5 Easy exercises to target the Tummy and Burn Belly Fat
The very first exercise to include is the plank. The plank should always be a standby in your abs workout because not only is it going to work your abs, but it will also work all the muscles lining along your back as well.
To perform it well, simply place the forearms on the floor underneath your body with the legs stretched out behind you while simultaneously balancing on your toes. When in this position keep your body as flat as possible so that you resemble the upper part of a table top.
Hold this for 30-60 seconds, or until you can no longer maintain proper form.
Crunches On An Exercise Ball
Next up on our list of abs workout routine to target your tummy are crunches on an exercise ball. These are fantastic for calling the muscle fibers deep within the core into play.
Due to the reduced base of support underneath you, you are going to have to work that much harder to maintain your balance.
Try and perform a set of 12 repetitions at a time before taking a rest and continuing on.
Lying Leg Raises
Thirdly is the leg raise which is the next exercise to include. These are fantastic for working the lower abdominal muscles, which tends to be problematic for most women.
To perform them, lie flat on the ground and then slowly lift the legs up off the floor and bring them to ninety degrees. Pause for a second and then lower so they are just about touching the floor again.
Do not let them come completely down because this will really reduce the tension on the abs and the goal is to keep them in a constantly contracted state.
The bicycle is another excellent abs exercise that will eliminate those love handles quickly. To perform this one, lift the legs slightly above the ground while you bring one knee into the chest. While doing so, simultaneously twist the body so the opposite side comes to meet that knee and then reverse directions for the next rep.
Perform ten reps for each side in a row and then relax again before doing a second set.
Finally, the last tummy toner to burn belly fat you should be doing is the accordion sit-up. These are very simple and straightforward. First, get into a flat lying position on the floor.
From there, bring the upper body up while you bring the knees up to meet it at the same time. In essence, it should look like you are an accordion in motion as you do this movement.
Pause at the top and then lower back down again.
So there you have the top abs workout that will quickly burn belly fat and firm up your stomach then furthermore help you see faster results.
1. survey the scene the first thing you should do is to go take a look at all of the foods at the buffet. think about what you want and what you don’t want BEFORE you load up your plate.
2. use your calories wisely only eat foods that are really worth the calories. fries? not worth it. you can eat them anywhere, anytime. only eat what you REALLY want!
3. use the salad plate using smaller plates can help you eat less. i mean first of all, you can’t load as much food as you would be able to on normal plates. and also, your plate looks fuller so you think you’re eating more food. win win!
4. eat with chopsticks apparently people who ate with chopsticks ate less than people who ate with forks. maybe because people can’t grab as much food at a time? maybe because people can’t use chopsticks as well? hmm
5. watch your drinks if you’re at a buffet, don’t waste your calories on drinks that aren’t worth it! you know, like soda?
A SUCCESSFUL EQUATION
To successfully reduce belly fat then you need to combine a cardio workout with some resistance training. That way, you’ll speed up your metabolism while focusing on your problem areas as well. These two types of exercise, working in concert, are helpful in burning fat and calories efficiently while toning certain areas to reduce fat. Therefore, if you want to know the best way to lose belly fat, combine cardio and resistance exercises in your routine and you’ll eventually be able to get rid of your belly fat.
GET YOUR HEART GOING
To get your heart going, it’s best to start out with an exercise that raises you metabolism and that’s old-fashioned “jumping jacks.” Therefore, start out standing with your arms at your sides. As you raise your arms, “jump” by moving your legs wider than the width of your shoulders. Bring your arms down and bring your feet together again. Start with 25 repetitions and work up to four sets of 25 repetitions each. As you bring your arms up don’t clap your hands. Just bring them up as far as is comfortable. Jumping jacks are good for stretching the muscles in your shoulders, back, thighs and calves. You might ask how they’re good for reducing belly fat then. It’s because you have to get your metabolism going to reduce fat, so this type of exercise essentially does just that. You’re primarily concentrating on your whole body in effect.
Next, you’ll want to practice crunches. To do so, lie on your back with your knees bent and hands at your sides. Raise your torso tensing the muscles in your stomach while keeping your head in alignment with your spine. Gradually return to the starting point. Do not release the tension in your stomach. Repeat this exercise as many times as you’re able up to 20 times.
You can do a variation of the above exercise by doing twisting crunches. In effect you do the same thing except you turn in a diagonal direction or bring your shoulder towards the opposite knee when you come up still keeping your head and spine in alignment. Repeat as many times as you’re able up to 20 times.
TOUCH YOUR TOES
To keep the momentum going, next try an exercise that works your stomach as well as your waist. Stand as you did initially with your hands at your sides. Spread your feet about a foot apart. Now put your hands on your waist. With your right hand, bend down and touch your left toe raising your left arm behind you. Repeat for the other side, this time using your left hand to touch your right toe and raising your right hand behind you. Repeat this exercise as many times as you’re able up to 50 times.
Next, you’re going to incorporate a yoga exercise into your routine. Take your right arm and stretch it overhead to the left side. Hold for two breaths and exhale, inhaling through your nose and exhaling through your mouth through pursed lips. Repeat on the other side. Take you’re left arm and reach overhead to the right side using your nose to inhale and exhaling through your mouth through pursed lips. Stick out your abdominal like a balloon as you inhale and contract your abdominal muscles when in exhale. Work up to ten times on each side.
DO THE TWIST
Next try an aerobic exercise that will boost your metabolism and work your midsection. Stand again with your feet about a foot apart. Begin by twisting your torso to the left. Bend your arms and make a punching motion with your right fist as it crosses in front of your body. Twist in the same way to the right and make the same motion with your left fist. Work up to about 100 total repetitions.
Finally, stretch out a little. Standing again, reach as high as you can with your arms toward the ceiling then lower your body as far as is comfortable toward your toes. As you reach up inhale and let your breath out or exhale as you stretch toward the ground. Repeat this exercise up to 15 times.
THE IMPORTANCE OF STRETCHING
It doesn’t hurt to add some other stretches in your routine if you’re so inclined. You can gain a number of benefits from stretching especially if you want to get rid of belly fat. By stretching, you will gain an improvement in overall flexibility as well as range of motion. This will help you as you practice other types of exercises as well. In addition, stretching can aid in injury prevention. Muscles also recover at a swifter rate when you add stretching to your workout routine. It’s a good way too to cool down after your workout. Between crunches, for example, get into the habit of practicing static stretching or stretch your muscles and hold the stretch for about 20 seconds to keep the muscles more flexible as you do each exercise activity. This will also help strengthen your abdominal and keep them toned well after you lose your belly fat.
STICK TO A ROUTINE
The above exercises are good basic exercises to lose belly fat. Try to incorporate them into your schedule approximately five times per week. Normally, they will take about 30 minutes each time you exercise. In addition, add an aerobic activity such as walking, jogging or biking to your routine to pump up the metabolism and burn fat and calories. By adhering to a regimen of exercise and keeping active, you will see a reduction in belly fat as well as an improvement in how you feel and the overall shape of your body.
HOW TO LOSE BELLY FAT WITH FOOD: FRUITS
Pears: Pears can help you lose fat because, as many other fruits, they are full of fiber. Fiber can cut down your appetite and so you will eat fewer calories. In particular according to research by the University of Rio de Janeiro, people who eat 3 pears per day where gradually consuming less calories per day compared to people who did not eat pears. For best results you can eat a pear before your meals so as to reduce your hunger and eat less.
Grapefruit: Research made in a California clinic showed that people who eat half a grapefruit before each meal they were able to lose about one pound per week. Grapefruit includes substances that act as fat burners and in combination with the vitamin C that contains is a great way to get rid of fat and fight cholesterol. Some people do not like grapefruits because of their bitter taste but you can try them with a bit of cinnamon that will make them sweeter.
HOW TO LOSE BELLY FAT WITH FOOD: LEGUMES
Beans: Beans substances include a component known as resistant starch. This substance can act as a fat burner. According to a University in Colorado if you eat beans for at least once per day you will accelerate the fat burning process by 25%.
HOW TO LOSE BELLY FAT WITH FOOD: SNACKS
Almonds: Almonds can help you burn fat. This may be a surprise for many people but recent studies showed that people who eat a handful of almonds for six months were able to eliminate the 18% of their body’s fat! This percentage is the highest of all foods that help in the fat burning process.
Chocolate: Chocolate can help you burn fat! If this is shocking for you then you need to understand that we are only referring to black chocolate. This of course does not mean that you should eat large quantities of black chocolate. Doing so will generate the opposite results. A small bar of black chocolate once per week can help in the fat burning process.
HOW TO LOSE BELLY FAT WITH FOOD: DRINKS
Green Tea: Green tea is among the best and healthiest ways to burn fat and lose weight. Green tea has anti-inflammatory and diuretic properties that can improve the fat burning process, help your metabolism and control your appetite.
Caffeine: Caffeine has also diuretic characteristics which help the body burn the fat cells. As we other beverages caffeine is beneficial for fat loss if consumed in moderate quantities. Exaggerations or over use of caffeine can create in some cases other more serious health problems.
Water: There can be no post or article on ways to lose fat without mentioning water. Water is a great way to lose weight and fat. Drink as much water as you can without fear since it has 0 calories, it can help your liver and kidneys function better and can keep your stomach full for longer time.
To sum up foods and drinks that can help you lose belly fat are: pears, grapefruits, beans, almonds, black chocolate, green tea, caffeine and water. Try to include those foods is your daily diet and you will soon see some good results.
I did not know that I lived in a society where advertising this was ok.There is so much wrong with this ad1.) I did not know weight described perfection2.) It will NEVER be ok for a man to cheat on his wife-If you want to sleep with multiple women then don’t get married!!!You have to wonder what kind of person makes these sites. What kind of life they live and what kind of morals they believe in when they thought it was ok to publicize this.
I had yet another anxiety attack during my independent study. I have no idea why I let things get this far. I wonder how can I ever control my weight/health if I can’t even control my mind. The sad thing is, I know what the cause is but I feel like I am incapable of resolving it. I pray for strength to help me through these rough times…
It is very disappointing when people walk into your life, impact it, and decide to walk back out. Not knowing the repercussions of their actions (or lack of), they make a conscious selfish decision, with no intentions of backing down. Its so easy to just let go.
Some people come into our lives and quickly go. Some stay for awhile and leave footprints on our hearts. And we are never, ever the same.
I think I will do this challenge as well… (Oh if you didn’t know I will be starting the 100 push ups a day challenge) It is suppose to be for 3 weeks but I think I might do it for the entire month. I am serious about losing 20 lbs before Christmas. I can DO this. It is starting to get too cold to go to the gym. I need more exercises to do in my room.
So I was browsing around the internet and I found this article about a survey taken with some odd number of women determining what size women were most happy at. The results were kind of shocking. But you tell me…
The article is called “Happiness is having a Size 14 figure” and to Read more here’s the link
So I’m thinking of going back on a diet now that my period is coming to an end (I’ve been eating like crap lately). Now the question is…. What kind of diet? And I honestly don’t know. Any suggestions would be appreciated. I am trying to lose 15 lbs by December break which is around the 17th. For no special reason besides getting into shape and being healthy. I would be ambiguous and say 20 but I’m going home for Thanksgiving Break and that might set me back a couple of pounds sooo 15 it is…
So for dinner I had “dorm” made pizza… I was really good. This is especially good for people who like the taste of pizza but not the guilt of all the calories. Best part of all? Easy enough to make in your dorm…. well that is, if your dorm room is as cool as mine any way-joke. For some people this may or may not be enough, but my heaviest meals are my lunch and I eat lightly for dinner. Only about 142 Calories per little pizza.
Baby Bell white cheddar cheese- 75 calories
Turkey Pepperoni-17 calories (4 slices)- add more if needed 1 serving is 17 slices for 70 calories
1 Slice of honey wheat sandwich thin bread- 50 calories
Then you just put it all together and cook it in your toaster oven (or microwave)
Then its ready to eat. Eat it with a serving a fruits and veggies and a cup of water.
you can add more toppings if you wish or even add sauce if u want. Just keep in mind the total amount of calories. You can also substitute the bread with a half of a bagel and use what ever kind of cheese you want. I use bell because the serving is already measured out for you and there is no guessing involved. Be creative with it, because your the one eating it.
Ok so I am getting back on track and doing my weight loss thing again so here is my mid summer to now progress so far.
Mid July Measurements
Weight: 220.4 lbs
Right Arm: 14 inches
Left Arm: 14.5 inches
Breast: 46.5 inches
Waist: 40 inches
Belly: 45 inches
Hips: 43.5 inches
Right Thigh: 28 inches
Left Thigh: 28.5 inches
October Measurements (As of Today)
Weight: 201.0 lbs
Right Arm: 13.5 inches
Left Arm: 13.25 inches
Breast: 44 inches
Waist: 35 inches
Belly: 40.75 inches
Hips: 39.75 inches
Right Thigh: 26.5 inches
Left Thigh: 26 inches
Note to others I measured each of these things around the fattest part. Fattest part of my thighs and my arms. I split my mid-section into three parts: the smallest part where your sides kind of dip in (waist), the fattest part that often sticks out the furthest (belly) and then under that which is self explanatory the hips
I am so sorry I haven’t been on lately. School has been tough and I just finish round 1 of midterms, can u say brutal?? And unfortunately I lost quite a few followers because of this :-( but I guess it can’t be helped. I am still trying to adjust, school-wise and eating-wise. Also finding a workout schedule that will work for me. I also finally got a job. So ow on top of classes, labs, and independent study. I have to balance working too. Life’s hard. No worries, Im pretty sure that everything will fall into place. Stay Positive People.
So I think my eating habits in college SUCK!!! I have no idea what to eat, everything looks good. Today I had fried ravioli, pasta, and chicken. 6 servings (little bags) of cape cod chips, chicken caesar wrap, gummies…. like just for lunch and snack. I know its that time of the month because i’m craving certain foods, and my ovaries are on fire… but, when did it get so crazy? When did I start losing control?
So. I have been having a shitty couple of weeks. Things have been really tough and stressful. I am trying to not let it get the best of me but it has. I feel so down and I have been sitting here being a debby downer all day. School is right around the corner and I am no where near emotionally ready to go. And I feel like my eating habits are crazy. Some days I eat to much others I don’t eat enough and I really can’t find the balance. And I just feel like…
"Fuck. Nothing is going the way I planned." And then I’m like… "Well damn then. whats the point?"
Then all of a sudden my mother decides to take me clothes shopping a week ahead of time. I don’t know about you guys but I have to mentally prepare myself before going shopping. I have had too many emotional break downs in the fitting room.
So now I’m freaking out. And my mother is just staring at me saying “it’s either now or never” **side note (why don’t parents understand? things aren’t like how they used to be back in “the day”) anyways…
So we go to the mall and I see the skinny jeans I usually buy. Nothing spectacular except the fact that the freaking price of the jeans doubled since last year (am I the only one aware that we are in a recession??) I see the size I got last year (size 17) and I pick them up and I start thinking “is it me or did the jeans get smaller???” So now my heart starts racing. I start looking for a size 19. NONE! And now I’m thinking my life is over. All because they wanted to make big girl jeans smaller. I went to try the size 17’s on and…. they were too big. So now I have a huge grin on my face and I’m so happy that I went down a size!! Im in the fitting room dancing and singing “oh yeah oh yeah” But it gets better people. I try on the 15’s and to an outstanding, amazing, astonishing surprise they were also too big. So guess what? I left the store with 3 pairs of pants…. size 13.
I am on an emotional high right now… and I don’t ever want to come down
It beginning to be real hard to stay motivated in these last days of summer. College is just around the corner I only have 1 week and 2 days left!!! And lately I have been slacking… BIG time. But the good news is that I have only been slacking off mostly of exercising, I’ve been eating moderately healthy still, and I’m here to tell you all that I have still manage to lose weight!!! I weighed in at 204.8 lbs (YAY!!) I told myself if I get down to 199 by next week by some miracle, I will get my nose pierced before going back to college. Pretty excited.Don’t normally do this but this is what I ate today:
Breakfast: (Don’t judge me I was in a rush to get to work)
Hey I just found your tumblr and read your weightloss success and wanted to know if you are on any meds for pcos?
Before I tried losing weight I was on medication. About two years ago my doctor put me on metformin. The stuff made me sick to my stomach. I wanted to throw up, constantly sleepy, lay on the floor and die, and I felt like my periods had gotten worse. I was on it for an unhappy two months and then I went on birth control and I’ve been on it for about two years. It was ok but a year ago I decided that I wanted to get healthy and lose weight but no matter how hard I tried while I was at school I didn’t lose any weight in fact I gained weight. I had been 225 lbs for a long time and this year I broke the record and have gone up to my highest weight which was 235 lbs. I was stressed and I just didn’t understand what was wrong. Exercise, Eating right, More water and no weight loss (I can honestly say that at this point I was ready to give up). So I decided in May to stop taking birth control, start over eating right and exercising. I also started taking multivitamins and calcium vitamins. And now I’m 208.2 lbs (26.8 lbs lost!!!) I’m proud of myself and I hope by the time school starts (3 weeks) I will be under 200.
So no medications, just will power, vitamins, commitment and the drive to succeed :)