If you are looking to get washboard abs, then you are in the right place. This article covers eight great exercises for melting belly fat away.
The Issues with Belly Fat
Before looking at the solution, it’s important to take a couple of moments to focus on the problem. In fact, there are three problems people trying to lose belly fat encounter:
1. Stubbornness – Many people refer to their body fat being as being stubborn. They are usually referring to their stomach and sides. The reason for this is that this is the first place fat accumulates and the last place it leaves, which can be a very annoying prospect. This has a further mental effect on those who believe they are exercising and eating as they should.
2. Dangerous – A surprising statistic is that most of the deadly diseases that are known today can be as a result of having too much body fat. If you need convincing, check out this list of some of the most common ones:
- Heart disease
- Stroke
- Diabetes
- Gout
- Cancer
- Osteoarthritis
- Asthma
- Chronic joint pain
This makes visceral fat the type with which persons should be most concerned as a lack of it not only makes for a great look, but it is also an indication of good health.
3. Misinformation – Possibly the biggest problem of all is the methods people use to lose unwanted body fat as the focus is not directed where it should. The most important fact to note is that nutrition has a much larger role to play than exercise. In fact, exercise is only about 20% of the equation, and diet makes up the other 80%. Your methods of losing fat must take this into consideration.
Doing a light workout after a day of snickers is not the way to go about looking like The Rock. At this point, you’re probably wondering what you can do about it, and this is good as it indicates that your mind is in the right place.
Before moving on to the exercises just remember to keep that percentage distribution in mind. Diet is 80% of the results you see and exercise only accounts for 20%. Do not lose sight of this. Nevertheless, below is an outline of eight of the best exercise that allows you to not only lose body fat, but also develop your abdominal muscles. Again, this is provided you have the right diet in place to do so.
V-Ups
To get into the starting position, lay flat on the floor (or mat if you are using one). From here, tighten your core and raise your arms to meet your knees as you raise your legs together and up in front of you.
This results in the forming of a V by your upper and lower body. Your core muscles are necessary for maintaining balance here. Return to the starting position.
Repeat this motion for a minute.
Bicycles
Bicycles are widely known for being the greatest and most effective ab exercise in the world. While the motion is simple to get through, many persons make the mistake of moving too quickly and lose the effectiveness. DO EACH REP SLOWLY!
As a beginner, do three sets of 35 on each leg. Your objective is to be able to do a total of three sets of 50 on each leg.
Russian Twists
This is another common exercise used by persons trying to lose weight. The problem, however, is that people hunch over instead of maintaining a flat and straight back. Do not fall victim to this mistake. You can use a mirror to check your position if you are unsure.
With your back straight, press your chest out before you begin twisting. Add a dumbbell if you are not feeling challenged enough.
Slowly do three sets for 20 repetitions in total.
Toe Touch Crunches
This exercise focuses on both upper and lower abs and should be felt in both when done correctly.
Keep your feet together and in the air while your lower back remains firmly against the ground (or mat). This should not change throughout the exercise. From this position, reach your arms up and attempt to touch your toes. Return to the starting position. Note that going as high as you can is acceptable if you can’t reach the toes.
Repeat this for a minute getting as many reps as possible.
Supermans
Your back also forms a part of your core, and though people tend to neglect this, you should not. You need to work on it just as you need to work on the front.
Lay flat on your stomach and raise your arms and legs as high as is possible simultaneously. Hold them up for 30 seconds. If you can do this easily enough, then try holding the position for a minute.
Try getting in four sets of 10 reps.
Jumping Planks
This exercise begins in the regular plank position and sees you jumping your legs to either side while keeping your feet together.
Stick to a pattern such as alternating the jumps right, then back, then left. Keep your core tight at every stage of this exercise.
Do as many reps as you can within a minute.
Toe Touch Variation
This exercise begins with your laying flat on the floor.
From here, reach an arm up as you raise the opposite leg simultaneously. The knee of the leg not being raised should be bent with the leg flat for support.
Keep your core tight and repeat this as many times as you can in a minute.
Classic Crunches
Everyone probably knows how to crunch. Remember to ensure that your ab muscles are engaged as you lift yourself. Quality reps are better than fast ones here.
Do as many as you can in a minute.
Now that you have this information, you can do effective workouts to manage the 20% of body fat reduction that is exercise. Remember to focus on the 80% that is nutrition so you can achieve the results you desire.
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