Abdominal fat is the "enemy" of health and physique.However, appropriate diet and cardio exercise (exercise method increases heart rate and weight loss, burning excess fat) can reduce belly fat.The French sports coach - Thibaut Richard shared the following.

1. Practice must be combined with a new diet to help reduce belly fat

Just practicing cardio will not make the abdomen smaller.Food plays an important role.The combination of sports and appropriate diet helps you get a flat stomach.

"If you sweat for hours on the treadmill, then eat chocolate bread, your training effort will be useless," Thibaut Richard said.

You can lose fat everywhere, but the abdominal fat does not decrease.So you need to monitor your diet.Avoid fast food, processed food ... in the menu, focus on vegetables, fruits, whole grains and dairy products.

In order for your cardio training sessions to be most effective and melt fat in the lower abdomen, you have to change your mind:"Previously, we thought that we had to moderate for a long time to burn as much as possible.Today, the latest studies show that this is no longer true.It is better for us to choose to practice intermittent, high -strength period equal to time with the recovery period afterwards ", experts stated.

2. Start at least 10 minutes

The exercises of stretching, stretching muscles, walking quickly do not have a strong impact on the ground ... are the necessary boots to prepare for a sustainable effort of the body.Never skip this step.

3.

If you do not sweat when exercising is because you do not increase the heart rate high enough.Without an increase in heart rate, it is impossible to remove fat reserves, especially abdominal fat.So to reduce belly fat you need to exercise to the threshold of sweating.

4. Squats interrupt

Squats include folding down and starting by lowering the buttocks first.Once again, it is important to split: 30 seconds of exertion, 30 seconds recover.After a period of practice, increase the time of the exercise and when you feel comfortable, you can put more weights on your shoulders.

This exercise mobilizes the entire body as well as the whole abdomen because you need effort to lower and lift.

5. Anti -push

Similar to other exercises, we alternate 30 seconds of effort, 30 seconds to recover, increase gradually over the days depending on our ability.With push -ups, in addition to the upper body, you also have to practice the abdomen quite a lot.

6. Burpees exercises (body fat reduction exercises)

This is a exercise that often scared you, but it not only made you sweat, but also very good for the heart and bring real body results.Alternating 30 seconds of effort and 30 seconds recovery.You put both hands to the ground, take your feet after jumping, then take your feet towards your hands and get up.Start with 5 burpees, then gradually, speed and time.Abdominal muscles will be trained to toned.

7. Jump rope

Jumping is also often a scary exercise, but a significant effective exercise.No need to dance for long.You can alternate 30 seconds of faster dance, then 30 seconds to dance slower.We practice and try day by day, gradually increasing the duration of the sessions.This exercise causes the whole body to work, including abdominal muscles.

8.

After a period of practice, any exercise is done easier and you feel no longer needing.This is the time when you need to increase your intensity and level of training, otherwise you will no longer notice any impact on your waist.

9. Do not start with dance exercises

You do not start a training session with dance steps.We should start slowly, for example with Squats exercises.

10.

Step from fast to slow, then from very fast to slow, we do not go with the same speed throughout the session.You can pedal for up to 20 minutes by alternating the thrust with the feet.