Sit-ups for belly fat: Steps to do the exercise | XpertsReviews.com

It is a well -established fact that losing weight overall will help you get a flat stomach. But there are certain exercises that target belly fat. One of them is sit-ups, which can strengthen the abdominal muscles such as the abdomini rectus and the external oblique. It is one of the best ways to get a strong nucleus. But do not only count on this exercise to lose belly fat. You can only reach your fitness goal when you equip yourself with cardio exercises and healthy diet. Although you can learn to make sit-ups to reduce belly fats, make sure you also focus on other exercises in terms of calories.

What are sit-ups?

“It is a type of exercise that targets the abdominal muscles,” explains the expert in fitness Abhi Singh Thakur. To do this exercise, you lie on your back with your bent knees, your feet flat on the floor and hands behind your head or cross your chest. Then you lift your upper body to your knees and slowly lower down. “This movement strengthens your basic muscles,” explains the expert.

What are the advantages of sit-ups?

This exercise has several advantages, including:

• Core: “They engage the abdominal muscles, leading to a strong nucleus,” explains the expert. During a 2016 study, published in the Journal of Physical Therapy ScienceRest has proven to be an effective exercise to activate the abdominal muscles as the upper and lower abdominis and the external oblique.
• Best balance: A strong nucleus means that you can maintain the balance. With a better balance, it reduces the fall changes.
• Improvement of flexibility: The rest help make the spine and the hip muscles more flexible.
• Stimulates endurance: Regular sit-ups improve muscle endurance, which facilitates daily activities.
• Muscle mass improvement: They can help prevent muscle loss. During a 2016 study, published in Interventional medicine and applied scienceResearchers found that elderly women who could do sit-ups were less likely to have a sarcopenia, which is age-related muscle loss.

Sitting for the reduction of belly fats: do they help?

If you plan to make sit-ups to reduce belly fats, you should know that the exercise cannot directly eliminate the fat around your belly. “They can strengthen your nucleus and burn calories. But they do not burn enough calories to cause a major fat loss, ”explains Thakur.

The fat loss occurs when the body burns more calories than it consumes it. Sit-ups can help develop muscles in the stomach, which makes the belly tighter once fat is reduced by cardio and healthy diet. In fact, doing this excess exercise will worsen things. “Make 100 sit-ups per day will ruin your recovery system if you do it daily. The abdominal muscles are small, so you don’t need 100 repetitions, ”explains the expert.

How to make sit-ups?

Simply acting as assessors for reducing belly fats may not be enough, but they can help make your belly louder.

• Lie on a carpet with your folded knees and your feet flat on the floor.
• Place your hands behind your head or on your chest.
• Engage your nucleus by tightening your abdominal muscles.
• Lift your upper body to your knees without shooting your neck.
• Slowly lower your back to the starting position.

“Repeat for 3-4 series of 15-20 rehearsals. In addition to making sit-ups for the reduction of belly fats, carry out body exercises for better results, ”explains the expert.

What to do with rest for reducing belly fats?

You have to do more than rest for reducing belly fats. Here’s how to lose belly fat:

• Eat a healthy diet: Consume less sugar, junk food and excess calories. “Eat more protein and fiber because they can make you feel full. In this way, you can lose weight, ”explains the expert.
• Do cardio exercises: Running, swimming, bike and jump are some of the cardio exercises that can help burn global body fat, including belly fat.
• Strength training: Lift weights or do body weight exercises such as squats and pumps can help stimulate metabolism.
• Stay hydrated: “Drink enough water, at least eight glasses per day, to stimulate metabolism”, explains the expert. It can stimulate your body to decompose fat, helping with weight loss.
• Manage stress: Chronic stress is not good for your overall health, including your abdomen. “It can increase belly fat due to cortisol, a stress hormone,” says Thakur. Increased hormone production can increase the storage of appetite and fat around the abdomen.

Who shouldn’t make a rest for reducing belly fats?

You can make rest for reducing belly fats with other movements, but this exercise may not suit everyone. Avoid it if you have:

• Lower back: “The rest are hard on their backs because they put pressure on the spine,” explains the expert. They can cause lower back or discomfort pain, according to Harvard Health Publishing.
• Neck pain: If it is not done correctly, the exercise can experience your neck.
• Pregnancy: Recouments for the reduction of belly fats can be dangerous during pregnancy due to the pressure on the abdomen.

Doing only rest for reducing belly fats is not enough. This can be part of your fitness routine because it gets a tonic belly. However, if you have medical conditions, consult a doctor before doing this exercise.