Best Belly Fat Exercises

If you want to be ready for the summer and get those six packs for the sandy beaches, we offer you some of the best exercises to lose weight and reduce belly fat. These exercise will not only help lose those stubborn fats around your belt but will allow to tone and sculpt the abdominal muscles so you can look your best.

Planks

A Basic exercise in any training program, planks are suggested by coaches to high-level athletes as well as inactive people as part of a simple fitness. What does this muscle building technique actually consist of? What are its benefits? What types of exercises to perform?

The way that planks work is by holding support only on the forearms and on the tip of the feet, in a position parallel to the ground, the belly is facing the ground, without arching or pointing the buttocks upwards. In this position the action of gravity on the viscera is maximal; the contraction of the transverse abdominus (the deepest part of your abs that support your spine) is required, and this why planks are so unique and indespensible.

A standard prone plank works many of the muscles associated with the core:

  • Rectus abdominus (these are the six-pack ab muscles)
  • Internal and external obliques (the “side abs” located on the side of your torso)
  • Hips (critical for mobility and injury prevention for athletes)
  • Back (particularly the lower back, it’s crucial for stability and general strength)
  • Glutes (your butt is important for stability – and filling out your skinny jeans)

Cycling:

Although your stomach muscles aren’t working as hard as your quads or glutes when you’re riding, but cycling’s aerobic nature means you are burning fat.

Cycling is a popular and effective form of cardio. Not only does it get your heart rate up, but it burns a significant number of calories. Depending on your size, an hour of moderate cycling has been found to burn between 470 and 745 calories. An hour of vigorous cycling can burn between 590 and 930 calories. The high calorie burn will help you start burning off fat stores all over your body, including your belly fat, provided you are eating sensibly.

Squats

Stand tall with your feet slightly wider from the hips. Hold your arms straight out parallel to the floor. Keeping your back straight, tighten your ab muscles and slowly lower yourself as if you were going to sit in a chair. Slowly stand up again. Make sure not to lean forward as you do this exercise.

 

Abdominal Exercices

  1. Sit-ups

These are definitely good for building abdominal muscles, but don’t limit yourself to the straight up and down crunch. Add variations by straightening your legs or twisting your torso while crunching up.

  1. Reverse Crunch

Instead of bringing your head and shoulders up to your knees, lay flat on the floor and bring your knees in as close to your face as possible. If you do this correct, you will be pulling your rear off the floor by using the muscles in your upper abdomen.

  1. Bicycle Crunch

Lying flat on your back, bring your right arm to your left knee and then your left arm to your right knee. Do this fast enough so that you feel you are moving your legs as if riding a bike.

  1. Bridges

Lie flat on your back with your knees bent and your feet hip width apart. Squeezing your core and butt muscles, push with your feet and lift your hips up off the floor until your torso is in a straight line. Hold before slowly lowering down.

  1. Squats

Stand tall with your feet slightly wider from the hips. Hold your arms straight out parallel to the floor. Keeping your back straight, tighten your ab muscles and slowly lower yourself as if you were going to sit in a chair. Slowly stand up again. Make sure not to lean forward as you do this exercise.

Walking:

A regular walking routine can also help you shed extra pounds and banish belly fat, walking for 45 minutes of walking a day will help you melt about 240 calories. One way to increase your odds of losing belly fat with treadmill exercise is to use a set program on the machine. Interval workouts, which alternate periods of moderate activity with bursts of more intense activity, can give you the motivation to push yourself to the limit and incorporate a bit of jogging or very fast walking into your exercise. Using the incline function on the treadmill is another wise choice. If you spend 30 minutes walking up a “hill,” for example, you’ll burn more calories than if you walk on level ground.

You can exercise all you want, but if you don’t also modify your diet, you won’t be making headway as quickly as you possibly could. It has been shown that proper nutrition is at least 50% of the battle towards effective and long-lasting fat loss. In fact, the items below cannot be considered a “diet”. Diets are temporary. These changes must become habits that stay with you forever.