sets of 15 reps.
Exercise 2:
Lying on your back with your arms at your sides, bring your legs to your right side a few millimeters off the ground. Then bring your legs to your left side, without resting them on the flight. Do 3 sets of 15 reps on each side.
Exercise 3:
This movement allows you to burn calories as quickly as possible. Source: spm
In plank position, place your legs on a gym ball. Lift your right leg and contract your abdominal muscles. Stay in this position for 10 seconds, then place your right leg on the ball and lift your left leg. Do 10 reps for each leg.
