In this post, we are going to discuss how to exercise and lose belly fat. You are not alone its millions of people in the same predicament. I use to be one of those millions. I’ll be pointing out a few belly targeted exercises to get you that tummy you desire.
One of the biggest problems people run into. When trying to lose belly fat is that they don’t target that specific area. For instance, say you are walking your dog.
But if you only have it to walk on its hind legs. Now, in reality, this would look very awkward and I wouldn’t advise you to do so. But I’m just using a humorous example here.
Ok, so you only walk the dog on its hind legs. You are only targeting the muscles in the hind legs. So when your dog runs its hind legs are going to be a lot stronger than its front ones. Resulting in a non-traditional dog run stride. Same with humans and your workout routine.
Ever heard that saying “He/She must have skipped leg day?” Meaning someone focused all of their work out time on building the upper body and didn’t even work on the lower body. Now they are shaped like an upside-down bowling pin. Moral of the story is if you don’t target your tummy when exercising you will not get the results you want. If that’s where you desire to lose weight.
How to exercise and lose belly fat
One extremely important thing to remember in order to successfully lose belly fat. You must burn calories. There are many ways you can do this such as doing simple things. You probably do most of these things in your everyday life already. But you can dance, bike ride, run, walk, swim, or play your favorite sport.
Yoga will get rid of belly fat
If you are into yoga you’re already on track to getting that dream belly. Here are some how to’s.
- Exhale deeply – This helps strengthen your midsection while at the same time protecting your back, Make sure you remember to exhale thoroughly each time you inhale.
- Move From Your Waist – Whenever you do a twist, make sure the movement happens from the bottom rib on up. You must keep your hips in order for this to work correctly.
- Tighten up – This is very important. When I say tighten up I don’t mean be stiff. I mean with each movement you should feel a constricting sensation, similar to the kind of feeling you get when zipping up a pair of tight jeans. From one hip bone to another.
Yoga is something I wasn’t into in the begging of my weight loss journey. But over time my wife convinced me to try it and it paid off in the end.
This is the yoga mat I used.
Not Your Traditional Crunch
This is not your traditional crunch. The traditional crunch is not for everybody. Speaking for those who just don’t like the traditional crunch and those who may have back issues. I was the second one.
So I started doing my crunches with a little spin on it. I got me a medicine ball. I then altered my position. I sat so that my thighs and upper torso form a V shape, with my lower legs crossed and lifted.
The medicine ball I used was 20 pounds. I’m a man though if you’re a female I would suggest getting a 5-10 pound ball. Unless you’re just flat-out strong go for the 10+.
So I had the 20-pound medicine ball. Held it between both hands and brought the ball across the body while maintaining the V shape. Do 3 to 5 sets of 10 or 15 reps. 3-5 times a week. If you don’t want to use a medicine ball you can use a dumbbell as an alternative. You can find a plethora of exercise equipment you can use at home in this post here.
Windshield Wiper – It Is Exactly What It Sounds Like
This exercise is very effective and targets your core like no other. With each thrust, you can feel your abs digging through that fat. Soon you will have them looking back at you in the mirror.
I will let you know that after a long day of doing these for the first time. The following day you will be extremely sore but it will get better over time. The more you do them the less sore you’ll be the following day and eventually, it won’t even phase you.
When I first started I could only do around 10 or 15. After those, I would be looking into the light feeling like I was going to elevate into the clouds. Now I can bust out 20 to 30 and get up like it’s nothing with no soreness the next day.
The way you do this exercise is by laying flat on your back press the back of your shoulders flat on the mat or floor whichever one you are using. Then put your hands flat down beside your being patted down by a cop on each side.
Now all you need to do is put your legs in the air at a 90-degree angle. Be sure to inhale slowly the move your knees from side to side. One side to the right one side to the left that’s considered one rep. It will be ideal to start off with small reps like 5-10 then as you get more comfortable with the exercise you can raise it as you please.
Just like how the guys in the image above are doing.
2 x 4 (Plank)
No, you do not need to go to lowes or home depot for this exercise. You do not need any wood what so ever. It gets its name from how your body looks when doing it. Which is like a plank of course.
You do this by getting down in a push-up position. You will instantly feel the exercise working on your midsection. Make sure that your body is completely straight just like a plank.
Do not let your hips sag and don’t lift your butt too high. Press your hands firmly into the ground or mat whatever you’re doing this on. Then press strongly back through your heels hold that position for 1-2 minutes or as long as you can.
After that drop back on all fours. Do 5 reps or more (Optional).
Human Twizzler – No Candy Involved
With this exercise. No, you put that bag of Twizzlers down right now. We will not be needing those. This work out much like the windshield will require you to lay flat on your back stretch your legs out straight.
Take a deep breath and bend your right or left knee. Bring it towards your chest. Hold it there tightly with your hands. Ok, that s the first part now exhale as your use your opposite hand of whichever leg your using. To press your knee allowing your torso to twist. Stretch your other arm out at shoulder height.
That sums it up. I’ve given you all I know to work for myself with how to exercise and lose belly fat targeted. You can use these exercises with or without a mat.
I wish you the best of luck with doing these exercises.
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