Belly fat has been one of those issues most men and women are trying to get rid of everyday and this has made many people google to look for answers and solutions. Belly fat is simply excess abdominal fat particularly known as visceral fat, which surrounds the liver and other organs in your abdomen and puffs your stomach into a “beer gut” or “beer belly” .
If you follow my blog I have a detailed post on the causes of belly fat for both men and women. You might want to check it out so that you keep yourself in check and know what is causing your belly fat so your workout won’t be in vain.
Just to note that belly fat can be caused by many factors like excessive alcohol consumption, poor diet, lack of physical exercises, stress etc and it has some negative effects to your health like it can actually give you stroke, type 2 diabetes, colon cancer, sexual dysfunction, arthritis, sleep apnea, heart disease etc.
I’ve had many people walk up to me and they ask what my secret was in maintaining a flat tummy and in this article I’m going to tell you exactly what i tell others when I get the opportunity to do so.
So below are some killer exercises to get rid of visceral fat fast and bet me if you take this serious, you will begin to see results in a week.
You’ve probably heard of this before and i’m going to talk about it here again. Planks are like the most effective exercise for cutting down belly fat. Looking at the picture, these are the steps to follow:
You have to lie down Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
Clasp your hands in front of your face, so your forearms make an inverted “V.”
Rise up on your toes so that only your forearms and toes touch the floor your body should be a few inches off the floor in a straight line from shoulders to feet.
Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
Hold for at least 30 seconds and lower yourself back to the floor.
After doing all, you should be in this position like what is being shown on the picture. And this will definitely work out your whole system but it have much effect on your abs and your belly.
2) Leg Lift
This exercises works your abs and concentrates on your stomach to get the perfect results. It’s a very simple exercise, so how do you do it?
Lie down flat on your back facing the sky
Gently lift up your legs mid way in the air and let it rest on the air fo 5 seconds
Gently lift up yourself from the floor, that is your shoulders should leave the floor while your butt remains on the floor to help in balancing. But in some cases, you can still lie down on the floor and not necessarily lifting up your shoulders but try lifting it up a little bit to get perfect results
Your hands should be straight and facing in front. You then stay in this position for 30 minutes of every workout, relax by laying down and go back to your initial position.
This should do the work.
3) Touch your Toes or Jack Knives
This is pretty much an easy exercise and it works your abs so well. This is how you do it but before that, make sure you grab a mat where you can lay on.
Lay down flat on your back facing the sky with your legs slightly apart but you can still close your legs if you want.
Now you lift up yourself from the ground and touch your toes. Make sure in the course of doing this, you don’t lift up your legs. Your legs ought to remain on the floor and all you do is get up and touch your toes and lay down.
Do this exercise for 30 seconds.
Feel free to add the seconds as you improve daily
4) Kickouts/ Seated V-ups
In this exercise, this is what is expected of you
Sit up and raise your legs while supporting yourself with your hands on the floor.
Bring your legs closer to your chest as though your pulling it from the front and after doing so push your legs forward again.
You do this in and out as though you’re kicking someone in front of you for 30 seconds for beginners and do well to increase it as times goes on.
Don’t forget to always look at the images for better understanding and positioning.
There are so many types of crunches like the basic crunch, vertical leg crunch, reverse crunch, long arm crunch, bicycle crunch etc but we will focus on the heel crunch. So how is it done? Let’s get to that
Lie down on the floor facing the sky with your knees bent and your feet touching the floor but they should be some inches apart and your arms extended on both sides of your body
Now slide to the left side and use your left hand to touch your left heel while exhaling, stay in that position for like 5 seconds and return back to your original position while inhaling.
Do same for your right side by crunching to the right side, and touching your right heel while exhaling. Remember to always inhale when you return to your original position.
Now repeat this same sequences over and over until you hit the desired target and get the right results. Remember you can increase the speed at which you crunch to both sides to touch your heels.
That is it for the heel crunch and this should give you the effects for that belly.
6) Seated Bicycles
This is a killer exercise and it works not only your abs and cut down belly fat, but it definitely works out your arms as well. Remember have a picture of an invisible bicycle in your head. You want to try it? ok then let’s do it.
Sit Upright, lift up your legs, crunch them into your skin preparing to paddle
Your hands should be on your head but you can still choose to put those arms on the floor if you find it difficult to balance.
Now with the notion of you riding a bike, paddle your legs in a regular motion over and over. When you do this effectively, you feel your tummy crunching as though something is pressing it down, your abs become really stiff and belly fat has no choice but to run away.
Alright then, these are the six killer exercises anyone with a beer belly should do always an i mean everyday. It will help in bringing down that mountain belly in no time. But, remember, you can do all the exercises stated in this article and even more from other sources but still maintain a beer belly this is true in that, you were just born with fat in your system as in it’s in your genes, or you just have hormonal imbalance, and if you don’t watch what you eat, if you keep stressing up your self, no results will be found, if you don’t do exercises nothing will happen. So remember eat healthy, stress less and exercise more and your belly will be as flat as mine.
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