07 September 2012

How to Lose Belly Fat: 5 Exercises to Lose Belly Fat

When speaking about body conscious, my big fat belly is the part of my body that I am concern a lot. People always mistaken me as being pregnant. Though I know that they are never meant to be rude, to be question about when I will due when I am not pregnant is just an awkward situation. Crunches is often a recommended exercise to lose belly fat, but I hate doing them because it cause me to have neck and lower back pain.
source
I found out that Scissor Kick exercise is much flexible and fun in some way to lose belly fat. The exercise is much less strenuous. Now we can stop relying on crunches to lose belly fat as there is other ways to lose the belly fat you're carrying around. Try this 5 exercises to lose belly fat from Prevention.

What you need:
Open wall space (4 to 6 feet) and a mat. Resistance band is optional.

How to do it: 

  • Perform the routine barefoot 4 or 5 times a week. 
  • Do 10 slow, controlled reps of each move. If that's too difficult, do the Make it Easier variation. Not challenging enough? Try the Make it Harder version. 
  • For faster results: Do 2 sets of each exercise and add 30 minutes or more of cardio most days of the week. 


1. Wall Bridge
(tones back, butt)


  • Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. 
  • Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. 
  • Hold for a deep inhale, then exhale and slowly roll back down. 


MAKE IT HARDER

  • Cross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. 
  • Do the full number of reps, then switch feet. 




MAKE IT EASIER
Don't use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.


2. Windshield Wipers
(tones inner and outer thighs)

  • From Wall Bridge starting position, extend legs straight up against wall so body forms an L. 
  • Inhale and slowly lower left leg down wall like a clock arm toward 9 o'clock; exhale and return to start. 
  • Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all reps. 


MAKE IT HARDER

  • Wrap an exercise band around left foot and hold both ends beside opposite hip for added resistance as you sweep left foot down wall. 
  • Do all reps, then switch legs and repeat. 


MAKE IT EASIER
Move 3 to 6 inches away from wall so torso and legs form a wider angle.


3. Toe Reaches
(tones abs)

  • Return to Windshield Wipers starting position, hands on belly. 
  • Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. 
  • Lower and repeat reaching left hand to right foot. Continue to alternate until you've completed all reps. 


MAKE IT HARDER

  • Stack feet, left heel against right toes. 
  • Reach right hand to left side of feet, then left hand to right side. 
  • Do the full number of reps on each side. 


MAKE IT EASIER 
Lift only head and shoulders off floor as you reach toward knees.


4. Wall Scissor
(tones butt, backs of thighs)

  • From Toe Reaches start position, bend knees to plant feet on wall. 
  • Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. 
  • Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. 
  • Lower left leg toward head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. 
  • Continue to alternate until you've completed all reps. 




MAKE IT HARDER 

  • As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. 
  • Repeat with opposite leg. 


MAKE IT EASIER 
Scoot body 3 to 6 inches away from wall so wall supports more weight.


5. Knee Press
(tones butt, fronts and backs of thighs)

  • Lie on back, butt against wall, knees bent, and feet planted 3 to 4 feet up wall. 
  • Peel lower and mid back off floor and cross left ankle over right knee. 
  • Squeeze butt and front of thigh to press left knee toward wall. 
  • Do 20 pulses, then lower body and repeat on opposite side. 


MAKE IT HARDER 
As you press knee, engage abs to lift and lower hips a couple of inches with each rep.

MAKE IT EASIER
Do the move with feet and back on floor


Let's do this together and see if we can get some result after 2 weeks. Of course losing belly fat is best accomplished if we combine this exercise with cardio exercise, healthy diet and this 3 right mindset to lose belly fat

Who's in?

Source: Prevention








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1 comment:

  1. I think these exercises are best for everyone. They can burn their belly fat easily through this effective and simple workout. back pain and neck pain

    ReplyDelete

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