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Two Effective Exercises To Lose Belly Fat

8/17 10:36:11
One of the biggest concerns of overweight people is having a belly fat and how to remove this stubborn fat effectively.•  Belly fat is indeed unsightly and for some people it hinders their social activity for fear of ridicule and shame.•  They are unable to show up in bikinis or wear flattering clothes and this will affect their self-esteem.

Firstly you must remember to not stress out about these things because when you are stressed there is a tendency of becoming a victim of Metabolic Syndrome, a problem related to binge eating that gives rise to not just obesity problem but other health problems as well.•  The stress hormone causes excessive body fat to accumulate around the waist and tummy.

Key factor that causes excess stomach fat is basically still due to improper diet and lack of exercise.•  The fat that sits around our middle is called abdominal fat, also known as visceral fat and the more we have abdominal fat, the higher the risk of diseases related to insulin resistance, cardiovascular disease and others.•  This is because Visceral fat sits deeper in the body than the other type of fat called subcutaneous fat, which is located just under the skin.

According to research, a modest exercise program which is equivalent to a 30-minute brisk walking for 6 times a week can prevent visceral fat to accumulate.

There are however two of the best exercises to help lose belly fat and these are the bicycle maneuver and the captain's chair.

1) Bicycle Maneuver

Lie down with your lower back pressed into the floor and your hands clasped lightly behind your head. Then you bend your knees to about a 45-degree angle from the floor. Lift your shoulders off the floor, and bring your left knee to your right elbow simultaneously,•  while straightening your right leg.

Using a bicycle-pedaling motion, straighten your left knee, bring the right knee in toward the left elbow. Then you extend your legs out only as far as is comfortable without arching your back. Continue alternating, keeping the movement slow and controlled.

2) Captain's Chair

If you do this at home, sit up straight in a firm, armless chair. Grab the chair's edges just in front of your hips. While supporting yourself with your hands, slowly draw your knees up toward your chest, keeping your lower back pressed against the chair. Hold, then slowly lower.

If you are at the gym, use a captain's chair, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. Start by holding your body up and letting your legs dangle below. Tilt your pelvis forward, and slowly bring your knees toward your chest. Lower your legs only until they form a 90-degree angle with the floor, before lifting them again. Keep the motion of raising and lowering your legs very controlled.

There are of course other ways to lose belly fat but these two exercises have been researched to yield effective results.•  So if you are anxious to lose your belly fat you can try these first.
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