Exercises that Can Help You Lose Belly Fat
Exercising the muscles in your abdomen strengthens your core and reduces the fat around your belly as well as decreases the risk of developing fat in your abdomen in the future. Here are some of the exercises that can be completed to reduce belly fat and banish the bulge from your waistline:
Crunches are an exercise in which you have your back flat on the floor, face up with your knees bent and arms crossed around your chest. You will then curl your back off of the floor towards the ceiling and then lower yourself back down.
The reverse crunch begins with your back and feet on the floor, with your knees bent and hands behind your neck. During the exercise, you'll curl your feet toward your shoulders and then bring your feet back to the floor. Your knees should be kept a ninety degree angle the entire time.
The bicycle exercise is a great way to exercise your lower abdominal muscles. You are not only toning your lower abdominal muscles but you are able to shape the waist, making this the most popular abdominal exercise for women. To complete this exercise, lie flat on the floor with your hands behind your head, alternating bent knees with straight, bringing the leg that is bent towards your head. Alternating these legs in the form that is used similar to riding a bicycle is a great way to get a quick abdominal workout.
Usually between ten to twenty repetitions are done by beginners per set of abdominal exercises with two to three sets performed. As your abdominal muscles get stronger, you can increase the number of repetitions per set.
Tip: There are a few common mistakes that people make while creating a routine to lose belly fat. These mistakes include using inertia, rather than your abdominal muscles while completing crunches and other exercises. Small and controlled movements are going to be more effective in burning calories, creating muscle and getting rid of belly fat than other measures that include large movements through your pelvis that are not created using your abdominal muscles.
Cardio is an important in reducing the amount of fat within your body. Taking advantage of exercises that cause your heart rate to increase and fat to be burned is an effective way to reduce your fat cells through the entire body and this can reduce the amount of belly fat that can be seen through your waist line. One should strive to work out for a period of at least thirty minutes for three to four times per week.
It is also important to incorporate some form of weight training within your exercise program. Studies have shown that people that include weight training in combination with cardio exercises can see as much as double the effects of fat loss and the muscle that is built through the body that can help reduce belly fat.