Your SlideShare is downloading. ×
Exercises to lose belly fat
Exercises to lose belly fat
Exercises to lose belly fat
Exercises to lose belly fat
Exercises to lose belly fat
Upcoming SlideShare
Loading in...5
×

Thanks for flagging this SlideShare!

Oops! An error has occurred.

×
Saving this for later? Get the SlideShare app to save on your phone or tablet. Read anywhere, anytime – even offline.
Text the download link to your phone
Standard text messaging rates apply

Exercises to lose belly fat

356

Published on

This exercises suit you, because it is easy and funny to do.

This exercises suit you, because it is easy and funny to do.

0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total Views
356
On Slideshare
0
From Embeds
0
Number of Embeds
1
Actions
Shares
0
Downloads
2
Comments
0
Likes
0
Embeds 0
No embeds

Report content
Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
No notes for slide

Transcript

  • 1. By www.how-to-diet.org Belly fat, have many health hazards. But don’t think it is another kind of fat. Reducing your whole body fat is necessary to reduce your tummy size. Don’t be anxious. The exercises to give a good shape of your abdomen are not too hard. There are two types of fat grossly in your abdomen. A. Fats in the superficial layer of your abdominal wall just under the skin. B. Fat inside the abdomen surrounding the abdominal visceras. You need to reduce both types of fat to reduce your belly size. Abdominal exercises which involve the abdominal wall muscles will reduce superficial fat and help to strengthening the muscles of your abdomen. But an exercise involving large group of muscles of your body will help you to reduce your total body fat as well as abdominal internal fats. They also help you to reduce abdominal wall fats by reducing total body fat. So, don’t depend upon only abdominal exercises. It is better to involve all groups of muscles of your body to give a shape of your tummy. Here are some easy exercises to reduce your abdominal fat. 1. Brisk walking and jogging: Don’t be surprised knowing that these light cardio exercises will help you to reduce your belly fat. You will get result within 2-3 weeks. Try to spend only 30 minutes for a brisk walking or jogging daily. It will burn your total body fat, remove unwanted lipids, prevents atherosclerosis and other diseases, like diabetes, high blood pressure, heart diseases etc. and will give your belly a proper shape. 2. Cycling and swimming: These are a very good cardio exercises which are responsible for activating large group of muscles and increase your heart rate and metabolism and burn your total body fat and abdominal fat around your stomach and other abdominal visceras.
  • 2. Other athletic activities, outdoor games, any kind of worm up are responsible for burn your belly fat. Daily 30 minutes of these activities will help you to reduce your tummy. 3. The bicycle exercise: It is a very good exercise if you target a six pack muscle including your oblique muscle. To do this exercise: a. Get into a supine position with hands at the back of your head. b. Bring knees to the chest while lifting shoulders off the floor. c. Slowly bring your right elbow towards your left knee as you straighten your right leg. Then switch sides and continue in a pedaling motion. Do three sets with 12 to 16 repetitions. 4. Side Plank: This exercise is tougher than a usual plank because you’re supporting your entire body weight on two points of contact. As a result, you must work harder to stay in proper position. To do this exercise: a. Lie on your left side with your elbow directly under your shoulder and your legs should be stacked. b. Place your right hand on your left shoulder or on your right hip. c. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. d. Hold for 30 to 45 seconds. Then switch sides and repeat the exercise for 10-12 cycles. 5. The captain’s chair leg raise : For this exercise you need a captain’s chair and a rack with padded arms which will allow your legs to hang free that is commonly found in gyms or health clubs. Watch here To do this exercise:
  • 3. a. Stand on the chair and grip hand holds. b. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do these sets with 10 to 12 repetitions. 6. Alligator Drag: This exercise uses your entire core to keep your body stabilized and burns additional calories and fat. It mixes cardio and strength training to get you quick results. To do this exercise: a. Find a stretch of space that will allow you to go forward 10 to 20 yards, and grab anything that will glide over the surface with negligible friction. Dinner plates or plastic bags will work on a carpeted floor, while towels will work on tile or wood. b. Start in push-up position with your feet and use a slides, towels, or plates to hold. c. Walk yourself forward with your hands to at least 10 yards. d. Take a rest for 60 seconds or if you need more take it. e. Repeat the walk back to where you started. That’s one set of this exercise. Repeat it one more time. 7. Exercise Ball Crunch : You need an exercise ball for this exercise. In this exercise, the abdomen does more exerting but will still require the whole body to stabilize it throughout the exercise. To do this exercise: a. Lie on the ball with your lower back fully supported. b. Place hands behind the head. c. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. d. Keep ball stable as you curl up, then lower back down to stretch the abs. Do these sets with 10 to 12 repetitions.
  • 4. 8. Vertical leg crunch : This exercise is alike to a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the exercise. Watch here To do this exercise: a. Lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. b. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do this exercise for 10 to 12 cycles. 9. Long Arm Crunch: This is a variant of the usual floor crunch. Watch here To do this exercise: a. Lie on the floor then extend your arms straight behind b. Keeping them clasped and next to your ears. c. Slowly contract your abs and lift shoulders off the floor carefully to keep the arms straight. Do these 3 sets with 12 to 16 repetitions. 10. Donkey kickbacks: A good exercise that will help to burn your calories as it works your core. Start with: a. Kneel on all fours and keeping your back neutral. b. Drawback your belly toward your spine by you contracting your abs and lift your both knees about 2 inches off the ground. c. Keep your abs engaged; try to bring right knee to your nose. d. Then again kick right leg straight out behind, squeeze your butt. e. Keep lower abs contracted and hips facing the ground to protect your back. Repeat this 8 times and then switch the leg and repeat again. But without a healthy diet plan all of these exercises may fail to reduce your belly fat. Exercise and diet both are equally responsible for a fit body.
  • 5. Cardio exercises are not less effective than abdominal exercises to reduce your belly fat. So, don’t think you need a coach to train you. Start from today; hope you will get results within few weeks.

×