This simple exercise helps remove back and belly fat in no time

After months of healthy living, taking care of food and exercising regularly, the belly was still there. Reducing the abdominal fat that we accumulate around our waist is one of the most difficult and tedious goals we can propose. In fact, it is frustrating to see that, despite the sacrifices and the effort, over the years it is becoming more and more difficult to remove the Michelin from the middle and, therefore, to tone the abdomen has become the favorite obsession of the modern man.

Everyone has the mythical chocolate bar, only it’s usually hidden. Since we don’t need to use the abdominal muscles in our daily life, especially due to the rise of a sedentary lifestyle, they have a phase character, that is, they lack tone. Nothing, however, that cannot be remedied with the reduction of body fat through a rich and healthy diet and perseverance in training. Winning the battle to the belly is possible, just know what are the most effective exercises, as there are many styles, but not all provide the same results.

When you think about sit-ups, you might get a picture of telescope products from people who, without even sweating, get a belly planted in record time. Well, the problem with these magic solutions is that they usually exercise just one of the muscle groups in the abdomen and the contractions it produces are usually not strong enough to burn a significant number of calories in your waist. That the format tends to exaggerate will not surprise anyone, but it will if we say that the most typical exercises fall into the same mistakes. This is demonstrated by one of the most revealing studies on the subject, published in the Journal of Strength and Conditioning Research, which compared the different methods available to achieve the desired tablet.

• We all know what abs are. Chances are that at some point in your life you have had to reach a certain number to pass the PE class or repeat them over and over, as a mantra, to strengthen the belly. However, they may not be as good as we were assured. Not all muscle groups in the abdomen work in the first place and they are not particularly effective either since contraction only uses the individual’s body weight. They can also cause back problems.
• The typical gym machine where you practice sitting develops flexor hip muscles, but not those of the stomach area.
• Roller machines (with wheel) help you do exercise without cheating (something we’ve all done in gym class), but they only work on the back of the abdomen and the resistance they create is not very high either.
• Exercise balls (bosu) are a good choice, but their use increases the risk of lower back injuries.

So what do we have left? It seems that the study has done away with all the options and has condemned us to show our guts for the rest of our days. However, there is a solution: the researchers recommend two exercises that at first sight have little or nothing to do with the abs (but, rather, with the buttocks and hips and by appearance could serve for the heterophilic). Do not worry, they are the sea of basics and do not need more than weight (according to your abilities) that you can find in any gym.

Squat with weight

The squat is, perhaps, one of the star exercises to develop to the maximum the buttocks. Standing with your legs at shoulder level, bend down as much as you can, as if you were going to sit on a chair until your thighs form a 90º angle to the ground. Go back to the starting position. Make sure your heels don’t fall off the ground and your knees don’t get above your feet. However, if we add a weight (for example, a Russian bar or weights) to the equation, the abdominal muscles will have to work harder to keep the ribcage and pelvis upright and stable. In this way, we will work all muscle groups and the weight will be large enough to make contractions more efficient.

Lifting of dead weight

With the bar on the floor, bend the knees slightly and with the back completely straight, grab the bar. Then the ascent begins by lifting shoulders and hips at the same time until the knees pass. Once this is done, the hips should be carried forward until the body is fully upright. The act of maintaining the vertical torso position when lifting a deadweight requires great force. In this way, the abs contract effectively.