They really work! 5 exercises to get rid of beer belly
How to remove a big belly (photo: Freepik)
Beer belly is a common problem that affects many people, especially those who love good beer. However, it is quite possible to get rid of this excess abdominal fat, reports Marca.
Exercises against big belly
Plank
The plank is one of the most effective exercises for strengthening the core and tightening the abdomen. This exercise works several muscle groups simultaneously, helping to burn calories and increase stability.
Assume a push-up position with your elbows aligned under your shoulders. Keep your body straight from head to toe, squeezing your stomach. Hold this position for 30 seconds to 1 minute.
Leg raises
Leg raises are great for working out the lower abdomen, where fat accumulates. This exercise also improves core strength. Lie on a mat with your legs straight. Lift your legs up until they form a 90-degree angle with the floor, and then slowly lower them without touching the floor. Perform three sets of 10-15 repetitions.
Bicycle
This exercise is ideal for working both the upper and lower abdominal muscles, as well as engaging the obliques, which helps to define the waist. Lie on your back, put your hands behind your head, and lift your legs at a 90-degree angle. Pull one knee up to your chest while turning your torso to touch it with the opposite elbow. Alternate sides for 30 seconds to 1 minute.
Squats
While squats are mainly known for their ability to tone the legs and gluteal muscles, they also engage the core and help burn calories, which is important for reducing belly fat. Stand with your feet shoulder-width apart and lower yourself as if you were about to sit down on a chair, keeping your back straight and chest up. Return to the starting position and repeat 3 sets of 12-15 repetitions.
Mountaineer
This is a cardiovascular exercise that also strengthens the core and burns calories quickly, thus helping to reduce abdominal fat. Start with a high plank position. Pull one knee up to your chest while keeping your other leg straight; quickly switch both legs as if you were running in place. Perform this exercise for 30 seconds to 1 minute.
Read more about 3 fitness myths that harm the body.
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