Regular physical activity is essential for maintaining a slim figure. But when it comes to getting a flat stomach, not all exercises are created equal… We explain which exercises and which sports you can do to lose belly fat more easily in our article.
Contrary to popular belief, a series of abdominal exercises is not the ultimate solution to achieving a flat stomach. Of course, by building up your muscles, they’ll help you firm up your stomach and improve your posture. But they won’t have much impact on your fat reserves. Including your visceral fat reserves, which are bad for your health.
To melt them, the only solution is to “force” your body to draw on its reserves. This means you need to burn more calories than you consume through your diet. That’s why we recommend combining sports with high energy expenditure, such as cardio activities, with abdominal-strengthening exercises to lose belly fat.
It’s also a good idea to do “complete” bodybuilding exercises. Why do you do this? Simply because the greater your muscle mass, the greater your energy expenditure at rest. As a result, your body will be less likely to store fat in the future…
But don’t push yourself too hard to start with. Especially if you haven’t exercised for a long time. Make sure you warm up well before each session to prevent the risk of injury. If necessary, you can also stretch to improve flexibility.
Also read: 15 useful tips for firming the skin
Sheathing or planking will tone your belly by strengthening your transverse muscles. More good news: this exercise is within the reach of beginners. How does it work? Start by lying on your stomach. Then contract your abdominal muscles and buttocks. Raise your body with your arms, keeping your muscles contracted. Hold the position while breathing calmly. The right pace: 3 series of 30 to 60 seconds, 3 times a week if possible.
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The ultimate tummy-loss exercise, the squat is also fairly simple to perform. The right position:
Keep your back straight throughout the exercise. Normally, 3 sets of 20 squats a week should already help you lose belly fat. As long as you also do other exercises. Good to know too: if you have ankle or knee problems, it’s best to seek medical advice before practising.
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Endurance sports will help you burn calories and stay healthy. But as a general rule, you need to do them for at least 20 minutes at a time for your body to start drawing on its reserves. These include running and power walking. These are among the easiest to do. But there are many other interesting endurance sports. Like cross-country skiing, rowing or aerobics. Choose the one you enjoy most. It’s essential to maintain your motivation! Especially as you’ll need to do it 2 or 3 times a week to regain a flat stomach…
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A cross between fitness and strength training, skipping rope works virtually every muscle in your body. Not only do you work your abdominal muscles, but also your buttocks, calves, arms and shoulders… It’s also great for your heart.
A good tip: opt for an adjustable skipping rope, so you can adapt it perfectly to your size. An exercise idea to get you started? Simply jump to your feet, keeping your elbows close to your body.
2 or 3 sessions of 10 minutes every week would be a good start. After that, it’s up to you to decide whether or not you want to do longer sessions. You can also vary the movements as you feel more comfortable. Jumping on one foot and then the other, crossing the rope, etc.
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Cross Training is also a great way to lose belly fat… and tone your whole body at the same time. How does Cross Training work? Alternate between cardio and strength-building exercises, repeating each exercise 10 to 15 times at an intensive pace. Top for burning maximum calories! Example of a possible circuit:
Ideally, the circuit should be repeated 3 to 4 times in the same session. The session should therefore last between 30 minutes and 1 hour. Recommended frequency: 2 to 3 times a week.
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This gym exercise begins in the plank position, with your body aligned and your hands under your shoulders. With abs contracted and back straight, bring one leg towards your chest. Hold the position, then repeat the movement with the other leg. If you can, follow the movements fairly quickly. This gives the glutes and triceps a good workout. Recommended duration for beginners: 3 sets of 6 (15 seconds effort + 30 seconds recovery) 3 times a week. Allow yourself 3 minutes recovery time after each set. Note that you can also include this exercise in a Cross Training circuit.
Also read: What are the alternatives to liposuction ?
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Whether indoors or out, cycling is also an excellent sport for losing belly fat. It will also help you build muscle. Just make sure you adjust your saddle properly and keep your back straight during your session. This will limit the risk of injury and muscle soreness. Bear in mind that the effects vary according to the intensity of your exercise and the distance covered.
To get a flat stomach quickly, it’s best to do at least 3 sessions of 45 minutes every week. Are you short of time for your workout? How about swapping your car for your bike to get to work? Many people do it to “fit” their workout into their schedule…
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Not only does this sport help you lose belly fat, it also builds muscle harmoniously. Swimming is one of the most complete sports, mobilizing every muscle in your body. At least if you think about varying your strokes (e.g. breaststroke, backstroke, butterfly). The right pace ? At least 2 sessions of 45-minutes per week. Water aerobics can also help you burn calories. Here again, 2 sessions of 45 minutes a week are recommended.
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HIIT training consists of alternating high-intensity exercises with “calmer” exercises or a recovery period. Do you like running? If so, you can sprint for 20 seconds, then walk for 10 seconds. Then follow up with another sprint + walk series. Following the same principle, you can also do a HIIT workout with boxing or cycling, for example. This technique is reputed to help you lose weight faster and improve lung function. The right pace: 20 to 30 minutes of HIIT, 3 times a week.
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When you think about what sport can help you lose weight, boxing doesn’t usually come to mind. And yet, boxing is an excellent way to lose belly fat and strengthen your abdominal muscles. Don’t feel like taking a punch? No problem: with leisure boxing, there’s no fighting involved. All your coach will ask you to do is punch aquabags! Uppercut, dodge, hook: you’ll learn boxing techniques at your own pace, while losing weight.
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Regular flat-belly exercises are great. Both to sculpt your figure and to keep in shape. But did you know that you can also use the BodySculptor belt to lose belly fat faster? Thanks to BioStimology®, a gentle, non-invasive technology, you can lose at least one size in one month. Recommended frequency: 3 to 4 sessions of 60 minutes per week. Discover the BodySculptor belt
Also read: Are slimming belts effective for weight loss ?
Finally, don’t forget that a healthy, balanced diet is also essential for losing belly fat. It’s out of the question to impose too strict a diet on yourself. It would be too hard to follow, especially if you were to take part in physical activity at the same time. The idea is not to starve yourself, but to limit high-calorie foods (e.g. fried dishes, pastries) in favor of healthier foods (e.g. seasonal fruit and vegetables).
To find out more, take a look at our top 20 weight-loss foods !
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