Best Exercises To Reduce Belly Fat
The crunch is one of the most popular abdominal exercises. It primarily works the rectus abdominis muscle and also works the obliques.
- -Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture).
- -Lift your hands and place them behind your head, or keep them crossed on your chest.
- -Inhale deeply, and as you lift your upper torso off the floor, exhale.
- -Inhale again as you get back down, and exhale as you come up.
- -Do this for 10 times as a beginner.
- -Repeat another two to three sets.
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.
INHALE: Lower your back to the floor. Alternate sides.
Don’t use your hands and arms to help lift you up – use abdominals and hips.
The captain’s chair looks like a tall, seatless chair with arms and a back rest. You climb into it via pegs or small steps to do exercises to develop your ab muscles. The chair uses some of the same muscles you use in hanging leg raises, but supports your back so it’s more manageable for most people.
- -Step into the captain’s chair and place your back against the support. Rest your forearms on the pads and grip the handles firmly.
- -When you’re in position, let your legs hang toward the floor. Keep your back against the support and contract your core to keep your upper body straight.
- -Raise your legs in front of you with your knees slightly bent. Raise your legs until they’re parallel with the floor (90-degree angle). Hold at the peak for 1 second.
- -Lower your legs slowly in a controlled motion. Don’t let your legs drop! Engage your abs while you lower them back to the starting position.
4: Bending Side To Side
Standing Side Bend is a basic standing pose that stretches the spine and obliques and promotes better posture. This pose also strengthens the legs. If you are looking to stand taller and look leaner you should learn how to do Standing Side Bend.
Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
5:The Stomach Vacuum
The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload).
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of “X” seconds is one repetition.
Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, contact your local running club.
- Think about what you want to achieve from running or jogging. Issues to consider may include:
- Getting fit – if you’re a beginner, you should start with brisk walking, progress to jogging and work up to running. This should take a few months.
- General fitness – mix your running with other forms of exercise (such as swimming or team sports) to maximise your overall fitness.
- Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats, wholegrain cereals and low-fat dairy products. Cut back on dietary fats, takeaway foods, soft drinks and sugar.
- Companionship – you could run with a friend or join a local running club.
- Competition – running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can pit your running skills against others in fun runs or marathons. Many community-based running events cater for people of all ages and abilities. Join a local orienteering club to combine running with the challenge of navigating through various environments.
With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time! The strokes you choose should be up-tempo and strenuous in order to help you burn more calories. You can start by going for a swim once or twice every week.