In an effort to obtain that picture perfect flat stomach you are craving, you may need to lose belly fat
and the best way to lose belly fat is to:
- Do the right kinds of exercises;
- Eat the right kinds of foods; and,
- Be consistent in your approach.
But, what are the best exercises to lose belly fat? Many are under the impression that spending copious amounts of time at the gym will do the trick but that is usually not the answer. In fact, when it comes to losing belly fat, research has shown that time spent isn’t nearly as important as ensuring you are doing the right kinds of exercises.
As it turns out, some of the most effective exercises to lose belly fat can be
done with nothing more than an exercise mat and a jump rope and an effective routine can be accomplished in as little as 10 minutes a day! However, if you really want to lose belly fat as fast as possible, you should incorporate some weight training also. Here are some of the best exercises you can do to lose belly fat.
Cardiovascular exercises – “Cardio” exercises (also called aerobic exercises) really help you lose fat because they increase your body’s metabolism and burn calories. These exercises include everything from jogging to swimming to jumping rope and many gyms have classes that are geared specifically towards doing this sort of exercise. Remember, in order to see those perfect abs, you need to lose the belly fat that is covering them and cardio exercises help you accomplish that.
Targeted exercises – These exercises are specific to the abdominal region and accomplish two things: They really help you lose belly fat and they strengthen the targeted muscles at the same time. Two of my favorites include air cycling and the traditional “ab crunch.” These exercises are effective at helping you lose belly fat because they make the muscles work – by tensioning the muscle. This strengthens the muscle at the same time giving you that double benefit.
Weight training – Using weights effectively in your effort to lose belly fat
is a good idea. The right kinds of weight exercises can really make a difference because, like targeted exercises, they pinpoint specific muscles. Three great starters are:
- Squats
- Dead lift
- Lunges
Incorporate these into your routine and you will really see the belly fat melt away.
Here’s a special tip that can really help you lose belly fat. Learn how to do the “stomach vacuum.” This exercise is so versatile – it can be done standing up, sitting down (Burn belly fat while waiting for the light to change!) or, lying down on a mat. No special equipment is necessary and results WILL reveal themselves. You can read more about the Stomach Vacume and how it helps you to lose belly fat at the end of this article. You just need to be consistent and you will notice less belly fat and better abdominal definition in a very short period of time.
Need a routine to help you lose belly fat right now? Here’s that 10 minute workout using nothing more than a jump rope and an exercise mat!
- 2 minutes – Jump rope.
- 2 minutes – Ab crunches.
- 2 minutes – Air cycling.
- 2 minutes – Stomach vacuum.
- 2 minutes – Jump rope.
If you can spare an additional 6 minutes and you have the weights, try this:
- 2 minutes – Jump rope.
- 2 minutes – Ab crunches.
- 2 minutes – Squats.
- 2 minutes – Air cycling.
- 2 minutes – Dead lifts.
- 2 minutes – Stomach vacuum.
- 2 minutes – Lunges.
- 2 minutes – Jump rope.
So, for less than 20 minutes a day (and if you are just getting started, try 4 times a week), you can be doing a great routine that will really help you lose belly fat.
For a program that really works and includes these and many more routines, check out Vince DelMonte Fitness.
Stomach vacuum helps lose belly fat. "This is movements we do every day in life, they are most of these movements are involuntary movements. Movements we do every day in life, we never think about it. This one we do when we're frustrated. I want you to exhale all of your air out of your lungs, SHU. Don't take any air in, but draw your stomach in. Then, exhale or inhale. So, we're going to exhale, suck in, and breathe. So, note this now, we're not breathing as we inhale. We're still holding our breath. We don't take our air in, but what we do is we bring the belly button toward the spine. We're going to exhale, suck in. Now, your vacuum should be so tight, you should see a nice outline of your ribcage. You should be able to pinch with your thumbs and your pointer finger right around your waist, right around the oblique muscles here and release. That's the vacuum" and it will help you lose belly fat!