Archives for October 2017

Belly fat refers to the fat gathered around the stomach area. It is commonly also known as the stubborn fat, as it is very hard to get rid of. Fortunately, there are many exercises for making your belly flat at home.

Keep in mind that exercising won’t only help you get rid of stubborn fat. It will also provide you with numerous health benefits. Regular physical activity has been proven extremely beneficial for both the body and the mind. Exercising is also capable of boosting our cognitive abilities and increasing our happiness.

Creating a Workout Plan

Create a workout plan based on your preferences. In this article, you will be introduced some of the most effective exercises for eliminating belly fat.

• Include a wide variety of exercises in your plan.
• Switch the exercises and their order on a regular basis. The muscles get used to exercises that they regularly encounter. By pre-planning your training, you can, therefore, increase the efficiency of the workouts.
• Make sure to exercise at least 5 times per week. Short and intensive training can help you deal with the lack of time.
• For additional motivation, try exercising together with your partner or a friend.

• 

• 1. Mountain Climbing

Mountain climbing is one of the toughest belly fat burners. Rewardingly, it is also extremely beneficial, not only for your belly but for the whole torso.

1. Start with the pushup position. You can do so by placing your palms on the floor.
2. Extending your legs to form a plank.
3. To begin with, this exercise, raise your right foot and move the knee up to your chest.
4. Continue by alternating the legs – as the right one goes back down, the left one moves up.

Tip: Forgetting the most out of this exercise, follow these simple instructions. Perform the mountain climbing for 20 seconds without stopping. Take a rest for 10 seconds in a pushup position. Repeat the process for 4 minutes or until you can’t take it anymore. Make sure to avoid any additional breaks besides the 10-second intervals.

         2. Plank

This exercise seems quite easy, at least until you try it out yourself. To perform a plank, get yourself into the pushup position.

1. Place your hands directly below your shoulders on the floor.
2. Extend your legs and allow your toes to hold you off the floor.
3. Make sure that your body is straight then focused on your abs.
4. Hold this position for 2 minutes or as long as you can.
5. Repeat 3 times in a row, allowing a short break between each repetition.

Alternatively, you can also lean on your forearms instead of your palms.

3. Crunches

Crunches are one of the best ways to get rid of belly fat fast. They come in many variations so you will never get bored with this exercise.

1. Lie down with your back facing the exercising mat on your floor.
2. Bend your knees and position your feet on the mat. Alternatively, you can also lift your feet and form a 90-degree angle between your torso and thighs, and between thighs and feet.
3. Place your palms on the back of your head. You can also cross them over your chest.
4. Inhale deeply while lying down. Proceed to lift your upper body, but only up to a 30- or 40-degree angle. Once you feel your abs burning, hold this position for a second or two and exhale. Don’t enter the full sit-up form.
5. Inhale deeply again as you go back down.
6. Repeat this process for at least 10 times.

Repeat 3 to 4 sets of10 or more repetitions in each set.

4. Ball Slam

Are you ready to bring back some memories from high school? You’re going to need a medicine ball for this wonderful exercise that will help you build up your torso. Push the exercise hard enough and you’ll be losing tons of fats!

1. Stand straight and hold the ball in your hands extending above your head.
2. Spread your feet apart to match the position of your shoulders.
3. Use all of your force to slam the ball on the floor.
4. Catch the ball and repeat the process around 10 times before taking a 1-minute break.
5. Perform 3 – 5 repetitions.

5. Kettlebell Swing

The explosiveness of this exercise assures the maximum calories burn in a short period of time. It will make your heart rate jump immediately and proceed to focus on hammering your core.

1. Bend at the hips to reach a half-sitting position.
2. Get a good grip of the kettlebell. Hold it down and in front of you at the length of your arms.
3. Swing the kettlebell backward between your legs.
4. Thrust your hips forward and swing the kettlebell at the height of your shoulders.
5. Proceed to the starting position and repeat up to 20 times per set.

6. Pike and Extend

Here is an easy-to-do exercise effective at burning fats right from your home. Simply lie down on your back and extend the legs straight up over your hips. Keep your arms extended behind your head. Crunch up and reach out towards your feet with extended arms. Keep your legs straight at all times. Bring arms back down and repeat around 20 times per set.

Alternatively, you can follow the same procedure but raise only one leg at a time. Start by lifting right leg first, then left, then repeating the process until reaching 20 repetitions.

7. Bicycling Exercise

This is another intensive calorie-burning exercise great at making your belly flat. Luckily, you don’t even need a bike for it.

1. Lie down on a mat and keep your hands behind your head.
2. Lift both of your legs and bend them around the knee area.
3. Bring the knees near your chest while keeping your right leg away and extended.
4. Take the left leg away and bring the right leg near your chest.
5. Repeat the process as if you are cycling.

Final Word

Getting rid of belly fat and obtaining a flat stomach is almost everyone’s desire. It is certainly not an easy job, but if you are determined to succeed, the exercises presented in this article will help you out greatly.

Get the most out of your free time and exercise right in the comfort of your home. Do some mountain climbing, bicycling, crunching, or ball slamming to get rid of some fats immediately. For additional effects, create a workout plan that will include various exercises, including pike & extend plank, and kettlebell swing. Start working on your flat belly today!