Are you fretting over your pot belly or the increasing bulge at your abdomen? You might be on a diet in an effort to lose the belly fat but exercise is the most effective and fastest way to derive a well toned abdomen. A well toned abdomen not only looks good aesthetics wise, it also offers a better protection to organs such as your heart and lungs. Furthermore, it helps you to maintain a good posture and balance of your body’s coordination.
Before you start to look into the types of exercises that helps you get rid of stomach fat, you need to know how exercise can help you burn fats. When you engage in exercise, the metabolism rate of your body speeds up to provide more energy. The body requires more oxygen and calories for metabolism. However, the burning of fat does not commence immediately as available calories will be used up first. For an exercise to be ideal for burning belly fats, it must not only burn an available calories in the body but also target the fats in the stomach.
In order for the exercise to produce visible results, you would need to repeat 8 – 12 times per set at a frequency of 2 to 3 times a week. As you get accustomed to the exercises, you can increase the repetitions. Below are some exercises that are effective for burning belly fat:
1. Bicycle Crunch
The bicycle crunch is one of the most popular exercises for burning stomach fat. If you are diligent in doing the exercise, visible results can be seen in matter of weeks. To carry out the exercise, lie on a mat and raise your upper body with both hands behind your head (just like when you are doing sit-ups). Bend your knees at a 45 degree angle. Start by bringing in your right knee towards your chest while pushing out your left leg. Swerve your torso simultaneously so that your left elbow touches your right knee (when it is brought in towards the chest) and the switch such that your right elbow will meet your left knee when it is brought in.
2. Reverse Crunch
For reverse crunch, lie flat on a bench and raise your legs. Bend your knees to form a right angle and maintain the position. Then put your hands behind your head and lift up your torso and try to touch your knees. Go back to the original position and repeat.
3. Captain’s Chair
You will probably have to visit a gym to do this exercise as you will require a raised chair without a seat. You will rest your arms on the armrests and hold on to the handles. You will then raise your legs up in the air and pull them in towards the chair. Afterwards, extend your legs to the original position before repeating the set.
It is always advisable to seek consultation from your doctor before commencing any exercises. Undergo physical check-ups for conditions such as high blood pressure or diabetes. If you are inflicted with these conditions, you will need to avoid high-intensity exercises and inform your physical trainer so he can recommend suitable workouts for you.