When it comes to weight loss and body sculpting, you are not alone if you rank your stomach region as the number one trouble spot. This is primarily because there are so many different reasons why you have belly fat.
Whether it’s genetics, hormones, or an unhealthy diet, the belly is the focal point of nearly every diet and fitness program.
Cardio: Cardio exercises help you boost your metabolism so you burn more calories and reduce your appetite.
Strength: Most people associate strength training with the use of special equipment or machines such as home gyms or even simply adjustable dumbbells. However this article addresses some methods which do not require any exercise machines.
The following are a few of the more popular and successful abdominal exercises.
1. Leg lifts
Lie flat on your back on a smooth, level surface. Out stretch your arms at the sides of your body with your palms facing down.
Keep both your legs straight with your toes pointed at the ceiling. Place a pillow or rolled up towel under the back of your neck. This keeps your neck muscles in line with your spine while you do the exercise.
Slightly bend both knees and elevate your legs until your tailbone lifts off the floor. This contracts both your upper and lower abdominal muscles.
Hold this position for 30 seconds then gradually lower your legs, but only half way (not back to the floor). Repeat this motion two or three more times.
You must keep your back flat on the floor during this exercise. If you have any lower back issues, do not perform this exercise.
2. Side Crunches
Lie down on one side. Bend your knees about half way. Place your hands behind your head to support your neck only, do not tug on the back of your head during the exercise.
The tension and the stress should be in the belly region and not in the neck. Rest one hand near your exposed hip in the side.
Point your head toward your hip. Imagine a line from your chin to your exposed hip and squeeze the abdominal muscles and slowly elevate your body and leg as much as you can. Slowly lower your body and then repeat the movements.
When finished on one side slowly roll both of your knees to the opposite side and repeat the work out process on the other side.
During this work out session, your oblique muscles on the sides of the abdomen are stressed to expend energy. It also facilitates metabolic process to burn the belly fats.
3. Front Squats
Stand with your feet shoulder-width apart. Point your arms out straight. If you have a Pilates Ball, you can hold that out in front of you.
Keep your back straight and slowly squat down until your thighs are parallel to the floor. Slowly stand back up and repeat this motion for a set of 15 to 20 reps.
The best way to lose belly fat is to commit to a long-term diet and exercise program that includes calorie-burning and strength training workouts along with your ab tightening exercises.