Best Exercises For Belly Fat Loss

Best Exercises For Belly Fat Loss

Best Exercises For Belly Fat Loss

Seven effective exercises that'll carve your abs in 30 days one of the best ways to reduce your risk of getting cancer diabetes and heart disease is to focus on your waistline yep you've heard right folks other than ensuring that your beach body turns heads keeping your midsection trimmed actually protect your health according to a recent study published in the scientific journal Circulation and conducted by dr. Benjamin Levine director of the Institute for exercise and environmental medicine.

• So here are the top seven gut blasting exercises that you can do from the comfort of your own home all you'll need is just ten spare minutes a day to perform this work out you'll see visible results within a week and you'll be mind blown by the positive changes in your body especially your waistline in just under a month so get into your workout gear and let's do this training the rectus abdominis we're gonna start off by talking about the rectus abdominis.

• But while I tell you what it is I want you to warm up for today's exercises you can stretch your limbs jog in place do jumping jacks or turn on your favorite song and bust a move whatever it is just get your body moving all right go on now so when people generally think of a six-pack this is the muscle that they're talking about the rectus abdominis is positioned between the ribs and the pubic bone at the front of the pelvis this muscle can be trained in two ways by bringing the chest towards the pelvis by bringing the pelvis towards the chest today's workout will include both types if you're all warmed up then let's start.

Number one: crunches crunches are a classic core exercise for carving out the apps unlike popular belief they don't actually get rid of belly fat but what they can do is tone the rectus abdominus and obliques to do them lie on your back on the floor or on a comfortable mat bend your knees and put your hands behind your head lift your shoulders towards the ceiling using only your ab muscles don't bring your chest all the way to your knees these are crunches not situps hold your position when your shoulders are about six inches off the floor then lower yourself back down let's do 15 reps on my count 15 14 13 12 11 10 nine eight seven six five four three two one  if you're having trouble at first just keep your mind focused on the results your core muscles will tighten over time giving you the six-pack you've always wanted.

Number two: v ups the ups are awesome at training both the upper and lower abdominals so if you have that annoying little belly pouch well you won't much longer to do them lie on your back with your legs straight together and your arms extend it above your head use your abdominal muscles to simultaneously lift your legs and upper body off the ground try to touch your toes at the peak if you can't it's okay just go up as far as you can slowly bring your limbs back down to the floor while keeping them straight don't rush these it's too easy to hurt your back while doing the ups so take it slow and don't raise your lower back off the mat as you bring your legs back down don't forget to breathe either your muscles need oxygen alright enough talking do ten on my count ten nine eight seven six five four three two one and done great job 

Number three: plank with knee twist planking is basically a full-body workout in and of itself abso Bleek's arms legs glutes you name it but it's especially good for the midsection to do it get into a straight arm plank make sure that your hands are right below your shoulders your body makes a straight line and your stomach doesn't sag towards the floor bring your right knee up towards your waist then rotate it out to the side hold it for a few seconds and then bring it back in place if it helps imagine you're drawing an invisible circle with your knee let's do 15 reps with your right knee 15  fourteen thirteen twelve eleven ten nine eight seven six five four three two one whoo halfway there now 15 more with your left knee 15 14 13  twelve eleven ten nine eight seven six five four three to one awesome we're almost halfway through today's workout let's take another short break go grab a drink of water you deserve it feel better good let's keep going.

Number four: roll ups roll ups strengthen the abdominals while increasing flexibility in the spine to do them lie on your back with your arms and legs stretched out lift your arms up and forward and use your abs to slowly bring yourself up to a seated position engage your abs again to slowly lower yourself back down to the starting position ready set go ten nine eight seven six five four three two one done great job was it hard if you really engage your abs your spine will also flex and it will be a lot easier if it's too difficult at first you can always put your hands on your thighs until you're ready to do extended arm roll-ups.

Number five: plank hip dips this exercise is ideal for beginners it's not too intense but it does still give the ABS a good workout to do them get into a forearm plank your elbow should be in line with your shoulders lift your butt towards the ceiling make sure you use your abs to do it squeezing them tightly to close the distance between your ribcage and hips lower your hips back down to the initial position I'm ready when you are so let's go 20 19 18 17 16 15 14 13 12 11 10 nine eight seven six five four three two one your six-pack is on its way I know it.

Number six: six boat pose aka navasana boat pose strengthens the ABS legs and lower back among other things to do it sit with your knees bent and feet flat on the floor lean back a little and lift your feet off the floor extend your arms straight out in front of you to the sides of your legs try to keep your knees as straight as you can with your body weight and balance relying solely on your abdominal muscles we'll do 30 seconds today but later on you should try to hold this pose for one minute straight let's go your time has started try to concentrate on what each part of your body is doing right now you are building strength in your muscles and improving your flexibility and balance this pose also relieves stress and improves organ function especially the stomach intestines kidneys and prostate for men it's said to stimulate the thyroid to time's up let's take a breather for a few seconds just two more exercises left as that second wind kicked in yet I hope so because we're moving right along.

Number seven: windshield wipers this exercise is ideal for strengthening your entire body including you guessed it your abs more specifically your lower abs and obliques to do them lie on your back with your legs straight up in the air your hips should make a 90 degree angle strengthen your arms out to the sides engage lower abs to slowly bring your legs down to the left side raise them back up to the initial position do the same thing on the right side if everything is crystal clear then let's get a move on ten nine eight  seven-six five four three two one wow you make a really good windshield wiper.

Number eight: mountain climbers mountain climbers are an advanced high-intensity exercise that will get your heart rate up they're a great way to get some cardio in every day to do them get into a straight arm plank remember those hands should be directly below your shoulders now pull your right knee up towards your chest as far as you can switch and do the same thing with your left knee don't forget that your entire body should form a straight line.

• No hip tipping practice this movement a bit once you feel more comfortable with it try going a little faster you good alright try to keep it up as fast as you can for the next 15 seconds fifteen fourteen thirteen twelve eleven ten nine eight seven six five four three two one and you my friend are done for today of course this workout needs to become part of your daily routine if you want to rip taps at least start off with four exercises of your choice each one should be done for the amount of time stated with a ten-second break in between if it gets too easy with time add more exercises or two sets of each what's great about this workout is that you don't need to go anywhere to do it you don't need any special equipment and it's totally free all you need is your lovely self some motivation and self-discipline and this Article to guide you which exercise do you think is the most effective do you know any other ab sculpting workouts tell us in the comments below.