Both men and women are constantly looking for the best exercises to help them keep of the much feared lower-belly fat. Well, when thinking of losing weight, it is vital to understand that most of these body fats are not created equally. Thus, if you are endeavoring to lose belly fat, you may well know that it isn’t that easy to shed the 6-pack stomach fat.
However, a recent study on the best exercises for this course unearthed some of the most effective that could help keep off your stubborn visceral fat. Having extra fat around your belly is not just making you feel uncomfortable but unhealthy as well. Why is this so? Considering the location of the fat – abdominal cavity and surrounds various vital organs – you can definitely tell why it is necessary to eliminate belly fat at all costs.
Perhaps this and other reasons led to researchers to try to find out types of workouts combined with that could help burn the fat. During the study, participants were engaged in four different types of exercises once a week. While one group was exposed to strength training and 4 steady-state cardio, another was drawn to 2 HIIT (high-intensity interval training) and 2 steady-state workouts. As revealed in the study, the group that did HIIT did not only lose more fat on average but shed a great number of inches around the waistline, indicating a decrease in belly fat as compared to their counterparts. In addition, the HIIT group exhibited an enhanced cardio respiratory well-being as opposed to the other group.
Here are some of the best workouts to help you lose the stubborn visceral fat. However, you should also note these exercises can only bring great results when combined with a balanced diet plan.
1. 90 Degree Static Press
This is considered the best way to awaken your center right at the start of your training. Any moment you want to engage your abs, the stand-alone workout is just the perfect choice for you.
How to perform – Facing up with your back to the ground, raise your knees and hips at 90 degrees. Use your extended arms to press the top of your thighs. Breathe in deeply, and tightly brace in your abs as you breathe out. In this position, try to press your back on the while pushing both thighs in your hands and without moving your legs, push back your hands against the thighs. Count one and release. Doing 3 sets of 10 in a single row can be very effective.
2. Resisted Single-Leg Stretch
Similar to static press, this Pilates-inspired exercise involves pressing hard to engage your abs. with your weight extended legs, you will find the exercise very challenging.
How to perform – Lying on your back, bend the knees to touch your chest keeping your feet loose. Extending your legs out on the floor (parallel), placed your interlaced fingers on the right thigh. Head and shoulders raised, curl over your ribcage keeping your eyes on your legs. While pressing your palms against the right thigh, tip your pelvis and move your right knee to your chest with your hands adding resistance to the legs. Change the legs and repeat the same action on the left thigh. 3 sets of 10 reps will deliver great results.
3. U-Boat
Though involves minimal movement, but will give your lower abs the workout it requires.
How to perform – Sitting with bent knees with your feet flat on the floor, prop the upper body on your elbows, palms facing on the ground by leaning back (keep your back lifted). Tightly brace in your abs while raising your legs to form a right angle (90 degrees), touching the knees and your toes pointed. Gradually, move your legs to your left while keeping your hips on the ground. Maintain the 90 degrees angle, bring down your legs and raise them to your right to trace up letter U using your knees. Do 20 reps changing to each side every time for great results
4. Reverse Plank Hover
With this seemingly easier move, you can be assured that not only your abs but other parts of the body will be engaged.
How to perform – Sit on the ground and extend your legs (feet flexed. Place your hands on the outer part of your hips making sure that your fingertips are facing in front. Tightly brace in your abs and then through your arms, press down to raise your hips a few inches from the ground. Slightly bend your knees without lifting your heels off the ground. Breathe in and deeply scoop in your abs towards your back. As you breathe out, extend your legs fully and slightly push your hips at the back of your shoulders. Count 1 and bending your knees bring back your hips below your shoulders to lower smoothly to the ground. Do 3 sets 10 times.
5. Criss-Cross Lift and Switch
For perfect flat-belly results, this is a great exercise.
How to perform – Lie down while placing your arms on the sides. With your right leg crossed over to your left, raise them high up to a ceiling, keeping your toes pointed. Tightly brace in your abs, breathe in and bring down your legs to form an angle of 45 degrees. While you breathe out, return your legs to your body and raise them above your head at an angle so that they are aiming where the wall and the ceiling meet. With your hips and back lifted up, use your hands press down. Pause, and gradually, roll through your back to bring down your hips and legs right to the initial position. Repeat 3 sets 10 times.
Bottom line – Keeping a healthy body is a dream everyone would want to achieve. Yes, there are various ways you can achieve this and getting long term results is what counts. Combining the exercises mentioned above with top weight loss supplements can be of great help. So be wise to keep fit!
