Trying To Squeeze into Those Pants? Try These 5 Stomach Exercises Today!
Dr. Ramakrishna Pillai V
KIMSHEALTH Trivandrum
Cardiology,Cardiac Sciences
Trying To Squeeze into Those Pants? Try These 5 Stomach Exercises Today!
Many of us have our eyes on that beautiful pair of jeans or slacks that look absolutely fabulous but are not so fabulous when it comes to handling our waistline. Beyond these pairs of slacks, weight gain often fills one with worry about general health and of course, the dangling sword of cardiac illness. While there are literally hundreds, or even thousands of tips, diets, and remedies that promise to 'melt all the belly fat', the key to healthy weight loss is a balanced diet and regular exercise.
There are numerous diet plans available for you to choose from. The truth, though, is that unless you supplement them with exercise, they won't be effective. These diet plans will show initial success but the goal of maintaining an ideal weight loss regime is to ensure a healthy weight. A sedentary lifestyle cannot do this, and you probably will end up gaining weight again. So here are a few popular and credible exercises that focus on burning the belly fat.
- Running and Walking
Did you expect ab-focussed workouts? Research suggests that where the fat in your body goes is determined by genetics so there is no genie or magic trick that can laser point the areas of fat in your body and dissolve it. The best thing for you to do is to start moving and refuse to dump yourself on the couch. Weight loss results aren't immediate, and physical activities like walking and running might seem pretty pointless in the beginning. However, they are one of the best fat burning exercises that will lead to a decrease in the percentage of fat in your body. All you need is a good pair of shoes and you're great to go!
- Bicycling
Well, if age-old physical activity like running and walking make the cut to the top five exercises, it is no surprise that bicycling does too. Research suggests that depending on the speed of cycling, bicycling can help you burn 250- 500 calories in just 30 minutes. Bicycling is also a great alternative to using vehicles as it goes a long way in reducing your pollution footprint. A long bicycle ride along a country road or the beach can be the perfect workout for a summer evening.
- Crunches
Crunches are extremely efficient in strengthening your core. The exercise ball crunch engages a lot of muscles as it requires high stabilization. Similarly, the vertical leg crunch is also high on intensity and helps to burn all the extra fat. You can also reverse crunches and prepare a routine that reinforces each exercise.
- Aerobic Training
Regular exercise that aims at whole-body metabolism goes a long way in reducing belly fat. As aforementioned, fat loss cannot be directed at a particular part of the body and your best bet is to keep your entire body in check and burning the belly fat at the same time. Resistance training combined with aerobic training has shown more significant results in terms of weight loss. High-intensity intermittent exercise is a high rigor form of exercise. You could use the best of all training by doing a moderate workout three days a week and a high-intensity workout two days a week.
- Burpees
Burpees are probably the most inclusive and holistic of all exercises. Celebrity trainer Jillian Michaels explains that the exercise works on the core, as well as chest, shoulders, lats, triceps, and quads. Michael notes that since burpees involve explosive plyometric movement, they are effective in getting the heart pumping too. Here are the steps to executing a good burpee:
Stand with your feet shoulder-distance apart and lower your body towards the ground in a low squat. Your hip must be placed back. Placing your hands outward side of your feet, hop your feet back, and allow your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands.
Finally, jump into the air strongly with your arms overhead and all the weight on your heels.
These are just a few of the exercises available for weight loss. Yoga and meditation are other popular options that not only help to keep your body in check but also contribute to your holistic wellbeing as a whole. The main concern in this situation is actually not what to do, but whether it is being done. With a goal like weight loss which does take quite some time to reflect results, one must not give up after the initial days of trying. So put on some comfortable track pants, tie your shoes and take the first proactive step towards your better health.
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