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The best exercises to lose belly

What exercises to perform to lose belly? The belly is a key area for people looking to lose weight, or strengthen their muscles. This is often where fat is located and many people take up sports to try to achieve a specific goal: to have a flat stomach. For some, the goal is even to have visible or even protruding abdominals. 

The best exercises to lose belly

Losing belly with abdominal series

True classics of bodybuilding, abdominals are a perfect exercise to lose belly effectively. There are several variants. To lose belly, we opted for a "basic crunch". To perform the exercise, it is enough to lie on your back and stretch your arms along the body. With the feet detached from the ground, a right angle is formed with the thighs and shins, placing the calves parallel to the ground. The knees should be above the hips and the feet should remain at knee height. You are now in the starting position for your abdominal series.

As you stare at your toes, take a breath. Blow by peeling off the top of your shoulder blades and wrapping your spine from the head. You should not contract the muscles of the neck: relax your shoulders. Hold this position for about ten seconds and breathe through the ribs, keeping the navel tucked in and the abdominals contracted. During your session, you will be able to repeat the movement three times by maintaining the position for three to ten breathing cycles. Do more repetitions if you can.

This exercise is intended to help you strengthen the deep muscles of the abdominal strap, which are the large right and transverse. It also helps strengthen the superficial muscles of your body. If you wish, you can also integrate into your training all the existing variants of the abdominals, which will also be effective in losing belly quickly and durably.

The best exercises to lose belly

What exercises to perform to lose belly? The belly is a key area for people looking to lose weight, or strengthen their muscles. This is often where fat is located and many people take up sports to try to achieve a specific goal: to have a flat stomach. For some, the goal is even to have visible or even protruding abdominals.

Be careful, only a suitable diet will allow you to really lose belly and refine your figure. The latter is the key and if you think that by eating anything you will lose belly thanks to certain exercises, you put your finger in the eye! Nevertheless, the combination of a good diet and adapted exercises will allow you to obtain concrete results and why not finally get those much desired abdominals.

Now let's find out what are the best exercises to lose belly!

Losing belly with abdominal series

True classics of bodybuilding, abdominals are a perfect exercise to lose belly effectively. There are several variants. To lose belly, we opted for a "basic crunch". To perform the exercise, it is enough to lie on your back and stretch your arms along the body. With the feet detached from the ground, a right angle is formed with the thighs and shins, placing the calves parallel to the ground. The knees should be above the hips and the feet should remain at knee height. You are now in the starting position for your abdominal series.

As you stare at your toes, take a breath. Blow by peeling off the top of your shoulder blades and wrapping your spine from the head. You should not contract the muscles of the neck: relax your shoulders. Hold this position for about ten seconds and breathe through the ribs, keeping the navel tucked in and the abdominals contracted. During your session, you will be able to repeat the movement three times by maintaining the position for three to ten breathing cycles. Do more repetitions if you can.

This exercise is intended to help you strengthen the deep muscles of the abdominal strap, which are the large right and transverse. It also helps strengthen the superficial muscles of your body. If you wish, you can also integrate into your training all the existing variants of the abdominals, which will also be effective in losing belly quickly and durably.

The mountain climber

The mountain climber exercise

The mountain climber, which is also called the "climber's exercise" will allow you to work with your body weight. The lower limbs of the body will be dynamically solicited. The muscles of the upper limbs and abdominal strap will also be solicited by the exercise. The latter is carried out in two ways: slowly and controlledly, or quickly and dynamically. 

The first will improve the recruitment of fibers of your muscles. The second will come to solicit your respiratory system. The mountain climber is often practiced in CrossFit, just like burpees. And these two exercises put a lot of strain on the muscles of the abdominal belt. Also used are the abdominals (transverse muscle, oblique, large right), middle and gluteal maximus, hamstrings as well as calves, triceps and quadriceps. This is an excellent exercise to lose belly and thighs.

The mountain climber exercise involves the implementation of several movements that follow one another. At first, you must place yourself in a frontal sheathing position, but by positioning yourself on your hands and not on your elbows. You will then be in a pump position. Starting from this position, make sure that your abdominals and glutes are sheathed and that your body is straight. Your head, back, buttocks and legs should align perfectly. 

Thanks to an impulse, you will have to reverse your supports (and therefore your feet) by taking care to raise the knee with each change. Bring one knee back under your torso before stretching it back and bringing the other leg back with a small pulse. You can then choose to make a slow and controlled movement, or to perform fast and explosive movements.

Sheathing to lose belly

To lose belly, sheathing is also an exercise that can be performed at home or in the gym. Difficult to miss to get a flat stomach and have visible abdominals as it is effective. The sheathing has the advantage of soliciting all the muscles of the body, especially those of the abdominal strap and glutes.

Sheathing to lose belly

For a successful sheathing, lie on your stomach and rest on your forearms as well as on the tip of your feet. Your body must be well aligned, so as to form a board. To keep your abdominal strap firm, you need to contract the glutes. Your pelvis will tip over, and your hips will go up. Keep the abs tightly contracted for the duration of the exercise. Hold the position between fifteen and forty-five seconds depending on your abilities. Repeat the exercise three times (or more, if you feel able). To perform the exercise well, you will need to keep the shoulder blades towards the middle of the back, and fix your hands.

A variant of this exercise exists and it can be done on the side. Position yourself laterally, on one arm and placing your feet on top of each other. You can also cross them for exercise, which is a little easier to keep balance. Thus, in addition to losing belly, you will be able to work the oblique muscles and refine your size. During exercise, the pelvis tends to go down. Keep it up tight and contract your muscles to stay perfectly straight during exercise. Also hold between fifteen and forty-five seconds, depending on your abilities.

Pumps

Contrary to popular belief, push-ups do not only work the muscles of the upper limbs. They are real allies to lose belly, especially for these gentlemen. But they also allow you to develop muscle power. To be safe and efficient, pumps must be carried out accordingly. First, lie on your stomach and put your hands on the ground. 

Place them with a slightly greater spacing than the shoulders and stretch out the arms as well as the legs. Then flex your arms so that your body and the ground brush against it. Go up by stretching out your arms well.

For pumps, it is necessary at all costs to contract the muscles of the abdominal belt and keep the body perfectly aligned. This is essential. If the complete exercise seems too difficult or too intense at first, do not hesitate to start with vertical push-ups. 

Over the course of the sessions, you will practice more and more inclined push-ups before performing flat pumps on the floor, but on the knees. Gradually, you will then be able to carry out complete pumps, and without too much difficulty. Subsequently, when you achieve this, it is the number of repetitions that will allow you to continue to progress and lose belly. To keep the exercise effective, increase the number of push-ups performed each week as part of your workouts.

Burpees

HIIT exercises par excellence, burpees are your worst nightmare, but also your best allies to lose belly. We will talk here about the basic form of the exercise, which we detail step by step. First, stand before going down in a squat and putting your hands on the ground. Keep your arms outstretched and throw your legs back. You will thus find yourself in the position of pumps. Here, your body must also touch the ground. Without waiting, resume a squat position and finish with a jumping jack movement, which consists of jumping with your hands placed behind your head.

As we have specified, this is the basic version of the famous burpee. It is also the most accessible to all athletes. But there are also variants in which one can include pumps, for example. Each phase of the movement can be made more difficult and intense. The "push up burpee" for example, is the most well-known variant. This is the one that includes an additional pump in the movements. We can also mention burpees with weights, to lose belly faster and accentuate the work of the muscles. This can be done with a dumbbell in each hand. The movements remain the same.

In addition, there is also the "box jump" burpee, which can be made more difficult with the addition of a jump. This version will push you to the end of your limits. Perform a push up burpee and add a box that you will have to jump on at the time of the jump phase. To make long enough series, take care to adjust the height well. Over the months, you can add floors to make the exercise even more intense.

Squats

This exercise comes back in most of our articles, and for good reason: it also allows you to lose belly, in addition to strengthening the legs! Squats are perfect for regaining a toned body, getting thin legs and having visible abs. If they put a lot of strain on the glutes, they also put the abdominal strap and the back muscles to the test. This exercise is complete and above all very suitable for a goal of losing abdominal fat.

Stand upright, and spread your legs shoulder-width, placing the tips very slightly outwards. Inhale and start bending your knees. Go down by pushing your buttocks back. Be careful: your body must remain straight, do not arch your back. Go down until your thighs are parallel to the floor.

 Your knees should not exceed the tip of your feet. Hold the position for a few seconds and go back to the starting position. To have a good balance, you can throw your arms forward during your descent. To make it more effective, do not hesitate to vary the rhythms: slow downhill, accelerate uphill...

Cardio

Bodybuilding exercises can trigger the process of "burning" fat. To lose belly, you will be able to associate them with a cardio sport, such as running, swimming, cycling, rowing ... The choice is yours! A cardio session after your sheathing exercises will allow you to strengthen the action of the exercises. It doesn't matter which activity you choose: always be sure to maintain good posture. 

Do not hesitate to vary the activities to maintain your motivation and not lose sight of your goals. Also vary the environments in which you practice sports, and losing belly will be child's play.

Running, hitting the bag, jumping rope or playing squash, the main thing is to move and spend calories. By practicing sports several times a week and at least 45 minutes per session, you will see your pounds soar and your waist refine. The main thing is not to run fast but to lengthen the sessions with a regular intensity!

What to remember

To lose belly, we can quite stick to the great classics such as abdominals and sheathing, provided of course to combine training with an adapted diet. But ideally, it is better to vary the exercises, taking care to perform them well at each session. Sloppy exercises will not allow you to lose belly or have visible abdominals! Be careful to maintain the right positions and work according to the rules of the art to progress.

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