Losing belly fat can be frustrating and often slow-going. Many people want to know the easiest route to having a flat, firm belly. There are supposed quick fixes and myths like fasting, fad diets and over-the-top fitness equipment that promise the coveted six-pack. Losing belly fat and gaining sleek, toned abs takes simple steps such as eating right and exercising regularly. If you are good to your body, the results will be well worth the discipline.
Nutrition and Exercise
Healthy eating is equally important as exercising. There is a common misconception that training hard cancels out proper nutrition. The reverse is actually true -- eating poorly cancels out all the effort you put into your exercise routine. Eat smaller portions of meals more frequently throughout the day. Have heavier foods earlier in the day, as opposed to eating later at night when you are more sedentary. Plan your meals ahead of time to ensure that you purchase the proper groceries while shopping. Pack your food bag the night before with fruit and healthy beverages in addition to your lunch for the next day. This prepares you for sudden snack cravings in between meals. Total body exercise contributes to belly fat loss. Specific exercises that target the abdominal region should also be done to increase core strength.
Stability Ball Crunch
Lie on a stability ball while holding a medicine ball or light dumbbell above your head, keeping your arms close to your ears. Keep your feet firmly on the floor. With the medicine ball or weight overhead, lift your body into a sit-up position by contracting your abs and exhaling. Keep your head back and your chin up, hold for 10 seconds, inhale and return to the starting position. Repeat this movement with three sets of 25 repetitions.
Medicine Ball Tuck
Lie on your back with a medicine ball tucked under your knees. Place your hands on either side of your head with your finger tips resting near the ears, keeping your elbows extended away from your body. With your head back and chin up to the ceiling, exhale, squeeze your abdominal muscles and lift your legs to form a 90-degree angle. Simultaneously, lift your shoulders and tailbone off the floor as if trying to bring your knees to your nose. Hold for 10 seconds, and slowly lower your body back to starting position and inhale. Repeat three sets of 25 reps.
Reverse Crunch
Lie on your back with your legs extended in the air directly above your hips. Keep your hands under your hips if you need extra support. Keeping your abdominal muscles contracted, initiate the movement from your lower abs. Lift your hips up and off the floor, curling in slightly toward your head. Hold and exhale at the top of this movement for 10 seconds. Inhale and return to starting position; repeat with three sets of 25 repetitions.
Medicine Ball Twists
Sit with your legs bent in front of you and your heels touching the floor, holding a medicine ball in front of you. Squeeze your abdominal muscles and raise your bent legs, keeping your back straight and your chest up. Balance on your glutes and twist your upper body to the right then return to center. Repeat this movement on the left side. Complete this exercise with three sets of 25 repetitions.
References
- "Working Out, Workout Within"; Jerry Lynch; 1998
- "Making the Cut"; Jillian Michaels; 2007
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