Do your have a fat belly? Do you want to flatten your Ab? Know how to burn abdominal fat using abdominal exercises and workout given here to lose belly fat easily. This page will focus on abdominal exercises or abdominal workouts to flatten abs. Abdominal fat (the excess calories) is primarily stored on top of your abs muscle tissue as layers.
Causes of Fat Belly
You may get concentration of fat around your abs due to stress, food allergies, bacteria, bloating and inflammation. As we get older, a type of fat, visceral fat collects around our organs. This fat can cause high cholesterol and high blood pressure.
You cannot convert fat into muscle and muscle into fat. But, you can gain fat to make you fat! So to transform your stomach into a flat one or in ther words to lose belly fat, you need to eliminate the layers of fat that are on top of your abs.
Vegetarians and fish eaters have lowest fat deposits, whereas people who are meat eaters have an increase in body fat, especially in the belly. This may be due to the fact that high protein foods in meat-laden diets may alter the body chemistry such that it increases fat around the abdomen. Increase your intake of fiber-rich veggies, fruits and whole grains for a smaller waist.
How to Lose (Abdominal) Belly Fat?
How to Take Care of Your Fat Belly?
Do you want to burn belly fat and have a latter Tummy?
To burn abdominal fat or to burn belly fat, it is very important to remain active. You should aim to reduce fat from your body as a whole, not just from abdominal or "fat belly". Body fat is like one organ, that is throughout your body, and you can't take it off from just one spot, viz. belly.
Discard processed foods and desserts in your diet. Eat lots of fruits and vegetables, salads with olive oil dressing, beans and wholegrains to get dietary fibers. Eat less salty foods.
Eat a handfull of nuts and seeds daily. They contain good fats that fight the bad fat in your belly and keep your cholesterol under control.
Drink 8 glasses of water daily to avoid fluid retention.
Drink calcium rich milk.
According to the University of Tennessee researchers: Overweight people if consume 3 servings a day of calcium rich dairy products can lose more belly fat than those whose intake is less than 2 dairy servings. They also point out that the calcium supplements do not work as well as milk.
Remain physically active to burn calories. Different activities burn different number of calories. Choose an activity suitable for you.
Do cardiovascular exercise (aerobics exercise for at least twenty minutes, five times a week) like walking, jogging, swimming, bicycling, tennis, basketball, etc. You can also use a fitness ball. Remain in the target heart rate zone of the exercise intensity. Aerobic cardiovascular exercise gives whole body movement which is better for reducing belly fat.
Walking briskly for at least thirty minutes puts all of the abdominal muscles to work.
Add more mass to your muscles. Concentrate on all the muscle groups. Work down from the largest to the smallest muscles. Concentrate on these muscles in order: front and back of thighs, buttocks, back, chest, triceps, biceps, calves, hips, forearms and shoulders. Exercises with fitness ball can be used for all the muscle groups.
Several abdominal exercises may be considered. The sit-ups and abdominal work-outs can overall tone you up, these alone will not flatten you. You need the cardio exercise or aerobics exercise 3 tiems a week alongwith the following exercies to fight the jerlly belly stomach.
Do any of the following abdominal exercises for a few weeks and see results. If your abdominal does not flatten out by one exercise, try another one. Note that the abdominal workout should be worked at most 3 times per week.
Exercise 1: Lie on your back on a flat surface on a floor mat and move your legs as if you are cycling. This workout is very affective for reducing abdominal fat. Do 3 sets of 5 minutes.
Exercise 2: Lie on your back on a flat surface on a floor mat and raise your legs such that they are vertical with the floor. Lift your hips in the air slightly, hold for 5-10 seconds. Do 5 sets of 15 reps.
Exercise 3: Lie on your back on a carpeted floor with your hands behind your head. Raise your upper body towards your knees. Hold for 2 seconds, then return to the starting position. Do 5 sets of 15 reps.
Exercise 4: Lie on your back on a flat surface on a floor mat with your hands behind your head. Contract your abdominal part. Hold for 2 seconds, then return to the starting position. Do 5 sets of 15 reps.
Exercise 5: Lie on your back on a carpeted floor with your hands behind your head. Put your feet on a bench or chair such that upper legs make a 90 degree angle. Lift your upper back off of the ground and contract your abdominal part.
Exercise 6: Lie on your back with your knees bent and feet flat on the ground. Put your hands behind your head. Rise a few inches off the ground, hold for 3 seconds and then return to your starting position. Do three sets of 15.
Exercise 7: Lie on your back on a flat surface on a floor mat with your hands on sides of your back. Curl your head up. Don't use any pressure from your arms to lift yourself. After some practice, start placing your hands gently to the sides of your head, when doing each curl up.
Exercise 7: Post natal Exercise: If your abdominal growth is after your delivery, you should alternately contract and relax the abdominal, pelvic and perineal muscles to strengthen them. For this pull in the abdomen as hard as you can and keep it 10 seconds before relaxing. You can do this contracting and relaxing exercise while sitting, lying, or standing.
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