- Sports Council
5 exercises to lose belly fat
Do you dream of a flat, sculpted stomach? Want to get rid of that stubborn fat that accumulates around your waist? Discover this complete program to help you achieve your goals. You’ll find 5 specific exercises to target abdominal fat, as well as tips on how to maximize your results.
The importance of targeting the abdominal area in your fitness program
If you’re aiming for a healthy, sculpted body, it’s crucial not to neglect the abdominal area in your training program.
Strengthening your abdominal muscles will not only give you a flat, defined stomach, it will also bring many other benefits for your health and well-being.
A strong, stable trunk is essential for :
Improve your posture and reduce back pain:
By strengthening the abdominal muscles, the spine is well supported. This allows you to stand up straighter and reduces back strain.
Improve your sporting performance:
A strong abdominal belt gives you more power and stability in your movements. This enables you to perform better in all sports.
Protect internal organs:
Your abdominal muscles act like a natural corset, protecting your vital organs from shock and trauma.
Promote better digestion:
By strengthening the abdominal muscles, intestinal transit is stimulated. This promotes better digestion.
Specific exercises to target abdominal fat
Crunches: a classic for strengthening abdominal muscles
Crunches are an exercise that mainly involve the rectus abdominis, the muscle visible on the upper part of the abdominal muscles.
- Lie on your back, legs bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Contract your abdominal muscles and lift your upper back slightly off the ground, keeping your lower back flat against the floor.
- Exhale as you perform the movement and inhale as you return to the initial position.
- Perform 2 to 3 sets of 15 to 20 repetitions.
Planks: an effective exercise for the entire abdominal muscles
The plank is an effective exercise for strengthening the entire abdominal belt, targeting the rectus abdominis as well as the obliques and transversus abdominis.
- Start in push-up position, with forearms on the floor under shoulders and legs straight.
- Engage your body by contracting your abdominals, glutes and thighs.
- Keep your body sheathed and aligned from head to heel, taking care not to sag your pelvis or lift your buttocks.
- Hold the position for as long as possible, breathing deeply.
- Start with 30 seconds of hold, then gradually increase the duration to 1 minute or more.
Mountain climbers: a cardio and strengthening exercise to burn fat
Mountain climbers combine cardio and strengthening work, perfect for burning calories and slimming the waistline.
- Start in plank position.
- Bring one knee towards your chest, keeping your hips straight.
- Return your leg to the starting position and bring the other knee towards your chest.
- Continue the movement, alternating legs quickly and fluidly.
- Aim for a steady pace for 30 to 60 seconds.
Burpees: a full-body movement to train the muscles of the entire body and increase metabolism
Burpees are comprehensive exercises that engage every muscle in the body, dramatically increasing caloric expenditure and promoting fat loss.
- Start standing, feet shoulder-width apart.
- Squat down, as if you wanted to sit on a chair.
- Keeping your hands on the ground, jump back into a plank position.
- Then bring your feet towards your hands to return to the squat position.
- Finish by jumping vertically, arms stretched above your head.
- Perform 10 to 15 repetitions at a steady pace.
Russian twists: an exercise to strengthen the obliques and refine the waistline
Russian twists specifically target the obliques, the muscles on the sides of the abdomen, for a slimmer, more defined waist.
- Sit on the floor, back tilted slightly backwards, legs bent and feet off the ground.
- Hold a weight (a ball, a disc, a water bottle…) with your hands joined in front of your chest.
- Turn the torso to one side, bringing the weight towards the ground, then to the other.
- Perform 2 to 3 sets of 15 to 20 repetitions per side.
Tips for maximizing results
To lose belly fat and achieve a sculpted body, it’s not enough to simply do a series of abdominal exercises. To optimize your results and reach your goals, it’s crucial to implement a strategy that combines an effective training routine with a healthy, balanced diet.
Combine abdominal exercises with a balanced diet
While targeted exercises are essential for toning your abdominal muscles, a healthy, balanced diet is just as important in your fat loss process. To do this:
- Eat a diet rich in fruit, vegetables and fibreThese foods give you a lasting feeling of satiety and promote good digestion. This limits cravings and the accumulation of abdominal fat.
- Focus on lean protein sourcesProteins are essential for building and repairing muscles. Choose lean meats, fish, eggs, legumes and low-fat dairy products.
- Limit added sugars, processed foods and saturated fatsThese foods contribute to the storage of abdominal fat and can harm your health.
Stay hydratedWater is essential for the body to function properly. It also facilitates the elimination of toxins. Aim to drink around 2 liters of water a day.
Burn more calories and fat with cardio
In addition to abdominal exercises, add cardio to your training program. Visit
running
running
swimming
cycling
cycling
or HIIT help burn more calories and promote fat loss, including around the belly.
- Aim for at least 150 minutes of moderate cardio activity per week.This could mean 30 minutes of exercise on 5 days a week.
- Vary your exercises You’ll be more likely to maintain a regular practice over the long term.
Include HIIT sessions to boost your metabolismHIIT (High Intensity Interval Training) alternates phases of intense effort with short recovery periods, enabling you to burn a maximum number of calories in a minimum amount of time.
Prioritize regularity and progression in your training program
The key to success lies in consistency and progress. Start with reasonable goals and gradually increase the intensity and duration of your sessions over time.
- Start with short, intense sessions20 to 30 minutes of training 2 to 3 times a week is enough to get you started.
- Gradually increase duration and intensityAs you gain in endurance and strength, increase the duration of your sessions and incorporate more challenging exercises.
- Don’t neglect recoveryGive your body enough time to recover between workouts to help rebuild muscles and prevent injury.
- Listen to your body and adapt your program if necessaryIf you feel pain or excessive fatigue, don’t hesitate to adjust your program or consult a health professional.
In short, to achieve your abdominal fat loss goals and flaunt a healthy, sculpted body, combine exercise with a healthy diet. Patience and perseverance are the keys to long-term success.
