The trainer shares the secret to increasing calorie expenditure without having to leave the house
There are many healthy ways to do this get rid of that belly moreover, that he insists on staying there, often compromising his own self-esteem. The main secret is betting on the famous calorie deficit (consuming less energy than you spend). This requires two strategies: eating low-calorie foods and exercising to increase energy consumption.
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But the real way to get rid of belly fat is to optimize your results by choosing the right exercises and combining them in a way that further boosts your goals. Of course, good nutrition, accompanied by a professional, is highly recommended. But here we just try to make suggestions to speed up this process.
The main exercises for weight loss are those of an aerobic nature, i.e. those that leave you breathless and burn a lot of calories. Another point to observe, for those who want to lose belly fat, is that this same exercise makes our muscles work in a localized way, so as to also gain muscle mass. After all, when we have more muscle mass in our body, that is, more muscles, we consume more calories every day.
It’s worth noting that these five exercises to get rid of the belly should be done in the HIIT style, where you give it your all and have short rest intervals.
“My suggestion is to do each move for 30 seconds and rest for 10 seconds walking side to side. If you still have energy, repeat the circuit until you complete 15, 20 or 30 minutes. To finish the sequence, you can dance to two songs you like, so you loosen up your body and keep burning calories, which makes the workout even more enjoyable,” emphasizes physical educator Lana Pessoa, weight loss specialist. Check out the tips she separated:
5 exercises to get rid of the belly
1. crouch + jump
It’s a powerful exercise to start the sequence. In it we have a high caloric expenditure, because we move the body as a whole (legs + abdomen, arms to give power uphill) and we also work in a localized way, mainly strengthening the legs and buttocks.
two. run with high knees
In execution, you don’t have to worry so much about speed, but about lifting the knee and applying force to the heel at the moment of the ascent. Running has a high caloric expenditure and, when you push the heel to the ground to raise the knee, the action localized in the buttocks is enhanced.
3. jumping jacks
It is a very interesting exercise because it has a high caloric expenditure, as the heart rate rises a lot. In this movement we work the calf a lot, minimizing varicose veins and strengthening the shoulders. And this is very important to improve the waist-shoulder ratio in the triangle situation. The result will be the appearance of a slimmer waist.
4. Transition from a kneeling position to a standing position
To perform this exercise it is necessary to lift all the weight of the body with one leg and then do the same with the other leg, alternating, to be in an upright position. Lifting all the weight requires a lot of calories and when you push your foot down to go up, you put a lot of focus on your legs.
5. Skipping rope
It is necessary to simulate that you are jumping rope, however, throwing one leg to the other (a jump from side to side). Along with this movement, if you have motor coordination, you can include forward punches, as if there is a punching bag in front of you. It is an exercise that works the lower and upper limbs and favors a high caloric expenditure.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
