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6 exercises to get rid of abdominal fat at home

6 exercises to get rid of abdominal fat at home

To reduce abdominal fat, in addition to a balanced diet is essential to perform localized exercises and go increasing both the time and intensity to achieve better results. Most people are aware that abdominal fat is very difficult to remove and requires many efforts. Unfortunately, after falling into a sedentary lifestyle and poor diet, the abdomen is the area that reveals more weight.

Sticking to the need to look more stylish and healthy figure now found multiple ways to thin it and achieve the desired measurements. However, many continue to fail in their attempt to achieve a flat stomach, and that beyond a good diet and slimming creams, physical activity is essential. This habit is crucial to increase energy expenditure, but also to tone and strengthen the muscles in this region. As we know that many have the excuse of not being able to attend a gym, this time we wanted to collect the 6 best exercises to work from home.

1. Crunch
The crunch is an activity that allows you to tone the abdomen and combat those rolls of fat that affect your waistline.
How to do it?
• Lie on your back on a yoga mat and bend your legs.
• Put your hands behind your head and makes a flexion of 40 °, making sure to control your breathing.
• Perform 20 to 30 repetitions without stopping; rest 30 seconds and complete 3 sets.
• When you achieve and acquire more resistance, try to make up 5 series.

2. Sides
The sides are very good activity to increase abdominal fat burning. These test your strength and you require more concentration.
How to do it?
• Lie on one side of your body, with legs stretched well.
• Supports hands on the floor and the other on the head, as if his arm was a triangle.
• Perform a lateral flexion, bringing the elbow to the waist.
• Make 8 or 30 reps, rest 30 seconds and complete 3 sets.
• Tour to the other side and repeat the same routine.

3. Iron
The iron, also known as “plank” is a resistance exercises almost all muscle groups of the body works.
When done correctly it is possible to strengthen the lower back, buttocks, legs and, of course, the abdomen.
How to do it?
• Lie face down on the mat, place your forearms on the floor and lean with his toes.
• The back should be straight, shoulders just above the elbows and buttocks slightly elevated.
• Hold this position for about 30 or 40 seconds, rest and repeat three times.
• Like the previous case, try doing it every day so you can increase endurance time to a minute or two.

4. Side leg
This activity focuses on working the abdomen, buttocks and legs. Try to make it soft and increases its intensity gradually.
How to do it?
• Lie on your left side, resting on the forearm and knees bent at a 90 degree angle.
• Rose hip and right leg rises, without stretching.
• Without lowering the leg, hip leads to the ground and rest a few seconds.
• Perform 12 reps and switch sides.

5. Crunches in “V”
Among the many ways to do crunches we find this interesting position that tests balance and physical strength.
How to do it?
• Sit on the floor with your arms at your sides and lift your feet, stretching his legs and torso moving backwards.
• The position will form a “V” and have to bear arms toward your feet to maintain balance.
• Then bend your elbows at a 90 degree angle and without changing the position, move your arms forward and backward.
• Try to do for 40 or 60 seconds.

6. Classic Crunches
The classic crunches are the movement that gets old to work your belly. These tone, reaffirm and help reduce belly and waist.

Classical crunches
How to do it?
• Lie on an exercise mat, bend your knees and place your hands behind your head.
• Without lifting your feet or buttocks, leads the torso forward, as if to meet knees.
• Perform 20 reps, rest and complete 3 sets.
Remember that there is no routine or habit miraculous measures to lower abdomen. This is a challenge that requires commitment, discipline and perseverance.

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