How many people would be willing to spend a lot of time and energy “working out” to no avail if the results were not immediately visible? How many people would slog through endless diet plans, gym sessions, and hours upon hours of cardio to see no difference in their waistline or abdominal size? If your answer is zero, then you may not have put enough effort into learning about different methods for shedding fat from your midsection. This article will guide you through the best exercises to help you lose belly fat.
There are four primary types of abdominal toning workouts that are effective in losing belly fat:
1. High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a form of fitness exercise in which you work very intensely for about 30 seconds, followed by short recovery periods lasting about 10 seconds each. The intervals may last from 30 seconds to 4 minutes, depending on the workout routine used. The high-intensity interval training (HIIT) workouts can be carried out by anyone of any experience level and will normally last anywhere from 20 to 30 minutes, depending upon what exercises are being used. This type of workout is ideal as it burns more calories in less time than other forms of exercise. Most of the time, HIIT workouts are done to improve cardiovascular endurance and increase overall lean mass.
2. Resistance Training
Resistance training refers to basically lifting weights instead of cardio, where you move about. Studies have shown that resistance training is one of the most effective ways to increase the production of testosterone. Increased testosterone levels will decrease your estrogen levels, which causes fat to be stored in the midsection. Resistance training can also help you increase muscle mass and help develop stronger bones and connective tissues. The three main types of resistance training are strength training, powerlifting, and isometrics. Strength training involves using weights approximately 60% of your one rep max (the maximum amount of weight you can lift for one repetition) for two sets for a ten-repetition maximum (10RM). In powerlifting, you use weights 50-60% of your 1RM for three sets with five repetitions per set. Isometric is a form of weight training in which you simply push, pull, or carry weights against your body weight. All three forms of resistance training have been shown to be effective in losing belly fat.
3. Abdominal Plank
The abdominal plank is one of the easiest ways to start toning your midsection. It only requires a soft surface to lay on and an exercise mat if you find it uncomfortable on your elbows. Depending on your preferences, it can be done anywhere from two times per day to once per week. The abdominal plank both works the rectus abdominis and the obliques, as well as increasing core strength and stability, improving posture, and helping with balance. This simple fitness exercise is also known to help stimulate lymphatic flow, meaning you may be able to lose some fat just by getting in the habit of doing it each day. It also helps to increase your range of motion and flexibility in your hips and shoulders, reducing potential issues such as stiffness or even injuries.
4. Bicycle Crunches
Bicycle crunches are a more challenging version of standard crunches. They work out the rectus abdominis and obliques in a way that standard crunches do not. This helps increase the tone around your abdomen, which will help develop a tighter and more toned midsection. Bicycle crunches are also known as one-arm crunches. They can also be used to help develop abdominal strength since you have to work against resistance with only one arm. Hold on tight and raise your elbow straight up towards the ceiling so that you feel your abs contract. Lower slowly until it is bent at a 90-degree angle and then repeat. For this exercise to be effective, you must use a supported seat in order for it to be safe for the back.
In conclusion, these are the best exercises to help you lose belly fat. They will help you develop a tighter, flatter stomach and will also help to tone your back and hip area since you have to incorporate them into the exercises.
