Everybody wants flat abs, people desperately trying to lose weight and belly fat will even go to great lengths to starve themselves on a new fad diet or use very expensive supplements looking for the perfect figure in just 30 days. The problem is if people do exercises that strengthen there abs and make them more toned but do not follow a good diet plan, they will not see the desired results as there will still be a layer of fat covering the abs up. Dieters often binge eat when confronted with their favorite foods and even more weight can be gained than they originally lost.
A calorie controlled diet and 60mins daily moderate exercise will aid weight loss and as well as weight maintenance, intense aerobic exercise will also result in a leaner abdomen too. Keeping the body’s metabolism up and running will prevent your body going into fat-storage mode.
Nearly everybody believes weight loss involves calories, burning more than you take in causes weight loss. Taking in more than you burn off causes weight gain. This makes perfect sense but is only partly true, what actually burns the calories continuously is the lean muscle mass under the fat that allows higher calorie intake without weight gain. The body adapts well to changes, losing the weight without exercise runs the risk of also losing your lean body mass slowing your metabolism down and putting the body into fat storage mode. People who have lost body fat and muscle mass find that when they start over-eating even only slightly they gain more body fat back.
A good thing to bear in mind with any weight loss program is to understand your goals and how to get there, having reasonable goals helps build confidence which is needed to help get you to your desired weight.
Researchers have found that popular abdominal exercises that require constant abdominal stabilization and body rotation result in the most abdominal activity.
1. Bicycle Exercise – This will target the six pack muscles and the obliques, get into a supine position with your hands behind your head, bring your knees to your chest whilst lifting your shoulders off the floor.
Now slowly bring your right elbow towards your left knee as you straighten your right leg, switch sides and continue in a pedaling motion, perform 1 – 3 sets with 12 to 16 reps.
2. The Captain’s Chair Leg Raise – This exercise does require a captain’s chair, a rack with padded arms allowing the legs to hang freely, this is commonly found in many gyms.
Start by standing on the chair and gripping the hand holds, press your back against the pad and raise your knees to your chest, contract your abs and lower back down, do 1 to 3 sets of 12 to 16 reps.
3. Exercise Ball Crunch – You will need an exercise ball for this routine, in this exercise the abdomen does a lot of exertion but still requires body stabilization.
Lie on the ball with your lower back fully supported, place your hands behind your head. Now to lift the torso off of the ball, contract your abs to pull the bottom of your rib cage toward your hips, keep the ball stable as you curl up then lower back down to stretch the abs, as before do 1 to 3 sets with 12 to 16 reps.
4. Vertical Leg Crunch – This is similar to a leg crunch except that your legs are straight up, forcing your abs to work and increasing the exercise intensity.
Lie on the floor with your legs straight up, knees crossed and place your hands beneath your head for support. Contract your abs lifting your shoulders from the floor, keeping your legs in a fixed position for the crunch. Perform 1 to 3 sets with 12 to 16 reps.
5. Long Arm Crunch – This is a bit of a change on the normal floor crunch in that the arms are held straight behind you, making it a challenging exercise adding a lever to the move.
Lie on the floor on a mar and extend your arms straight behind you, keeping them clasped and next to your ears. Slowly contract your abs and lift your shoulder off of the floor carefully to keep your arms straight, do 1 to 3 sets of 12 to 16 reps.
The best method of attack for weight loss is a healthy diet couple with an hour’s moderate exercise every day, there is no definitive method for dealing with belly fat but there are plenty of enjoyable activities you can choose from, it is important finding something your enjoy exercise wise. Being healthy can help make you look younger, live longer and also help you ladies deal with annoying cellulite.
The above is a great way to lose belly fat but make sure you are eating right as well.
Copyright © 2017 | Theme by MH Themes
The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.