Take only 9 minutes for exercises for the abdomen and get rid of belly fat

By Staff Report
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Updated: December 7, 2020

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It is vital to pick the right exercises if you aspire to achieve firm abdominal muscles, build a slim waist, and get rid of belly fat. A winning strategy with the right combination of exercises enables you to focus on activating particular muscles that contribute to a flat stomach.

The advantage is that the guided workout regime is designed in a way that it will take you only 9 minutes, and you won’t get bored with the routine, as there are as many as five different exercises for the abdomen.

For a slim waist circumference, it is necessary to get rid of excess fat

Accumulating excess fat around the stomach certainly does not result in a slim waist and a flat stomach as it plays a vital role in shaping a fit physique. However, excess fat in waist circumference can also be a health hazard and is not only important from an aesthetic point of view.

Particularly problematic is visceral fat, which lies deep in the abdomen and is more dangerous to health than subcutaneous fat, that you can squeeze with your fingers and which you can more easily reshape with exercise and diet. Various health problems, such as cardiovascular disease, type 2 diabetes, and cancer, are associated with waist size, which is affected by the proportion of fat.

With proper nutrition to a firmer belly

More than twenty studies have shown that a diet low in refined carbohydrates such as sugar, sweets, and white bread leads to efficient weight loss results and fat loss. Also, avoid trans fats and foods that are sweetened with fructose. All of these products increase the deposition of belly fat.

However, this does not mean that you need to starve and count calories to achieve your goal and healthy burning of excess fat. A personalized menu is the best choice, as the diet plan is tailored to your weight and height, age and gender, level of physical activity, and results you would like to achieve.

Diet + exercises for the abdomen = winning combination

Regular exercise, in addition to other health benefits, also helps burn calories and reduce body fat deposits and consequently on the stomach. Also, one study found that regular exercise reduced total abdominal fat and abdominal subcutaneous fat and improved metabolic problems associated with excessive abdominal fat.

With specially designed exercises, you can fully activate the core muscles and take care not only of the loss of fat deposits, but also of a nicely shaped and flat abdomen with firmer and more well-defined muscles.

The most effective exercises for the abdomen

We reveal two of the five exercises specially designed for a firm and flat stomach. They will help you get to the desired results in a much shorter time.

Sedentary rotation without support

Sit on the floor, straighten your back, bend your knees and place your hands in front of you. In this position, consciously activate the torso muscles.
Move your feet away from the ground so that they are slightly above the ground while catching balance.
Perform the exercise by rotating your upper body with controlled movements, using your hands. Throughout the body rotation, the feet are slightly elevated, and the lumbar area is in a straight line.

Lateral closing books

Lie on your back, stretch your legs in a vertical direction, move your arms away from your body and place them in contact with the ground. The palms should be facing up, and the head position should be in the extension of the spine.
Bend the torso from the starting position by moving one palm towards the opposite foot while also activating the abdominal muscles due to the slight rotation.
When you complete the task with one hand, lower yourself to the starting position with a controlled movement and repeat the exercise with the other hand, and so on alternately.

Comprehensive guided video training

You can watch and follow the other three exercises for the abdomen in the video on Perfekter Körper website, which shows the entire workout that you can do anywhere and anytime in just 9 minutes, without the need for additional equipment. But keep in mind:

Perform each of the five exercises one after the other for 20 seconds.
Once you’ve done the full set of five workouts, take 20 seconds to rest, breathe, and calm your heart rate.
For four times, repeat the combination of five exercises in a set, which will take you around 9 minutes.