A flat stomach in a healthy body can be prepared. Here are the 7 best exercises to lose belly fat. Let’s go!

How to have a flat belly?

To have a flat stomach, you must mainly strengthen the transverse muscle and your abdominal strap. A sport practice promoting calorie burning and diet adaptation are also essential for losing weight, reducing body fat and belly fat and promoting good general health.

To have a flat stomach, it is therefore necessary to particularly work the transverse, the obliques and the rectus abdominis, abdominal muscles participating in the maintenance of the viscera and therefore the flattening of the stomach and the refinement of the waist. All your abdominal training will therefore aim to strengthen these deep muscles by carrying out a few muscle strengthening and core exercises. To have the flat stomach of your dreams, you can come and take part in one of our group ab classes in Mumbai.

1. Crunches, the traditional ab exercise

To lose belly fat effectively, the crunch, or also called abdominal exercise, remains a classic. It works the rectus muscles and the lower part of the abdomen. Be careful when performing this exercise: incorrect position can lead to back pain. Breathing is also important: we inhale when going down and we breathe when going up.

Position: lying on a mat, hands behind your head, gaze towards the ceiling, head slightly back, and legs bent. We contract the stomach and position the lower back against the mat so as not to injure the lower back. Inhale by tightening your abs and exhale by raising your chest, elbows apart. We control the descent without sudden movements and start again.

There are several versions of crunches depending on the desired degree of difficulty: oblique crunches, reverse crunches or even with weights.

2. The sheathing (or the board)

The core, or plank, is a simple exercise, accessible to everyone to lose belly fat. It remains a staple of training sessions. For optimal results, you should practice: 3 sets of 30 to 60 seconds, 3 times a week. The plank helps strengthen the deep muscle of the abdomen, also called transverse.

Position: lying on your stomach, contract your abdominals and glutes and raise your body using your arms. Maintain the position by contracting all the muscles, remembering to breathe normally.  

The different board variations:

  • The commando plank: bend one arm, raise and bend the other, maintaining the position and muscle contraction.
  • The back plank or the bridge: back facing the mat, arms supported, contracting the abdominals and all the muscles while keeping the legs in alignment with the body.
  • The side plank on the elbow: resting on the elbow, you maintain the position and the contraction, making sure to keep the pelvis raised.

3. Jumping rope

Skipping rope is also a recommended exercise for losing belly fat. Very physical, it allows you to combine cardio and coordination. Jumping rope works the stomach, buttocks, arms and all the muscles. It guarantees a large calorie expenditure and does not require long training. In general, a routine of 5 to 10 minutes 3 times a week is already sufficient. Beyond this frequency, be careful of the risk of injury.

Position: standing, equip yourself with a skipping rope and do small jumps by rotating the rope at the pace that suits you.

A key exercise for boxers, rope jumping allows you to maintain an ideal calorie deficit for fat loss. Provided you adapt your diet of course.

4. Cross training

Cross training is a very complete workout to have a flat stomach and a toned body.

It is a sequence of exercises alternating between cardio (rowing machine, treadmill, skipping rope) and strength training (traction, squat, bench press, hip trust) in the form of a circuit to be repeated 3 to 4 times depending on your level. 

By performing split sets of 10 to 15 repetitions with intensity, you will burn as many calories as possible, even several days after exercise. Your metabolism is boosted.

Example of a cross training routine:

  • Start the session with a 10-minute joint warm-up using the elliptical bike, rower or treadmill;
  • Continue with work on the largest muscle group, the thighs, with squats, lunges, burpees;
  • Then work your upper body with knee or normal push-ups depending on your level;
  • Do sets of dynamic planks (lateral, dorsal, or commando);
  • Take the weight that suits you to perform military presses with a correct position;
  • Finish with 10 minutes of cycling or rowing.

It is important to listen to yourself at the beginning to learn how to define the load that is right for you. The rule is to reach the end of your repetitions and sets. 

A session can last between 30 and 60 minutes depending on the intensity and exercises desired.

Are you a beginner? Our coaches will accompany you in a program adapted to your expectations and your abilities.

5. The mountain climber

The mountain climber is recommended for losing belly fat. It is an exercise that requires core strength and strength work on the arms and legs. It also improves breathing and coordination and does not require equipment. It is an exercise regularly integrated into cross training and HIIT (High Intensity Interval Training) routines.

Position: on the floor, in plank position, contract your abdominals, keep your back straight and bring your right leg towards your chest while maintaining the position. Repeat the movement with the left leg. As if you were doing thigh raises, but on the ground. A quick execution uses the glutes, triceps and engages the entire body.

6. Lose weight with cycling

To lose weight, and therefore stomach, cycling is also excellent. It is a sport that tones all the muscles without straining them. It can also be a moment of pleasure and an outing in nature or a real workout. It depends on the terrain and the distance traveled.

Cycling can be done indoors or outdoors. It can also be a plus in your sports routine. Cycling to work increases your calorie burn, just like walking. 

For cycling as for any exercise, position is important. Remember to adjust your saddle correctly, keep your back straight and shape your stomach.

Cycling allows you to burn between 400 and 800 calories per session depending on the intensity of your ride. The ideal frequency for losing weight with cycling is to practice 3 times a week for 45 minutes.

Tip: to move outside of sporting activities, consider NEAT (Non-Exercise Activity Thermogenesis or, in French, thermogenesis linked to non-sporting activities). To be clear, exercise outside of your workouts whenever you can. Walking, cleaning, climbing stairs, working standing up, are all ways to lose weight, and therefore stomach weight, faster!

7. Lose belly fat with swimming

Swimming is an exercise recommended for losing belly fat. The strokes to favor are the crawl or butterfly and the back crawl. You can alternate with webbed swimming and a board. At a moderate pace, you will burn around 400 calories in an hour.

The position of the body in the water engages all the muscles and stresses the lower back and stomach.

And if you don’t like swimming, it is possible to strengthen your muscles in the water: arms on the edge, stomach tight by bringing your knees in. Kicking is also beneficial with water resistance. You strengthen your abdominal muscles and thighs. For each exercise, do 4 sets of 15 repetitions to feel the effects.

For satisfactory results, choose 2 to 3 30-minute sessions per week.

8. Lose belly fat with the right diet

All these efforts to lose belly fat are insufficient without a balanced diet.

Sport combined with healthy habits is the key to a flat stomach and a sporty body.

Make sure, outside of your training, to eat as much as you want, without excess. If you are aiming to lose weight, reduce your calorie intake by maintaining variety in your diet. Likewise, if you are bulking, eat enough to build muscle.

General recommendations for a healthy and varied diet:

  • Drink water regularly throughout the day;
  • Eat fruits and vegetables;
  • Vary the menus and pleasures in moderation;
  • Limit industrial and fatty products such as sodas and cold meats.

However, certain foods should be avoided to avoid bloating and digestion problems:

  • Raw vegetables and raw vegetables; 
  • White bread, pasta: opt for the wholemeal versions;
  • Pastries;
  • The cold cuts;
  • Alcohol and soft drinks.

Of course, small occasional pleasures during times with family and friends are important.

Limit fiber

To lose belly fat and do good to your intestine, fiber will be your ally. But, here again, it is important not to overdo it and to consume the right fibers.

They also have a satiating quality and allow you to make smart snacks. They are ideal for avoiding end-of-day cravings.

Here are our tips for limiting fiber:

  • Eat dried fruits and nuts;
  • For breakfast, as a snack, prefer almonds and walnuts to biscuits;
  • Eat cooked vegetables, cereals and wholemeal bread;
  • Eat lentils and quinoa once or twice a week;
  • Favor white meats and fish rich in omega-3;
  • Add chia, pumpkin and sesame seeds to your meals.

Tip: Stay reasonable on almonds and dried fruits. They remain high in calories and will not promote your belly loss when consumed in large quantities.

Opt for vegetables

In the superfood family, vegetables are your best traveling companions. 

They should be added to your plate at every meal. 

Did you know?

  • Green vegetables are very popular for their fiber content. They also help protect the intestine and facilitate transit. Broccoli, beans, spinach, green salad, cooked or raw are excellent for the metabolism.
  • Root vegetables such as radish, leek, garlic, beetroot, shallots and fennel are recommended for acidic organisms.
  • To better benefit from their benefits, eat them together. Ratatouille is a delicious accompaniment to your meats and starchy foods.

The recommended portion of vegetable per meal is 200 to 300 g 1. The cooking methods are also varied, in the oven, by steam, as you wish.

So don’t hesitate, treat yourself to your favorite vegetables!

Limit salt intake

Salt hinders weight loss and particularly visceral fat loss. A spicy dish is always tasty, but be careful not to add too much salt to your meals. Salt is known to promote water retention and the risk of cardiovascular and stroke. 

The recommended amount of salt for an adult per day is 5 g 2.

Some tips for reducing your salt intake:

  • Taste before adding salt;
  • Avoid industrial products;
  • Read labels and nutri scores;
  • Add spices and aromatics to spice up your dishes;
  • Use iodized salt.

Recommended: How to Lose 10 Pounds in a Month: Achievable and Sustainable Strategies

Conclusion

Now you have all the cards in hand to lose belly fat! This summer, with exercise and a balanced diet, you will be comfortable in your swimsuits. In the event of a drop in performance, don’t forget: regularity and consistency are the virtues of warriors!

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