Eliminating Accumulated Fat: Effective Exercises
Who doesn’t want to look fit? Who doesn’t want to lose those extra pounds? In this article we will teach you 5 effective exercises to eliminate accumulated fat.
The area in our body where the most fat accumulates is the abdominal area. In addition to paying attention to nutrition, it is advisable to do physical activity and exercises aimed at eliminating accumulated fat .
Exercises to eliminate accumulated fat
1. Traditional abdominal exercises
To exercise your abs, you need to lie down on the floor or on a soft surface.
- Stand face up, with your hands behind your neck and your elbows apart, raise your legs at a 90 degree angle.
- You will need to perform an upper body lift without lifting the lower back from the floor until you reach the knees.
- You will need to contract your abdomen by doing ten to twenty repetitions, depending on your resistance. Don’t forget to rest with an interval of 60 seconds.
Remember that you can increase the reps as you develop more stamina. It will all depend on your constancy.
Note : If you find it very tiring to keep your legs raised, you can support them with a chair or table.
2. Plank
- Lie face down on a mat or directly on the floor. Supporting yourself with the tips of your toes and forearms, lift the rest of your body off the ground.
- Then contract the abdomen and keep it contracted for as long as possible. When you can’t take it anymore, rest for 60 seconds.
- Repeat this exercise ten times and increase the repetitions along with your resistance. It is essential to maintain a straight posture when performing.
3. Butterfly
Also for this exercise you will have to lie down on the floor or on a mat, keeping your hands behind your head. You can leave your legs stretched out or fold them at a 90 degree angle.
- With your elbows apart, begin lifting your torso by rolling it to the right, then to the left and then to the center, doing ten to twenty repetitions.
- Again, the pause should be around 60 seconds. And even in this case, you can increase the repetitions as you have more resistance.
4. Bending of the arms
To tone and eliminate the fat accumulated in the arms, you can resort to push-ups. How to make?
- You will need to face down on the floor or a soft surface supporting yourself with your palms and toes. Remember that you will need to keep your back straight and your arms shoulder-width apart.
- Once you have adopted the position, begin to lower and raise your body by bending and extending your arms, ten times per set.
- You need to pause for 60 seconds between repetitions. You will also need to increase the reps as you improve your endurance.
With this exercise, in addition to working your arms, you will also work your breasts, stomach and upper back.
5. Leg lift
Also for this area there are several effective and very simple exercises to eliminate accumulated fat.
- Lie down on a soft surface or on the floor.
- With your hands on the sides of your body, lift your legs, without bending your knees, until they form a 90-degree angle.
- After the elevation, lower them and repeat the movement up to ten times per set.
- Rest for a minute and then repeat.
As with the rest of the exercises, you need to increase the repetitions over time.
General tips for eliminating accumulated fat
It is advisable to work the areas of the body in an interval but constant way, in order to let the muscles rest. The recommended physical activity is:
- Dance
- Long walks
- Go up and down the stairs
- Go cycling
- Aerobics
It is also recommended that you eat a balanced diet and maintain proper body hydration, especially when exercising. We hope that these simple, yet effective, exercises will help you get rid of the accumulated fat.
If you are consistent, you will get excellent results without having to make great efforts or follow extreme diets. Consistency is key.
