How To Lose Belly Fat?
Of all the e-mails I get sent every day, by far the most common - from men and women alike - are questions about how to lose stubborn belly fat.
A pot belly... love handles... the spare tire... call it what you will. It seems to be the area of your body that you'd really like to do something about.
The biggest problem I face
when teaching core stability is that a participant in general have very poor
muscle awareness. To be able to identify & then contract transverse abdomens
is a learned process. You begin by contracting the navel towards the spin
and imagine that you are zipping up jeans that are two inches tight for you.
So you “think thin”. Lets view some exercises that work wonders on core
stabilization.
Plank- my all time favorite is holding a plank position for as long
as you can. Your face is down; you lift your body on your toes & feet. The
hands are directly under the shoulders, navel is tucked in, tailbone not
lifted up so that you do not end up being in inverted V. Hold this isometric
stretch for 1 minute to 3 minutes and see the result that you will achieve-
flat, firm, washboard abs in few months.
Bicycles- Lie down straight on your back (supine). Hold one leg 10
inch off from the floor and the other bent at 90 degree. Your hands are
behind the head. Now turn the opposite elbow towards the bent knee. Hold
this position, keeping the abdominals braced and then slowly change your arm
and leg position, mimicking the cycling movement. Complete 15-20 cycles with
each leg. Maintain neutral spine and do not arch your back at any point of
time.
Stability curl- Lie down supine over a stability ball so that your
mid spine is supported over the ball. Position your arms across your chest.
Keep feet flat on the floor, shoulder width apart. Lower yourself backward
on the ball so that the back curves and a slight stretch is felt in the
abdominals. Curl upwards and forwards, bringing the ribcage towards your
pelvis. Aim to achieve 10-15 cm range of movement from the torso. Hold
briefly at the top of the range before returning to starting position.
Repeat 10-15 times.
To increase the intensity of the curl: a. position hands across your chest,
b. position hands by your ears, c. cross arms behind your head, d. have your
arms outstretched in a V position, thumbs down. Bringing your feet close
together will increase stabilization control required.
Oblique curl- same position as above on the ball. Curl upwards and
rotate your torso to bring your right shoulder towards your left hip. Keep
the movement controlled throughout and avoid twisting across too far.
It won't surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.
Here, I have brought together abdominal exercises ideal for defining and strengthening this most important part of your body. All these exercises are back and joint friendly. You will be truly working on your abdominals, not your hip flexors. If you really follow my advice and exercise your abs daily, you will be able to measure your success in just few short weeks. The abdominal muscles tend to change structurally rather quickly. Even if you can’t see your progress, by holding your hand against your stomach as you exercise you’ll notice how hard they have become.
Written By: kiran sawhney
Personal Fitness Trainer Kiran Sawhney runs her own fitness studio in E-193,
Greater Kailash-II, New Delhi, India by the name of Fitnesolution.
She has various international certifications in the field of aerobics, step
aerobics, kickboxing, yoga, pilates, dancercise, ramping up, bosu, thera
band, body sculpting and aqua aerobics.
All these activities except aqua aerobics are held at fitnesolution. To know more about the services offered, class timings, fee structures and the profile of the trainer please see the web site www.fitnesolution.com E-mail :kiran@fitnesolution.com
Disclaimer: The views expressed in the article are strictly those of the writer and 123oye does not take any responsibility for them. Kindly consult a Doctor before following any advice.
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