Eliminate Belly Fat
Nobody wants to have belly fat. Belly fat is
hard to disguise and it can take some time to transforming your
"muffin top" into a "six pack." That said, here are a few
exercises that you can do to help eliminate belly fat and tone
your abdominal muscles:
1. The Bicycle Crunch
This exercise is considered one of the best exercises for
the "rectus abdominis" (the long and flat muscle that runs
vertically between the pelvic area and the fifth-seventh ribs).
Here is how to do the bicycle crunch:
Start out by lying down flat on your floor and pressing your
lower back all the way to your floorboards/carpet. Your hands
should be beside or behind your head and your thighs should
rest at a forty five degree angle to your pelvic area. Start
moving your legs as if you are pedaling a bicycle. As you are
"pedaling," touch your right elbow to your left knee and then
your left elbow to your right knee. Do this for a few minutes
and make sure to breathe evenly as you pedal.
2. Vertical Leg Crunch
The vertical crunch is another very effective exercise for
helping to eliminate belly fat. Not only does it work out the
"rectus abdominis" but it also affects the "external obliques"
(the muscles located on both sides of the rectus abdominis"
whose fibers run down from the ribs and in toward the pelvis)
and the "internal obliques" (the muscles under the oblique
muscles—they attach at the three lower ribs and to the lower
back). Here is how to do a vertical leg crunch:
Start out by lying on your back and stretching your legs
upward while bending your knees slightly. Contract your
abdominal muscles and raise yourself up until your shoulder
blades are no longer resting on the floor. Don't pull on your
neck and keep your chin pointed upward. Make sure that your
legs stay in a stationery position and raise your upper body in
the direction of your knees. Lower your upper body back to the
floor and into your starting position. Do this between twelve
and sixteen times.
3. The Plank Exercise
This exercise is often referred to as a "core strengthening
exercise" and will help other muscle groups as well as helping
you to eliminate belly fat. Here is how to do the plank
Your starting position should be the "plank" which is where
your body forms a straight line. Your toes should be touching
the floor (with the soles of your feet facing behind you) and
your forearms should be resting flat on the floor as well.
Make sure that your torso remains rigid and straight and
keep your body in as straight a line as possible. Don't let
your stomach sag or your knees bend. You should relax your head
and you should be staring at the floor below you. Hold this
position for ten seconds and over time try to work your way up
to sixty seconds.