Healthy diet and regular exercising are the two crucial things if you want to burn your belly fat and flatten your stomach. We have written many times about what type of food can help you burn belly fat. Physical inactivity and too much junk food, full of calories, will only result in excess fat around your waist and stomach. If this happens, you need to combine the proper food with the right exercises in order to remove the belly fat. Running, walking or cycling are always a good and enjoyable option, but you also need to do some specific exercising which are targeting this part of your body. Here are 4 simple exercises which will help you burn stomach fat and strengthen your abs very fast, and the best thing is that you can do them at home.
Also called Seated twist. Its focus is on the obliques, but it also works the upper and lower abs.
Instructions: Swing the arms around, while your hips and head are stationary. Sit down on some flat surface, with the knees slightly bent, then lean back with the head and hips still. Breathe out, then reach across the body to your right, with the left hand swinging. Go as far as you can, then breathe out and return to initial position. Repeat on the other side.
Arm balancing pose which strengthens the abdominal muscles, hips, wrists and arms, but it also stimulates the digestive system. It is a part of Power Yoga and Vinyasa Yogaclasses.
Begin with the legs crosses, with the top of the feet resting on the opposite thigh. Put the hands on the floor besides the hips, breathe out and firmly press the palms onto the floor. Strengthen the abdominal muscles and raise the legs and buttocks off the floor. Hold this position for 5 breaths, then slowly lower them back on the floor.
Change the cross of the legs and repeat the same. Experienced practitioners can hold the pose for up to 100 breaths.
The best exercise as a counter stretch for many flexion exercises from Pilates. It is called swan dive because you open the front body as a swan, expand the chest and stretch the abs, hip flexors and quadriceps. It`s not only the abs that are engaged, the shoulders, back, inner thighs, pelvis, glutes and hamstrings are also working.
This is an average exercise when it comes to difficulty and it will take you 5 minutes.
Instructions: Lie on the floor with the face down. With the arms close to the body, bend the elbows to bring the hands under the shoulders, which are away from the ears. Your legs should be together, but it`s OK if they are shoulder-width apart, this is also acceptable.
Another yoga pose excellent for flattening the stomach and burning the excess fat.
Instructions: Sit down with the legs extended straight out in front of you. Grab each of the big toes, which will stabilize you and help you perform the exercise. Lean backwards while flexing the core muscles, until your body takes a “V” shape, then hold this position for 10-15 seconds. For a bit of a challenge, when in “V” pose, let go of the toes and hold the position using only the core muscles. This is not recommended for beginners.
Do 4 sets of abdominal twists, 5 reps for the first set, then 8-10 reps for the second and third set. Increase or decrease the second and third set, if you find it too easy or too difficult.
For the last set, go all the way and do as much reps as you can, with 30-45 seconds break between the sets.
Pick a workout time, it`s good to build a habit, and it`s also good for your performance. Working out at the same time every day will increase you oxygen consumption and lower perceived exhaustion. The routine will make the exercises easier after a while.