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If you have belly fat problems it’s best to start exercising. A change of lifestyle and diet is also needed, but regular exercising is the fastest way to lose that pesky weight problem. But choosing the proper belly fat exercises can be tiresome. Not every exercise can workout for every individual. It needs to be tailored to your needs and time.
Luckily for you, an expert team from the American Council on Exercise(ACE) conducted a study to determine the best and most comprehensive abdominal exercise and they have come up with a list of the best five exercises for losing belly fat. All you have to do is set a time in the day and start exercising. For maximum effect, exercises are best done in the morning.
Here is a countdown list of the most effective fat belly exercises that if exercised regularly, can melt your extra fat on your stomach.
Belly fat exercises #5: Planks
Planks are exercises that are not as active as other exercises. At least not to an observer. They are isometric exercise, which means the entire weight that stimulates your muscles comes from your body, in contrast to concentric exercises that stimulate your muscles with movement.
Planks are perfect for your abdominal and oblique muscles. You can do them as the central plank and as a side plank. We’ll explain what each of these means next. It’s preferable to exercise planks on a yoga mat for comfort. If a mat in unavailable to you, you can safely do them on the ground.
How to do a plank:
Lie down on your stomach and get ready to lift your torso. Adjust your body so that the only points you touch on the ground are your toes and your forearms. Watch your forearms, so they are at a 90 degrees position from your shoulders. This precaution is to prevent a shoulder injury. Make sure your body is straight. Often during the exercise, your torso can slouch or shrug, and the knees will start to bend to compensate for the undeveloped abdominal muscles by reducing the load the abdominal area has to hold. Remember to keep your form in mind during the exercise.
To begin this exercise, while your shoulders, forearms, and toes are fixated, lift your torso and stay in that position for 15 seconds.
Recommended frequency: one to three sets of 15 to 60 seconds.
Belly fat exercises #4: Crunches
Crunches are a great exercise for the abdominal area. They are well familiar and well noted. They do not require additional equipment and are relatively easy to do. One downside of using them for prolonged periods of time can potentially hurt your spine health.
So try to do them in moderation, or try to combine them with other, more flexibility exercises.
How to do an oblique crunch:
Lie down on the ground (or your favorite yoga matt), your feet flat on the ground with your knees bent. Hold your hands below your head and behind your ears. Spread the elbows as wider as possible (this is not an essential part of the exercise).
Now start to contract your abdominal muscles and then lift your shoulders off the floor, straight towards your legs. Lift your shoulders till they reach about three inches from the ground. Then slowly fall back.
Recommended frequency: one or two sets of 10 to 15 reps.
Belly fat exercises #3: Exercise Ball Crunches
If you are a fan of giant, inflated balls, then you would love this next exercise! That’s all you need for this exercise. You can do it anywhere you want, as long as there’s room for you and the ball. That means you can do it in your home, as well as the outdoors. This exercise targets your abdominal and leg muscles.
Before you purchase a fit ball, make sure it is the right size for you. A good way to find out your right size is to sit on the ball with your back straight. The ball is a good fit for you if it is the same height as your knee. What this means, is that when you sit on the ball with your back raised straight, both the back and the lower legs below the knee should be at a 90-degree angle.
How to exercise ball crunches:
Sit on your exercise ball while keeping your feet flat on the ground.
Start rolling the ball backward so you can readjust it to a new position on your torso. At the same time, your thighs should be parallel to the ground. Straight your neck by tucking your chin in and then place your crossed arms on your chest.
Start raising your torso to a 45-degree angle (don’t overdo it). Slowly return to the original position. Try to focus on your breathing and keep your legs apart to ensure comfort.
For further explanation, please watch this video that explains how to perform this exercise.
Recommended frequency: one to three sets of 5 to 10 reps.
Note: If you feel you can handle the exercise pretty well try to perform it with your legs closer to each other. That would be a much more challenging exercise.
Belly fat exercises #2: Captain’s Chair
Another also simple and relatively easy exercise that comes in second place of our top belly fat exercises is the so-called “captain’s chair.” The equipment you will need for this exercise is a power tower. You can usually find it in any fitness gym.
the exercise is very effective because it targets the whole of the abdominal muscles and is very fun.
How to exercise captain’s chair:
Place your back toward the vertical edge of the machine so that you can comfortably adjust your forearms while you grip the handholds on both sides with your hands. Lift your torso using your forearms that you placed in a comfortable position that will not exhaust you within the next minute or two.
report this adMake sure your body is straight and relaxed. If you need additional support, just press your back to the vertical edge of the machine.
Your legs should now be suspended in the air. Next, start to pull your knees upward slowly toward your chest and then slowly down. After you return your legs to the initially suspended position, start pulling them up again.
Recommended frequency: one to three sets of 5 to 10 reps.
Note: In case you feel you can handle the exercise pretty well with our recommended frequency, you can increase the difficulty by adjusting the routine.
Instead of raising the knees upward toward your chest, keep the as straight as you can and lift the whole leg up till they become parallel with the ground. Same recommended frequency applies.
Belly fat exercises #1: The Bicycle-Maneuver
Here we have a top exercise for losing belly fat that has even topped the charts of a study by the ACE. Enter, the bicycle maneuver. A lightweight and easy exercise, and yet effective at targeting your abdominal and oblique muscles as well as your upper and lower legs muscles.
And due to the rotating nature of the exercise, it gets a much-needed targeting to your abdominal and oblique muscles.
And wat’s even better is that you can do this exercise without any additional equipment, and without lots of time.
How to exercise bicycle maneuver:
Lie on your back and make sure you press the lower part of your back to the ground.
Begin to raise your hands and set your palms on the back of both sides of the head.
Then begin to move your legs. Lift your knees at a 45-degree angle and start to imitate bicycle movements. Try to perform them as thoroughly as possible. It is important to move the full range of motion with your legs, but also with your waist. Yes, that’s right. Your torso needs to twist in order to target the abdominal and oblique muscles.
After you raise one knee, make sure to lift your shoulder from the opposite side of the raised knee, attempting to touch them. (It’s ok if you can’t though). Continue the movement in rhythmical form, alternating opposite knees, and shoulders.
As you perform this exercise, try to watch your breathing. Recommended frequency: one to three sets of 15 to 20 reps.
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