Lose belly: 3 sports exercises to focus on according to a celebrity coach

Losing belly fat isn’t just a matter of willpower. A simple, consistent plan based on a few sports exercises can make all the difference, without spending hours on it.

Losing belly: strategy before movement

The body doesn’t target fat locally, yet we can sculpt the waistline. Core work improves posture, breathing and expenditure with each step.

Energy deficit remains the basis, but quality of movement accelerates results. In addition, sleep and stress modulate appetite and recovery, with a direct impact on the figure.

The trio validated by a star coach

Many celebrity trainers rely on anti-rotation and anti-extension movements. The “dead bug”, for example, comes top of the list: it teaches the trunk to stay sheathed while the limbs move.

“Consistency trumps intensity: progress a little, but progress often.”

Lie down, arms towards the ceiling, knees bent at 90 degrees. Breathe out through your mouth, press your lumbar vertebrae together, then stretch out your right arm and left leg without arching; these are safe and effective sports exercises.

Set the pace: two seconds on the way down, two seconds on the way back. Also, perform 3 sets of 8 to 12 repetitions per side, with 45 seconds rest.

• Breathe through your belly, not your shoulders.
• Keep your lower back on the ground throughout the movement.
• Cut the series if the camber returns.
• Move slowly: tempo creates tension.
• Note your feelings from 1 to 10 after each set.

Exercise 2: Farmer’s carry, the strengthening walk

The “farmer’s carry” involves walking with loads in each hand. This loaded walk strengthens the grip, posture and core in a single movement.

Choose two dumbbells or kettlebells, shoulders low, ribcage neutral. In addition, walk straight, stepping evenly, looking far ahead, without swinging your hips.

Start with 4 to 6 outings of 20 to 30 metres, resting briefly between each one. Increase the weight when the posture remains solid; these sports exercises improve upper-body stability on a daily basis.

Exercise 3: Bear crawl, full-body coordination

The bear crawl develops coordination and dynamic gainage. It strengthens shoulders, abs and hips, while controlling breathing.

Hands under shoulders, knees under hips, then unbend knees. Also, step forward with right hand and left foot, then reverse, without turning the pelvis; these sports exercises teach stability in motion.

Weekly action plan and recovery

Aim for 3 sessions of 30 to 45 minutes per week. Structure it as follows: breathing warm-up, dead bug, carries, bear crawl, then a short, simple finisher.

Add active walking to your daily routine to increase NEAT. In addition, target 8,000 to 12,000 steps per day, with 2 stair-climbing sessions per week.

When it comes to food, opt for meals rich in protein and fibre. So try out the 80/20 rule: dense choices over the week, regulated pleasures, because even the best sports exercises can’t erase a chronic calorie surplus.

Stress management remains a key factor in abdominal loss. So get 7 to 9 hours’ sleep a night, and practice 5 minutes’ slow breathing after training to lower tension.

• sports exercises