Among all the places where fat hangs, the belly is by far one of the most hated, if not THE most hated. Unfortunately, it is also the most stubborn fat deposit in the body. For many people, it is the final store of excess fat that needs to be worked off after all other fat has been lost. This is why many people think that the last few pounds are the hardest – it because they are. These last few pounds are the body’s last storage defenses against starvation – so you better believe that it will hang on to them as hard as possible.
Luckily, there are some activities you can do to help reduce the amount of belly fat you’re carrying. What are the best exercises to lose belly fat? This is a hard question to answer, for reasons that will be explained below. In short, you need to do a number of things in concert in order to lose belly fat most efficiently and effectively. Here are eleven ways to get abs. The more you follow, the better your results:
- If you come into this topic asking, “What is the best exercise to lose belly fat?”, you are starting off on the wrong foot. There is no one exercise that will magically melt the fat away – in other words, you can’t spot burn fat. You need to have a full body, comprehensive plan in place that will lower your overall weight and body fat percentage. Once your body fat percentage gets low enough, belly fat will begin to melt away and reveal the abs that you have underneath.
- We all have ab muscles – they are just covered by layers of fat. There are two general ways to reveal your abs – lose fat from the midsection and make your abs more developed – that is, make them larger and more toned. Combining these two methods will give you the best effect.
- First, a brief note about dieting and exercise. You’ll have to lose weight to get your abs to the point where they can begin to show. This site and other sites can give you plenty of advice about weight loss, so we won’t repeat the topic here. Just know that you need to lose overall poundage in order to get to the point you want. You can’t wear a belt, take a pill, or do the ‘best exercise to lose belly fat’ and hope that your gut will disappear. Instead, you need to take a full body approach. Lower your calorie intake and upgrade your calorie burning through exercise. Think long-term, and don’t give up.
- Now on to the best exercises to lose belly fat. First, you want cardio exercises that will maximize fat burn. These generally are the more intense exercises – the more intensely you work out, the more fat you’ll burn throughout your body (including the midsection). Thus, interval training, high-intensity interval training (HIIT), sprints, and intense sports games will help you with this. Long marathon sessions of low to moderate intensity cardio contribute, but they are not the most efficient for your time. Mix in both to get the best balance of fitness and fat burn.
- There are a lot of stomach exercises to lose belly fat. Perhaps the best one of the lot is the standard crunch. Lay down on the ground and bend your knees. Cross your hands in front of you or let your hands support your neck. Use your abs, core, and back to lift your upper torso off the ground. Do 3 sets of 8 to start out, and slowly increase the number of reps and sets as you go.
- You can also make this a resistance exercise by adding weight. There are machines in a gym that will let you do this, or you can simply carry a heavy weight as you do crunches. Only do this when you get used to normal bodyweight crunches, as this is advanced. In general, you’ll want to constantly upgrade the difficulty of the exercises you’re completing in order to keep your body changing and adapting.
- Crunches can be rough on your neck, so there are plenty of other exercises you can do that will help. In fact, be careful with any exercises done on the ground, as they may hurt your posture or your back if you do them too much or do them incorrectly.
- You can perform ‘twisting’ exercises as well to target your obliques – the muscles on the sides of your torso.
- One of the best things you can buy to help you lose stomach fat is a medicine ball. You can perform many of the same exercises on this ball as you would on the ground. It’s great because it can stress your muscles in different ways while giving your back and body the support it needs to properly perform the exercises.
- In general, the abs are muscles like any other. They need time to rest and recuperate and rebuild, just like if you were pumping iron with your arms, chest, back, legs, etc. Thus, don’t overwork them. Make sure you give your abs adequate rest – at least 1 to 2 days – in between workout days. Don’t do too many sets at first until you get stronger, and continually monitor what your body is telling you. If something doesn’t feel right, stop immediately! And always check with a doctor before starting any program.
- A final note: you don’t need any fancy equipment to do these exercises and get the abs you want. Those chairs and rockers are more a waste of money than anything else, and those silly belts you see on TV will do absolutely nothing for you.