If you've ever tried to lose belly
fat, you know it can be a difficult process. But, there are ways to make it
easier. Understanding exactly what you need to do to get rid of
unwanted belly fat is your first step, and these resources will help you
learn about the basic steps to lose belly
fat, how to set realistic goals, and simple tips for making healthy
lifestyle changes.
1. The Bicycle exercise is the best move to target
the rectus abdominis (i.e., the 'six pack') and the obliques (the waist),
according to a study done by the American Council on Exercise.
To do it right:-
1. Lie face up on the floor and lace your fingers behind your
head.
2. Bring the knees in towards the chest and lift the shoulder blades off
the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper
body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left
knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16
reps.
2. The Captain's Chair is the second most effective move
for the rectus abdominis as well as the obliques and can be found in most health
clubs and gyms. To do it right:
1. Stand
on chair and grip handholds to stabilize your upper body.
2. Press
your back against the pad and contract the abs to raise the legs and lift knees
towards your chest.
3. Don't
arch the back and remember to breathe smoothly.
4.
Slowly lower back down and repeat for 12-16 reps.
3. The Exercise ball is an
excellent tool to strengthen the abs and comes out number three for working the
rectus abdominis. To do it right:
1. Lie face-up with the ball resting
under your mid/lower back. 2. Cross your arms over the chest or place them
behind your head. 3. Contract your abs to lift your torso off the ball,
pulling the bottom of your ribcage down toward your hips. 4. As you curl up,
keep the ball stable (i.e., you shouldn't roll). 5. Lower back down, getting
a stretch in the abs, and repeat for 12-16 reps.
4. The
Vertical leg crunch is another effective move for the rectus abdominis and
the obliques. To do it right:
1. Lie
face up on the floor and extend the legs straight up with knees crossed. 2.
Contract the abs to lift the shoulder blades off the floor, as though reaching
your chest towards your feet. 3. Keep the legs in a fixed position and
imagine bringing your belly button towards your spine at the top of the
movement. 4. Lower and repeat for 12-16 reps
5. The Torso Track is a tough exercise because it can hurt your back
if you're not careful. To do it right:
1. Grip the handles of the Torso Track and pull the abs in without holding
your breath (as though bracing them). 2. Exhale and glide forward as far as
you comfortably can. If you collapse in the middle and feel it in your back,
you've gone too far. 3. Contract the abs to pull your body back. 4. Add
tension by using more tension chords.
6.The Long arm crunch is ranked 6th in the ACE study, emphasizes the
upper part of the abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands
clasped, keeping the arms next to the ears. 2. Contract the abs and lift the
shoulder blades off the floor. 3. Keep the arms straight and avoid straining
the neck. If you feel neck pain, take one hand behind the head while keeping the
other arm extended. 4. Lower and repeat for 12-16 reps.
7. It may seem like the Reverse crunch is for the lower abs but,
remember, the rectus abdominis is one long muscle, so you can't separate upper
from lower. To do this right:
1. Lie on the floor and place hands on the floor or behind the head. 2.
Bring the knees in towards the chest until they're bent to 90 degrees, with feet
together or crossed. 3. Contract the abs to curl the hips off the floor,
reaching the legs up towards the ceiling. 4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips
rather than swinging your legs and creating momentum.
8. In a Full
verticul crunch, you really work the abs by involving both the upper and
lower body. To do it right:
1. Lie on your
back and extend the legs up towards the ceiling. 2. Place hands behind your
head (lightly cupping it) and contract the abs to lift the shoulder blades off
the floor. 3. At the same time, press the heels towards the ceiling, creating
a 'u' shape with the torso. 4. Lower down and repeat for 12-16
reps.
9. The Ab
Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:
1. Sit on the Ab
Rocker and grab the bars in each hand. 2. Contract the abs and rock forward,
originating the movement from the abs rather than using momentum. 3. Release
and repeat for 1-3 sets of 12-16 reps. 4. Go slowly to reduce momentum. Try
to focus on the abs rather than pushing with the arms.
10. The Plank
exercise ranked number 10 in the ACE study and is a great way to build
endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down
on mat resting on the forearms, palms flat on the floor. 2. Push off the
floor, raising up onto toes and resting on the elbows. 3. Keep your back
flat, in a straight line from head to heels. 4. Tilt your pelvis and contract
your abdominals to prevent your rear end from sticking up in the air. 5.
Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
