Belly Fat Workout
Do you want to flatten your Ab or want a flat tummy? Know how to burn abdominal fat using ab exercises and workout to lose belly fat easily.If you're battling the bulge at your mid-section, you may be searching for that miracle belly fat workout to give you that lean defined look. In reality, no secret workout sequence exists to give you perfect abs overnight. It takes dedication and a little sweat. However, if you make the commitment to do what it takes your tummy will be in show-off shape very soon.
Battle of the Bulge
Whether you've had issues with weight settling at your abdomen for a long time or this is something new you're experiencing, either way, experts conclude that belly fat is not healthy. Extra weight at the stomach has been linked to the development of diabetes and heart disease. Doctors urge patients to lose this weight to decrease chances of developing further health problems.
Belly Fat Workout
While watching daytime TV, you're apt to see various ads for a number of "miracle" workouts that promise to firm up your tummy and give you a great body. These workouts are marketed to be quick, easy and the solution to all of your problems. They aren't.
What is the perfect workout for belly fat reduction? There is no specific recipe for success, except for hard work and consistency.
Doctors and fitness experts encourage those with spare tires to do a combination of exercises in order to lose belly fat. Aerobic exercise is recommended because it helps burn calories and is good for your heart. This includes walking, jogging, running, using the stair climber or any other exercise that uses most of your body and increases your heart rate.
In addition to aerobic exercise, professionals in the fitness industry are seeing the best effects with clients who include an element of strength training in their workout regime. It's common knowledge that muscle burns more calories than fat. So, when your body has more muscle, it burns calories more efficiently. By adding strength training or weight lifting to your workout, you build muscle and sculpt your body for when that belly fat comes off.
It's recommended to alternate your workouts between aerobic and weight training. For instance, if you workout four days a week, the first and the third day should be aerobic exercises. The second and fourth day should be weight lifting.
Don't Waste Your Time
Fitness experts agree that exercises targeting your mid-section won't help peel off that belly fat. They are good for you, but doing sit-ups without any other exercises isn't going to get you a flat tummy. This is because there is a layer of fat on top of your abdominal muscles. Even if you get your abs firmed up, there's still a layer of fat covering them. Other exercises must be performed in order to get rid of this fat.
Proper Diet is Important
Exercise alone won't fix your problem, either. Along with exercise, you must begin to watch your diet more closely and cut calories in order to lose weight. You need to use more calories than you consume.
Additionally, foods low-fat should be added to your diet and foods high in fat should be eliminated all together. The old saying, "You are what you eat," is very true. If you consistently eat fatty foods, you're more likely to have a higher body fat percentage.
Another thing to eliminate from your diet is alcohol. Experts have indicated that weight gained from drinking alcoholic beverages goes directly to your middle. If you are serious about losing the belly fat, lose the alcohol or limit it to only special occasions.
Several abdominal exercises may be considered. The sit-ups and abdominal workouts can help.
Do any of the following abdominal exercises for a few weeks and see results. It is better to practice these exercises in the following order.
Ab Workout Set 1
Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one exercise, try another one.
- Exercise 1: Lie on your back on a floor mat with feet flat on the ground and both hands at right angle to your body and touching the floor. Breath in and while breathing out move your knees towards left side to touch the floor. Feel the tension on the sides of the abs. Repeat in the other direction. Do this exercise 5 times.
- Exercise 2: Naukasana Yoga Asana
Lie on your back on a flat surface on a floor mat. Raise your legs and the upper body at an angle of 30 degrees and hold for 30 seconds, then return to the starting position. Breathe normally all through the asana. Repeat this asana for 10 times to begin with, increasing to 30 times.
This asana tightens and contracts your upper and lower abs. - Exercise 3: Lie on your back on a floor with your hands on the sides. Curl your head up. Don't use any pressure from your arms to lift yourself. After some practice, start placing your hands gently to the sides of your head, when doing each curl up.
- Exercise 4: Crunches: Lie on your back with your knees bent and feet flat on the ground at right angle. Put your hands behind your head. Breathe in and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees, hold for 3 seconds and relax breathing out. Repeat for 15 times.
- Exercise 5: Stand on your knees, with heels facing upwards. Move your head towards the floor feeling the pressure on your stomach. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times.
- Exercise 6:
Sit on your knees, with heels touching the buttock. Place your hands on your stomach and move your head towards the floor feeling the pressure on your stomach. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times.
Ab Workout Set 2
Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one exercise, try another one.
- Exercise 1: Lie on your back with your knees bent and feet flat on the floor at right angle. Lift your hips in the air slightly, hold for 5-10 seconds. Do 5 sets of 15 reps.
- Exercise 2: Ushtrasana Yoga Asana
Stand on your knees, with heels facing upwards. Place your hands on your knees and arch your back pushing your belly outwards. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times to begin with, increasing to 30 times. This asana is opposite to the ushtrasana asana which releases the tension. - Exercise 3: Lie flat on floor with your hands behind your head. Put your feet on a bench or chair such that upper legs make a 90 degree angle. Lift your upper back off the ground and contract your abdominal part.
- Exercise 4: Lie on your back on a flat surface on a floor mat with your hands behind your head. Contract your abdominal part. Hold for 2 seconds, then return to the starting position. Do 5 sets of 15 reps.
- Exercise 5: Lie on your back on a flat surface on a floor mat and move your legs as if you are cycling, making slow pedaling motions with both your legs alternatively. Breath normally and exercise for 30 seconds.
- Post Natal Exercise: If your abdominal growth is after your delivery, you should alternately contract and relax the abdominal, pelvic and perineal muscles to strengthen them. For this pull in the abdomen as hard as you can and keep it 10 seconds before relaxing. You can do this contracting and relaxing exercise while sitting, lying, or standing.
Ab Workout Set 3:
Breathing Exercise or Yoga for Fat Belly
This is the most effective exercise to get a flat belly. Practice it in the morning, afternoon and evening. You can do this exercise sitting on your office chair or watching TV. You will definitely see results within weeks.
- The Kapalbhati Pranayama exercise will dissolve fat from not only your abdominal but from your body as a whole. These exercises are very good for burning belly fat.
- Exercise with Gym Ball Exercise.
You Can Do It!
Nobody is going to tell you that trimming your tummy is going to be an easy task. It's hard. But, it's worth it. You'll be decreasing your chances of developing diabetes or heart disease and another nice perk is that you'll have a toned tummy to show off! The benefits are definitely worthwhile..
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January 22nd, 2010 - 15:36
thanks !! very helpful post!
January 23rd, 2010 - 20:31
I reguarlly use carb cycling as im a bit of a body builder but its a good way for anyone looking to lose fat.