"Essentials of Anatomy and Physiology," says the muscles of the belly include the transverse abdominis, rectus abdominis and the obliques. The obliques are located along either side of the torso, the rectus abdominis runs from the sternum to pubic bone and the transverse abdominis circles the waistline. The best belly fat exercises and dances are those that work all three muscles together and combine strength training with cardiovascular work.
Belly Dancing
Belly dancing is a Middle Eastern type of dance that is focused on controlled movements of the abdominals and hips. Belly dancing is effective for toning the belly and burning fat while making your abdominals more flexible and strong. Most belly dancing movements are designed to originate from the abdomen and the focus of each move is on the belly. Belly dancing also exercises your entire abdomen at once and keeps the muscles working continuously through a series of changing moves. According to "Exercise Physiology: Energy, Nutrition and Human Performance," exercises that vary and keep the muscles confused during a workout are more beneficial than a workout in which the muscles repeatedly make the same movement for a set period of time.
Bicycle Crunch
Like belly dancing, the bicycle crunch is an exercise designed to isolate all three abdominal muscles and provide you with a strength-training workout and a cardiovascular challenge. Begin lying on your back with your knees bent in the air and shins parallel to the ground. With your hands behind your head, keep your elbows wide and open.
Extend your left leg long, keeping it in the air, and bring your left elbow to meet your right knee, lifting your shoulders off the ground. Return your left leg to the bent position, extend your right leg and bring your right elbow to your left knee as you lift and twist your shoulders and chest off the ground. Bicycle crunches work the entire abdomen, strengthening the muscles simultaneously while burning excess belly fat.
Hip-hop Dancing
Hip-hop dancing is a style of dance that is done to hip-hop music and focuses on quick, explosive moves. Hip-hop dancing, which involves movements such as breaking, popping and locking, is very effective for losing belly fat and building a more toned, defined abdomen. Some hop-hop dances are freestyle but they still employ a large number of movements that target the belly.
Most fitness centers offer hip-hop as a group fitness class, as it is a cardiovascular workout as well as a belly-flattening exercise. There are also videos on the market that feature hip-hop dancing as a way to lose belly fat.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- "Essentials of Anatomy and Physiology, Fifth Edition"; Tina Sanders, Valerie Scanlon; 2000
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