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I have overweight problems - I am 168 tall and weigh 65.1 kg. I would like to lose 10 kg. What exercises for a flat stomach and leg muscles could I do?

Although you hear in the media about "exercise for a flat stomach", it should be remembered that a visible reduction of body fat from a selected place is not possible (Physiology of Sport & Exercise, 1999; University of Cincinnati, 2001; Yale Scientific , 2001; American Journal of Physiology, 2006; Collins, 2014). However, at some stage of the reduction (in one person it may be at the beginning, in another at the end), the level of belly fat goes down.

A suitable reduction assumes a small caloric deficit (10-20% of the daily requirement). Too large deficit (a sudden increase in the number or duration of training sessions or / and a rapid reduction in calories in the diet) may block the fat burning process. In order to both reduce and develop leg muscles, it is worth paying attention to the appropriate proportions of proteins, fats, carbohydrates in the diet, providing vitamins, minerals, water and fiber. Exercises such as lunges, squats or side-to-side movements (with the appropriate technique) have a beneficial effect on the leg muscles.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Marta Romanowska

Marta Romanowska- fitness instructor, trainer and enthusiast of a he althy lifestyle. It answers questions about fitness in a broad sense: slimming and recreational activities, the selection of exercise equipment and post-workout regeneration. He advises on how to compose a diet to make exercise more effective.

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