5 -week challenge to eliminate the belly and mark your abdomen

Reduce fat that accumulates in the abdomen and fight against sagging that remains after losing weight, it is possible.Dare with this 5 -week challenge to eliminate the belly and mark your abdomen, you will love the results.

One of the most common purposes at the beginning of the year is to put ourselves in shape.Either for health or aesthetics, start exercising and feeding health.Luckily, it is always possible to recover it.

Our weight is determined by different factors, although the main ones are the calories we consume, those burned with daily exercise and age.If the first two are not in equilibrium, it is likely to have an excess weight and, with this, of abdominal fat, according to May Clinic specialists.

Abdominal fat is divided into subcutaneous and visceral, the last one related to a higher risk of health problems.Therefore, in addition to looking for a flat abdomen or seeing ourselves more fit, reducing the fat in this area is important to maintain our health.

To achieve this there are no magical remedies, but strategies that you can follow.These include a combination of a healthy diet, portion control and physical activity, including abdominal exercises.The less fat you have, the faster you will see results.

Eliminate the belly in five weeks is possible, but it will depend on your body fat percentage.If this is high, you will need more time, however, it will always be better to lose weight slowly to reduce the risk of rebound.

To achieve your goal at this time, you need to incorporate moderate or vigorous aerobic exercise, at least 150 minutes a week and carry healthy eating.Similarly, force training is recommended at least twice a week, incorporating abdominal exercises.

Exercises to delete the belly

As for aerobic exercise, it will depend on your physical condition, talk with your doctor what activities to do.You can start walking, making fixed or elliptical bicycle, or trying exercises of greater intensity, such as running or jumping the rope.

To mark the abdomen, there are different exercises that help us, such as reverse and even standing abdominals.But this time we will focus on 3 exercises, recommended by the experts of the Fitness site exercises at home, increasing the repetitions little by little to see results.

Classic abdominals

Also called crunches, they are one of the most common and effective exercises to mark the abdomen, the key is to take care of the position of your neck to avoid injuring it or that the greatest work is carried by this area.

Lie down mouth on the floor with your knees flexed.Cross your arms on your chest and raise the torso, keeping the position a second, before going down.Your abdomen must remain hard and your neutral neck.Complete 15 repetitions.

Photo: Istock

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Photo: Istock

Leg elevation

Lie on your back with your legs stretched and arms next to your trunk.Raise the right leg, keep a second and low, while you get the left leg;The leg below should not touch the ground, but to stay a few centimeters from this.

Repeat the movement, alternating the legs, to complete 5 leg repetitions.

Photo: Istock

Iron

The iron has become one of the most popular exercises to tone the abdomen, in addition, this isometric exercise helps increase muscle strength and resistance, among other benefits.

Lie down mouth on the floor, with your legs stretched;Flex the elbows, supporting the forearms on the floor.Raise your body, supporting your weight on the tips of the feet and forearms.

Align your whole body and take care that your neck and hip have a neutral position, without the latter rise or fall.Keep the 10 second position.

Photo: Istock

Complete the entire circuit, trying not to rest between exercise and exercise.At the end, rest 10 seconds and start again.In total, you must make 5 series of each exercise, increasing 5 repetitions of each.

That is, if in the first series you made 15 crunches, 5 bicycles and 10 seconds of iron, in the second you must make two0 crunches, 10 bicycles and 15 seconds of iron ... so on until you close the 5 series with 35 crunches, two5 bicyclesand 30 seconds of iron.

The next day, keep the same repetitions: start with 15, 5 and 10 seconds, respectively and end at 35, two5 and 30 seconds, training for 5 days.The second week, you must add 5 to the repetitions of the last series, to start at 40, two5 and 35 seconds, maintaining the dynamics of increasing 5 repetitions per series, so for 5 weeks.

Food to remove the belly

Healthy eating is key to everyone, but it is especially important for those who wish to control their weight.While each person's requirements are individual and it is recommended to go with a nutritionist for a personalized plan, there are some guidelines from the centers for disease control and prevention:

1.Give greater weight to fruits, vegetables, whole grains, milk and low fat products.

two.Includes proteins such as seafood, lean meats, eggs, legumes, nuts and seeds.

3.Reduce or avoid food with saturated fats, trans fats, cholesterol, salt and added sugars.

4.Take care of your portions and take care of your energy needs and consumption.

Do you go to the challenge?Now that you know how to eliminate the belly and mark your abdomen, join this 5 -week challenge ... or those necessary to meet your goals.Constance is the key to achieving it.

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