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Exercises that will help a person lose belly fat

by — Last updated: 2017-10-30 in Healthy Living

Table of Contents

There is no “magic bullet” to help a person get rid of unsightly, unflattering belly fat. The only way to effectively improve the overall appearance of your abdominal region is through diet and exercise.

The bicycle exercise:  the best way to target the rectus abdominus (six-pack) and the waist.  Lying flat on the floor, lace fingers behind the head and bring the knees into the chest, lifting the shoulder blades off the group without straining the neck.    Straighten out the left leg while turning the upper body to the right side, bringing the left elbow in to the knee.  Switch sides and bring the right elbow to the left knee.  Continue peddling and do 12-18 repetitions for best results.

Exercise ball crunches:  an excellent way to strengthen the abdominals.  Laying face up with the exercise ball resting under the mid-back, cross arms over the chest and put them behind the head.  Contract the ab muscles and left torso off the ball, pulling the bottom of the ribcage down towards the hips.  As curling back up, keep the ball straight and do not roll.  Lower back down and stretch the abs, repeat 12-18 times for best results.

Vertical leg crunches: lay face up on a flat surface and extend legs straight up with the knees crossed over each other.  Contract the abs and lift shoulder blades off floor, keep the legs in a fixed position and bring the belly button towards the spine.  Lower and repeat 12-18 times.
 
Long arm crunches: emphasizes and works the lower part of the abs.  Lay face up on an exercise mat, placing arms straight out behind the head while clasping hands, keep arms next to the ears or keep your arms above the area of your stomach like the model on the video.  Contract ab muscles and lift shoulder blades off the floor, keep arms straight and do not strain the neck.  Lower and repeat exercise 12-18 times for best results.
 
Reverse crunches:  this exercise helps with the lower rectus abdominus.  Lay on the floor and place hands behind the head, bring the knees in toward the chest to a 90-degree angle, with feet together or crossed.  Contract the ab muscles and curl hips up off the floor, reach the legs to the ceiling.  Lower and repeat exercise 12-18 times for best results.
 
Full vertical crunches: works the lower and upper abdominal muscles.  Lie on your back and extend legs to the ceiling while placing hands behind the head.  Contract the ab muscles and lift shoulder blades off the floor, while simultaneously pressing the heels to the ceiling and creating a “u” shape with the torso.  Lower and repeat the exercise 12-18 times for best results.

Overview

With all the research available that points to a direct link between diet, exercise and body fat, it is hard to deny how dangerous the condition can be.  By making the necessary lifestyle changes, watching what you eat, exercising regularly and getting enough rest, a person can reduce stubborn, ugly belly fat and improve overall health and quality of life.

  • www.steadyhealth.com/videos/
  • www.webmd.com/diet/features/the-truth-about-belly-fat
  • www.mayoclinic.com/health/belly-fat/wo00128
  • www.fatfreekitchen.com/weightloss/abdominalfat.html