This post was most recently updated on July 25th, 2023
Introduction
Some of the fat loss exercises you often think are effective but sometimes have the opposite effect make your body look fuller.
If you are looking for exercises to help your body become slimmer and firmer then be careful with the movements that you must practice regularly. This is because some unfortunate movements will have the opposite effect, making the body look fatter.
These exercises also consume a lot of physical strength but also work on independent muscles to stimulate muscle growth. Then, if the muscle is growing, your body will look “rounder”.
If your goal is to own a slim body, then note 5 fat loss exercises below!
Five exercises for fat burning
Exercise to reduce intercostal muscle fat with weights
This is one of the most common intercostal activation exercises, but this exercise will most likely make your waist look slimmer.
Alternatives: Side plank is one of the most effective exercises to activate intercostal muscles and burn belly fat, which helps to reduce fat effectively.
- Start with your body lying on your side, with your elbows on the floor, your other hand close to your waist and your legs straight out.
- Tighten your abs, push yourself up, and try to make a straight line from your shoulders to your legs.
- Try to stay in the pose for as long as possible.
- To end the posture, return your body to a normal plank and do the same with the other side.
Exercises to reduce weight loss
This fat loss exercise will require the use of a barbell (pair of small weights or rolling barbells). This is an exercise that requires a lot of physical strength to stimulate the development of upper and lower abdominal muscles. However, if you practice too much in the wrong way, the abdomen will look bigger instead of flat!
Alternatives: Plank exercises are simpler and still a fat loss exercise you should try. This exercise also activates the abdominal muscles but does not enlarge the muscles.
- You kneel down on the carpet, lean forward, and put your hands on the carpet.
- Note keeping your arms perpendicular to your forearms, your hands clasped slightly apart.
- Tighten your abs, then lift your toes to the floor and make sure your hips and back form a straight line.
- Try to stay in the pose for as long as you can.
Exercise Jack Knife with the ball
This type of abdominal exercise is still quite new and although it may affect many muscle groups, if you practice a lot, your waistline may look larger.
Alternatives: Abdominal breathing exercises are effective for the abdominal group. In particular, if you exercise regularly, you will have stronger, firmer muscles without dieting.
- To warm-up, stand up straight and take a deep breath.
- Breathe in through your nose and put your hand on your stomach.
- Breathe out of your chest, tightening your stomach.
- Try to stay in the pose for as long as possible.
Exercise to reduce belly fat with cables
The purpose of this exercise is to target the abdominal and pelvic muscles. However, if you do it too often, your abdomen will become bigger and your muscles will get bigger.
Alternatives: V-bends will activate the same pelvic and it’s area, but mostly strength training, not muscle gain.
- Lie flat on the ground with your hands closed behind your head, legs straight.
- When you exhale, bend your abdominal muscles and raise your legs and arms to form a V-shape.
- Keep your legs straight and raise about 45 ° above the ground, keeping your arms parallel to your feet.
- Maintain the position for as long as possible.
Exercise weighted crunch
This is a recommended exercise for those who want to own a massive 6-pack body. However, this exercise is not the best choice if you want to own the “ant waist”.
Alternatives: Cobra pose is an alternative to help you own a slim waist, especially suitable for people with back pain.
- You begin to lie on your stomach, with your hands down and your feet together.
- Slowly move your hand up to shoulder level, resting your palms on the floor.
- You lift with your hands, breathe in and raise your head up slightly, tilting your neck back slightly.
- Squeeze your abs and thighs, so your feet touch the floor.
- Stay in the pose for as long as possible.
Conclusion
Many people tend to dive into an exercise plan with high-intensity fat training exercises to achieve the goal of owning a good shape and losing weight in the shortest time. However, experts warn that excessive exercise is completely ineffective, even seriously affecting health. Time of rest and recovery is also a very important factor to get in shape and avoid injuries. You also need to combine with a balanced diet and a healthy lifestyle for the most comprehensive results.
