Exercise to Target Belly Fat

Lifestyles : Healthy Choices

by S.H. 212 views

Exercise to Target Belly Fat

Whether you're just starting an exercise program or a pro who has your routine gym workout down, many have a desire to work on specific target areas of our bodies. Various exercises can help strengthen and build muscle targeting specific regions. This article will cover some abdominal exercises to add to your general workout routine and is certainly not all encompassing. It's always important to eat a healthy diet along with a regular cardio exercise to help improve heart strength and endurance and even lower blood pressure. Mixing up routines is also essential so not to overuse any specific areas that can result in injury. Also consult with your doctor or personal trainer to truly detail out a program that specifically suits your body type, age and overall health condition.

So many people imagine their overall weight loss outcome to include a perfectly toned belly. Losing belly fat is also a dependable way to improve your health. Research has linked larger waist size to heart disease, diabetes, and even some cancers.

Planks: Planks strengthen your core muscles including abdominal area. This exercise will help define the shape of your stomach muscles, making them long and lean. Hold a plank position for 30-60 seconds. You can start mixing up with your reps by doing various plank forms after starting with the basics.

High Plank

  1. Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the tips of your toes on the floor.
  2. Take a deep breath and press up into a pushup.
  3. Look at the floor to keep your head in neutral position and breathe normally.
  4. Hold for at least 10 seconds and lower yourself back to the floor.

Low Plank

  1. Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
  2. Lift up on your toes so that only your forearms and toes touch the floor keeping your body in a straight line.
  3. Look at the floor to keep your head in neutral position and breathe normally.
  4. Hold for at least 10 seconds before lowering yourself back to the floor.

Side Plank

  1. Assume the high plank position.
  2. Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right.
  3. Put your left hand on your hip or extend it toward the ceiling.
  4. Hold for at least 10 seconds, return to the full plank and lower yourself to the floor.
  5. Repeat the exercise on the other side.

Burpees: This full body exercise is an excellent way to work your core, strengthen, burn fat and increase metabolism. Not only are you working your arms, legs and chest but burpees also use core muscles which is a great way to help burn that belly fat. Research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.

Burpees

  1. Start in plank position
  2. Drop to a push-up, with chest touching the floor
  3. Push up to return to plank position
  4. Get into a squat position with your hands on the floor in front of you
  5. Jump into the air, reaching your arms straight overhead

Sit Ups/Crunches: By doing sit ups and crunches you will help build and shape your stomach muscles. These exercises strengthen and tone core muscles including your belly area but should also be paired with cardio exercise to help reduce all over body fat. Sit ups and crunches are similar with the difference being that you need to fully rise-up the torso of your body when doing a sit up.

Sit Ups

  1. Lie on your back, put your feet flat on the floor and bend your knees at 90 degrees.
  2. Cup your hands behind your ears.
  3. Tilt back to flatten your back against the floor.
  4. Lift your torso up as close to your thighs as possible keeping your feet flat on the floor.
  5. Lower your torso back to the floor.

Crunches

  1. Lie on your back, put your feet flat on the floor and bend your knees at 90 degrees.
  2. Loosely hold your hands behind your head.
  3. Tilt back to flatten your back against the floor.
  4. Slowly curl your shoulders up from the floor about 30 degrees, making sure you don't pull up on your neck.
  5. Hold for a second and then lower.

Along with a healthy diet, regular exercise and hard work, you can achieve those optimum abs. Always ensure you are conducting exercise form properly to avoid injury.