Due to our often inactive lifestyles and stressful jobs, belly fat can easily build up. Yo-yo diets, cutting calories drastically or fat burners are only temporary solutions. Only with a proper life balance, food and exercise what really work you can achieve happy and healthy life.
“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” – Samuel Beckett
People always say “how do I lose my belly fat?” or “I’ve tried several things but nothing worked”. Below our my favorite exercises to lose belly fat so chose at least one and start now. For each of them you need only few minutes a day.
The Best Exercise To Lose Belly Fat:
1) Bosu Ball
Exercises like planks activate your ab muscles more than exercises like crunches that involve flexing. And when you do them on the BOSU’s unsteady surface, they take those planks to the next level, building tight and strong ab muscles.
The BOSU ball engages multiple muscles in your body at once. When so many muscles of your body are working together, your body metabolism rate speeds up.
So you end up burning more fat during and even after the workout.
1) Forearm Plank :
– Begin by placing your ball dome-side down on the floor.
– Come into a plank position, placing your hands on either side of the ball’s rim. Make sure your hands are directly beneath your shoulders and that your hips stay lifted.
– Hold for 30 to 60 seconds.
Tip for beginners: Work up to planking on the BOSU ball by working on regular planks, or by doing elevated planks with your hands on a stability ball.
This exercise engages nearly every muscle along your sides, pulling in your obliques like a corset to tighten up your core. The instability of the BOSU also challenges your core stability muscles.
– Place the BOSU’s flat side on the floor. Get into a side plank position with your elbow on top of the ball, elbow directly under your shoulder. Stack your feet on top of one another.
– Keep your hips lifted, holding this position for 30 seconds.
– Repeat on the other side.
3) One-Leg Bridge
– Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh.
– Hold for two counts, then slowly lower to start.
– Repeat 15 times, then switch sides.
Bridges are fantastic for working the muscles of your posterior chain, which includes your glutes, low back, core, and hamstrings.
– Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position.
– Run in place, quickly bringing each knee to your chest.
– Continue for one minute.
The BOSU mountain climber will work your entire lower body alongside your core and arms, while also getting your heart rate up.
5) Burpee Jump
– Flip the ball back on its flat side and stand with feet shoulder-width apart.
– Place both hands on the dome and jump out into a push-up position.
(A) Jump back into a squat and stand up.
(B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.
6) BOSU elevated push-ups
Build your upper body strength, while also challenging your stability and core strength. The elevated and unstable surface guarantee a ton of muscle engagement.
BOSU is one of the world’s most successful training products on the market focusing on the muscles around your abdominal and back. Get your Original BOSU – Ball now and start with your exercise to lose belly fat now.
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Jogging, an activity not typically considered an abdominal exercise, is actually an excellent way to slim your stomach. Although jogging doesn’t directly target your abs, it can help you lose fat around your midsection and make your six-pack visible.
While jogging isn’t a replacement for traditional abdominal exercises such as planks, crunches and sit ups, it should be an essential component of your workout routine if your goal is to have a lean, washboard stomach.
Jogging is a cardiovascular exercise, which means that it is an excellent activity to perform regularly if you’re looking to burn calories and lose weight.
An average hour – long jog burns about 563 calories for a 155-pound individual. A single pound of fat contains approximately 3,500 calories, so if you jogged for an hour a day for an entire week, you’d lose about 1 pound of fat per week, given that your diet is within your daily calorie intake guidelines.
Note that you will lose 1 pound of fat over your entire body, rather than just your stomach, so don’t expect to have a toned stomach after a month of dedicated jogging.
Jogging uses more total muscle mass than other types of cardiovascular exercise, forcing the body to burn additional calories, according to the American College of Sports Medicine.
The body naturally recruits fuel from stored energy to help muscles during exercise. The demand for fuel increases as the exercise intensity level rises. Jogging requires several muscle groups to be used in fluid motion, which means the body needs to tap into stored energy to allow muscles to function properly
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Crunches can firm up the muscles under your belly fat and keep your core strong
1) Twist Crunches
– Lay flat on the floor with your feet flat on the ground and knees at a 90 degree angle.
– Place your hands behind your head or across your chest. Beginners should place them across the chest.
– Curl your torso towards your knees, lifting the shoulder blades off the ground. When curling up, twist so that one elbow is pointing at your knees.
– Hold the curled position and contract the abdominal muscles for 2 seconds.
– Repeat to the other side.
Tips: If your hands are behind the head, they are only there to make the exercise harder, and not to help you pull your head up. Using force to help lift your head up may cause injuries. Don’t use your hands and arms to help lift you up – use abdominals and hips.
2) Side Crunch
– lie on your back with your hands supporting your head, bend the knees and rotate your hips to the left.
– lift your shoulders off the floor, squeeze the obliques and hold for 1 to 2 seconds.
– slowly return to the starting position.
– repeat and switch sides.
Benefits: The side crunch targets the external and internal obliques and strenghtens the side ab walls. Your abs should be doing the heavy lifting, not your neck. And don’t cheat yourself by pressing into your arm on the floor rather than using your obliques.
3) Reverse Crunches
Reverse crunches can be the best thing that ever happened to your abs, or, if you don’t do them right, a complete waste of time.
– Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.
– Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.
Tips: Make sure that when you do Reverse Crunches, you are squeezing your core in and out each time. Don’t cheat by letting your upper body, or body’s momentum, do the work that your core should be doing.
4) Vertical Leg Crunches
– Get on your back with your legs up at a 90 degree.
– Extend your arms up in front. Lift your shoulder blades off the ground and reach for your legs.
– Lower and repeat.
Benefits: The vertical leg crunch builds core strength which results in an increase in overall strength. This exercise also increases balance and posture through increasing muscular growth around the spine. This form of crunch can help flatten the stomach and improve overall metabolism.
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4) Rowing Machine
Burning more calories is essential to lose your belly fat. Rowing is an effective aerobic and muscle building exercise that could help you achieve your goal. Rowing for one hour will burn 438 calories in a 160-pound person, 546 calories in a 200-pound person and 654 calories in a 240-pound person, according to MayoClinic.
This is higher than stationary cycling, aerobics, weightlifting, walking, jogging and gymnastics, making rowing an effective cardio workout for burning calories.
Your ultimate aim is to blast your fat and with rowing you do exactly that: you raise your heart rate, you get sweat and ultimately you torch your fat.
In addition to burning your fat, rowing machines tone and strengthen your abdominal muscles as they give you a sculpted, ripped and muscular middle section on your body.
Rowing, as a full body exercise which demands the use of each and every major muscle group like back, chest, arms, legs and abdominals, burns fat in a much more powerful, direct and practical way that other cardio exercises.
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Yoga is a great way to change things up, tone your entire body, and lose weight. If you are looking to focus on your waist and belly, even better! Yoga is the perfect way to trim down. There are plenty of yoga asanas and exercises that help in reducing belly fat. Among them, the following five are most effective and can be practiced by any healthy person.
1. Cobra Pose
Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch. This pose will strengthen the back, abdomen, and entire upper body. It also makes the spine flexible and strong.
2. Bow Pose
Bow pose is the best postures to strengthen the abdominal core. To reach its full potential rock back and forth while holding the pose. This motion gives your abdomen a full massage and activates the digestion system. Fights constipation. It also gives the full body and back a good stretch.
3. Boat Pose
This yoga helps you reduce belly fat and is excellent for fighting fat around the waist. It is very good for the stomach as well as strengthening the back and leg muscles.
This is the simplest yet most effective pose in yoga to reduce belly fat. Not only it reduce belly but it strengthens and tones your arms, shoulders, back, buttocks and thighs.
5. Wind-Relieving Pose
This yoga pose massages the colon, regulates acid levels of stomach, cures constipation, improves metabolism, relieves lower back pain, and firms and tones the muscles of abdomen, thighs, and hips.
Yoga is an excellent way to lose belly fat and also your weight. Almost every Yoga studio has some class for beginners so give yoga a try. These 5 super poses for losing belly fat can be easily tried at home as well. Make sure to get a proper anti slippery mat first to avoid sliding around your mat and leave a comment if you need any help with these asanas.
6) Bonus – The Flex Belt
Just slip on the comfortable toning belt and the clinically demonstrated, patented medical-grade technology stimulates the nerves that make your muscles contract and relax.
As a result, you get an effective abdominal workout that targets all the muscles in your abdomen – all in just 30 minutes a day.
THE FLEX BELT will stimulate all your major stomach muscles at the same time providing you with the perfect abdominal contraction – that means your upper abs, the lower abs and even your obliques are going to get worked from THE FLEX BELT. ..and it does all the work for you.
You don’t have to worry about your form or come up with the time to get it done.
There is a lot of positive and negative reviews for this product. Try it and let me know if it is working better than my tips above.
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What exercise is your preferable choice?
Belly fat is directly correlated with multiple medical problems including diabetes, coronary artery disease, hypertension, sleep apnea, and a shorter life expectancy.
“Don’t give up. Don’t lose hope. Don’t sell out.” – Christopher Reeve
Therefore, your body will be grateful no matter you try planks or crunches, jogging or rowing, or you decide for yoga. Or even the flex belt what makes all work for you without any effort. The most important is to begin. Try one of my recommended exercises to lose belly fat today before it is too late.
Leave a comment below with your choice and let me know if you need any additional help. You also may have your favorite exercise for losing belly fat what I have not mentioned. Please share it with me and I can try it and compare the result after workout.