Exercise to Lose Belly Fat
Is losing belly fat an impossible task? NO! You just got to know what to do and how to do it...
Whether you succeed or not depends on two major factors: Diet and Exercise.
Let us right now discuss the latter part.
The approach is very simple and it all boils down to one basic concept: Productivity.
In other words, we choose productive exercises and use them to design a productive workout.
Productive Exercises + Productive Workout = Reduced Belly Fat To begin with, I'm going to show you some very effective movements before I teach you how to use them to design a productive workout that burns belly fat.
Let's get it going! With the variety of movements designed to hit the belly area, few stand as true and efficient muscle stimulators.
That is to say, there are only a handful of exercises that can give you the desired results.
Now to lose belly fat successfully, we have to choose from two categories of exercises: - Ones that hit the bulk of the ab muscles; Those would form the Core of our workout, - And others that would be used between our major sets in what is called an "Active Rest Period" and which would keep the muscle stimulated while at the same time keeping our heart rate elevated.
Don't worry if some of these concepts seem confusing, as they will get more obvious to you as you read on.
So first of all, we'll list and describe the exercises to be performed: 1- Hanging Leg Raises: - This is by far one of the (if not THE) most valuable exercises for complete abs development.
NEVER neglect or discard this exercise from your routine! Here's how it should be done: - Grab a chinning bar firmly (or use hanging straps) - Keeping your feet together, raise your legs as high as possible (try touching the bar with your feet), then slowly lower your legs back.
- Repeat the movement.
An Extremely Important part of this movement is actually CURLING your lower body rather than raising it in a strict up and down motion; just picture a worm that is curling; you should do the same.
Now if you're just starting out and find the curling action, or the whole movement, too hard for you, do NOT skip the exercise; try instead the following variations that will put you on track until you can master the exercise: - Bend your knees instead of extending your legs; the bent knees make the exercise much easier.
That way, you will be curling your lower body and trying to touch your chest with your knees.
- Try taking some momentum by swinging yourself a little bit (although this is considered cheating, it can be helpful when you're starting out).
You should gradually stop swinging as you gain control over your abs.
- Do NOT worry if you complete no more than a few successful reps.
Just focus on doing as much strict reps as you can, even if it were as little as two or three.
Note: When you reach the point where you can easily squeeze out 12 reps of leg raises, you should start including some weighted sets; therefore, add weight to some of your sets (especially at the beginning of your workout) by holding a dumbbell between your feet (You might then want to switch to the bent-knees version).
Add as much weight as it takes to challenge you to complete 6 repetitions.
Keep adding weight as you progress.
2- Twisting Leg Raises: - These are the same as the previous exercise, but instead of going straight, you should raise your legs in a Diagonal, alternating way: once to the left and once to the right.
You can also start with the bent-knees version and progressively aim higher as you gain more control over your abs.
Go for 6 reps on Each side.
3- Side Bends: - Stand upright and start bending right and left while keeping your torso facing forward.
Go at a moderate pace and keep repping out for about 2-3 minutes.
4- Stomach Vacuums: - Quite an uncommon exercise that will SURPRISE you if done regularly.
It takes some time to master but will greatly reward you.
Do NOT underestimate this exercise.
- Stand upright against a wall touching it with your head, shoulder blades buttocks, and heels.
- While exhaling, stretch you body up and suck your belly in as much as possible as if you were trying to touch the wall with it.
Make it last for about 10 seconds.
- Inhale slowly and repeat the procedure 3-4 times - Now that we've outlined the movements to perform, on to the workout.
The first two exercises constitute the core of the workout.
The last two form the "active rest period".
The workout is basically all about performing one set of hanging leg raises immediately followed by a set of twisting leg raises and repeating the whole process 2-3 times.
So a basic workout might go like this: [(Hanging leg raises x 7 reps) immediately followed by (Twisting leg raises x 6 reps)] repeated twice Do note that the number of reps mentioned above is merely an example.
Now the "active rest period" simply means that instead of totally resting after completing the two core movements and Before hitting another set, you perform the Side Bends and the Stomach Vacuums.
So the whole sequence would go like this: Hanging leg raises followed by Twisting leg raises followed by Side Bends followed by Stomach Vacuums.
And this sequence is to be repeated 3-4 times.
Perform this routine diligently 3 times a week, and within a month you'd be knocking several inches off your belly...
Whether you succeed or not depends on two major factors: Diet and Exercise.
Let us right now discuss the latter part.
The approach is very simple and it all boils down to one basic concept: Productivity.
In other words, we choose productive exercises and use them to design a productive workout.
Productive Exercises + Productive Workout = Reduced Belly Fat To begin with, I'm going to show you some very effective movements before I teach you how to use them to design a productive workout that burns belly fat.
Let's get it going! With the variety of movements designed to hit the belly area, few stand as true and efficient muscle stimulators.
That is to say, there are only a handful of exercises that can give you the desired results.
Now to lose belly fat successfully, we have to choose from two categories of exercises: - Ones that hit the bulk of the ab muscles; Those would form the Core of our workout, - And others that would be used between our major sets in what is called an "Active Rest Period" and which would keep the muscle stimulated while at the same time keeping our heart rate elevated.
Don't worry if some of these concepts seem confusing, as they will get more obvious to you as you read on.
So first of all, we'll list and describe the exercises to be performed: 1- Hanging Leg Raises: - This is by far one of the (if not THE) most valuable exercises for complete abs development.
NEVER neglect or discard this exercise from your routine! Here's how it should be done: - Grab a chinning bar firmly (or use hanging straps) - Keeping your feet together, raise your legs as high as possible (try touching the bar with your feet), then slowly lower your legs back.
- Repeat the movement.
An Extremely Important part of this movement is actually CURLING your lower body rather than raising it in a strict up and down motion; just picture a worm that is curling; you should do the same.
Now if you're just starting out and find the curling action, or the whole movement, too hard for you, do NOT skip the exercise; try instead the following variations that will put you on track until you can master the exercise: - Bend your knees instead of extending your legs; the bent knees make the exercise much easier.
That way, you will be curling your lower body and trying to touch your chest with your knees.
- Try taking some momentum by swinging yourself a little bit (although this is considered cheating, it can be helpful when you're starting out).
You should gradually stop swinging as you gain control over your abs.
- Do NOT worry if you complete no more than a few successful reps.
Just focus on doing as much strict reps as you can, even if it were as little as two or three.
Note: When you reach the point where you can easily squeeze out 12 reps of leg raises, you should start including some weighted sets; therefore, add weight to some of your sets (especially at the beginning of your workout) by holding a dumbbell between your feet (You might then want to switch to the bent-knees version).
Add as much weight as it takes to challenge you to complete 6 repetitions.
Keep adding weight as you progress.
2- Twisting Leg Raises: - These are the same as the previous exercise, but instead of going straight, you should raise your legs in a Diagonal, alternating way: once to the left and once to the right.
You can also start with the bent-knees version and progressively aim higher as you gain more control over your abs.
Go for 6 reps on Each side.
3- Side Bends: - Stand upright and start bending right and left while keeping your torso facing forward.
Go at a moderate pace and keep repping out for about 2-3 minutes.
4- Stomach Vacuums: - Quite an uncommon exercise that will SURPRISE you if done regularly.
It takes some time to master but will greatly reward you.
Do NOT underestimate this exercise.
- Stand upright against a wall touching it with your head, shoulder blades buttocks, and heels.
- While exhaling, stretch you body up and suck your belly in as much as possible as if you were trying to touch the wall with it.
Make it last for about 10 seconds.
- Inhale slowly and repeat the procedure 3-4 times - Now that we've outlined the movements to perform, on to the workout.
The first two exercises constitute the core of the workout.
The last two form the "active rest period".
The workout is basically all about performing one set of hanging leg raises immediately followed by a set of twisting leg raises and repeating the whole process 2-3 times.
So a basic workout might go like this: [(Hanging leg raises x 7 reps) immediately followed by (Twisting leg raises x 6 reps)] repeated twice Do note that the number of reps mentioned above is merely an example.
Now the "active rest period" simply means that instead of totally resting after completing the two core movements and Before hitting another set, you perform the Side Bends and the Stomach Vacuums.
So the whole sequence would go like this: Hanging leg raises followed by Twisting leg raises followed by Side Bends followed by Stomach Vacuums.
And this sequence is to be repeated 3-4 times.
Perform this routine diligently 3 times a week, and within a month you'd be knocking several inches off your belly...
