Exercises to Lose Belly Fat
Exercises to Lose Belly Fat
Loss of excess belly fat is an obstacle for many dieters and health conscious people to overcome.
While the foods consumed play a great part in the reduction of fat in the midsection, there are also exercises to lose belly fat that can contribute to a flattening appearance.
The source of unwanted belly fat can be from a multitude of factors. Some causes can simply be heredity. A family line can be genetically predisposed to the buildup of excess cortisone in this area.
Often offspring will have either a mother or father who has this as a problem area, as well as siblings. Other common causes are controlled factors such as an unhealthy diet, a sedentary lifestyle, and lack of exercise.
All of these factors, even those that are hereditary, can be combated through a healthy diet and exercise. In conjunction with a healthy diet, a routine of exercises to trim belly fat can inch you along in your quest for better health.
Contrary to popular belief, the exercise key to whittling away the waist is not through crunches alone. But rather, an overall focused workout routine that includes cardiovascular activity. Including a minimum of 30-minutes of a cardio exercise—such as jogging, elliptical trainer, treadmill—adds a high fat burning element to any program.
Alternating cardio with resistance training exercises will increase metabolism while building muscles. This combination is much more effective that either of these methods alone and reduces the overall percentage of body fat over the entire body. Once overall percentage of body fat is reduced, targeted abdominal exercises to reduce excess fats can be done to define the muscles in the midsection.
When ready to target the abs, there are exercises to lose belly fat that will help to define the muscles in this area:
With bent knees, lie on your back with your feet flat on the floor. Press your lower back into the floor. Relax your head and neck and place your hands down at your side.
Tighten your abs, then pull your right knee in towards your chest and old while keeping your abs compressed and your back pressed into the floor. Return back to the original position. Repeat with the left leg. Alternate for three sets of twelve repetitions.
With your hands behind your head, Lie flat on your back and your knees inward to your chest. Extend each leg one at a time, bringing the opposite elbow to the knee. Alternate for three sets of twelve repetitions.
Reverse Crunch for Lower Abs
With your hands by your sides, lie flat on your back. Lift your feet and bring your legs in to form a 90-degree angle. Contract your abs and push your lower back against the floor and rotate and lift your hips slightly upward, without rocking. Then lower your legs and repeat.
Core Plank / Preparation
Lie face down on the floor. Using your forearms and toes, lift yourself up and hold the position. Be sure that your elbows are bent at 90 degrees angles and planted directly under your shoulders. Keep your back level and your head in line with your body and spine in a straight line. Hold the planked position for 30 seconds and increase over time as you strengthen your abs.