Losing belly fat is a goal for many people, one that requires a combination of efforts to achieve. Lower your stress levels, eat a proper diet with fresh whole foods and get an adequate amount of exercise to move closer to that goal. At the same time, perform simple exercises to tone your stomach muscles and give you an attractive-looking abdomen.
Bicycle Crunch
Lie flat on your back on the floor with your lower back pressed into the floor. Place your hands on either side of your head and raise your legs to a 45-degree angle. Begin a bicycle motion with your legs and at the same time touch your right elbow to your left knee and then your left elbow to your right knee. Your upper back should stay off the floor during the entire motion. Repeat these motions back and forth and breathe evenly as you do it.
Captain's Chair
The captain's chair exercise requires a vertical knee raise machine. Suspend yourself from the machine, holding onto the grips as you do. Begin by letting your legs hang below your body. Slowly bring your knees up to your chest, then return your knees to the starting position. Each time you raise and lower your legs the movement should be controlled and slow. Breathe during the exercise.
Exercise Ball Crunch
Begin by sitting on the exercise ball and placing your feet flat on the floor. Allow the ball to roll back slowly until your back is on the ball and your thighs and torso are parallel with the floor. Tighten your abdominal muscles and raise your upper body to an angle of 45 degrees, then return to the parallel position. Breathe evenly during the exercise. The closer together you position your legs, the more this exercise will work your obliques.
Vertical Leg Crunch
Begin by lying on the floor with your legs extended upward and your knees slightly bent. Tighten your abdominal muscles and raise your shoulder blades off the floor. Lift your torso toward your knees. During the exercise, keep your legs stationary and your chin lifted so that you will not pull on your neck. Repeat for 12 to 16 reps.
References
- "ACE FitnessMatters"; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; May/June; 2001
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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