Do you have trouble seeing abs or a flat stomach? The crackles are not enough. Try these 7 effective exercises that target your whole kernel, burn more calories and you help tone your abs faster.
You make cracks every day, hoping that these abs finally manifest themselves, but this tenacious belly fat will just do not move. If it seems familiar, we know that it sometimes becomes really frustrating. The truth is that the problem is not your effort. It may be the approach. Despite what many believe, you cannot spot fats from specific areas, regardless of the number of crackles you make. Your body burns fat as a whole, not in isolated areas. So if you really want to get a flat stomach and a more defined nucleus, it’s time to change your strategy. This means combining training sessions in the body that can help you build a deep force of the nucleus and burn calories with intelligent nutrition, because cracking alone will not make a difference.
Why can’t I target belly fat?
It is a common belief that hundreds of crackles will eventually melt the belly fat, but this is not how fat loss really works. When your body needs energy during exercise, it decomposes stored fat (triglycerides) into fatty acids and uses them as fuel. However, he does not draw the fats from the area you work. Instead, it removes fat stores everywhere in your body, depending on genetics, hormones and global activity level.
A study published in the Journal of Strength and Conditioning Research Observed 24 participants who did AB exercises five days a week for six weeks. Although they have developed stronger trunk muscles, there was no significant reduction in belly fat. This emphasizes that if AB exercises can strengthen and tone your muscles, they will not specifically burn fat. If your goal is a flat stomach, you will need complete fat loss training that combines a regular cardio, force formation and healthy diet.
What is the most effective way to get a flat stomach?
Well, it is not a question of doing more cracks, it is a question of choosing exercises which burn more calories and work several muscle groups. The complete body, the compound movements create a calorie deficit, which is essential for losing global body fat, including around your stomach. Try these 5 exercises:
1. Squats: Hold on with the separate feet of the shoulder, lower your hips back and down as if you were sitting on a chair, then push your heels to stand up. It works your legs, glutes and core. A study published in the Journal of Sports Science and Medicine have found that the realization of squats regularly can decrease body fat and increase lean muscle mass and strength.
2. Bounges: STEP one front foot, lower until the two knees form 90 degree angles, then push back to start. Long targets your quads, hamstrings and glutes and require basic stability for balance.
3. PUSH-UPS: Start in the board position, lower your body until your chest almost touches the floor, then grow back. This movement strengthens your chest, shoulders, triceps and core, helping you acquire a flat stomach.
4. Burpees: From the standing position, squat, get your feet back in a push-up, go back to squat, then jump. They raise your heart rate and burn serious calories, supporting the reduction of belly fats.
5. Mountain air conditioning: In the board position, bring your knees to your chest one at a time. It is a quick and tight movement in the heart that also targets your shoulders and legs.
6. Crunch on bicycle: Lie on your back, your hands behind your head and lift your legs from the ground. Bring a elbow to the opposite knee while extending the other leg, then change the sides in a pedaling movement. It targets your upper abs, lower abs and obliques, helping you build a flat stomach.
7. High knees: Stand up and jog in place, lifting your knees as high as possible while pumping your arms. This cardio exercise also activates your lower abs.
How to build a strong nucleus without just making cracks?
Your nucleus is not only your abs, it is a group of muscles that wrap around your entire median series, supporting your spine, your posture and your body movements. To train it properly and build a flat stomach, you need exercises that engage all these muscles, not just the front (like cracking).
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One of the most effective movements? The board. It tests your whole kernel to stabilize your body. In fact, research published in Korea physiotherapy shows that the boards effectively activate the deep heart muscles better than traditional cracking.
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