The belly can be an area of the body a little difficult to work. To lose abdominal or belly fat you must integrate a balanced regimen of cardiovascular exercises with strengthening exercises of the abdomen. For each abdominal exercise, you should do one to three sets of eight to 15 repetitions. For best results, limit your caloric intake and eat a balanced and healthy diet.
Increase your awareness of your abdomen
Reclined leg extensions are a good exercise to start because they are simple and help you become aware of your abdominal muscles. People often do abs exercises incorrectly because they do not know how to properly engage their muscles. Lie on your back with your arms at your sides. Compress your abdomen to support your lower back. Bend your knees over your hips, as you exhale, extend your legs to an angle of plus or minus 45 degrees. Hold the position for one to three seconds, and as you inhale it again bends your legs. Adjust the angle of your legs so that you do not hurt your lower back and feel your abdomen compress.
Burn the fat from the lower part of your abdomen
Abdominal push-ups in the reclined yoga angle position are one of the most effective exercises for toning your abdominal muscles. Lie on your back with the soles of your feet pressing against each other and your knees pointing to the sides. Cradle your head in your hands with your elbows pointing up. Compress the lower part of your belly. Exhale, lift your chest and shoulders up. Hold this position for one to three seconds. Inhale, and lower your chest again. Lift your feet on the floor to make this exercise a little more difficult.
Works specific abdominal muscles
Abdominal bicycle crunches work the rectus abdominal muscle or the abdominal obliques. Lie on your back with your knees on your hips and your legs bent at a 45-degree angle. Put your stomach. Cradle your head between your hands to support your neck. Inhale, lift your shoulders and chest off the floor. Exhale, be careful taking your right elbow to your left leg. Straighten your right leg at the same time. Inhale again towards the center with both knees bent. Exhale, tighten to the other side and extend your left leg. Inhale back to the center.
Full abdominal exercises
The iron with forearms works all your abdominal muscles. Start by lying on the floor face down. Place your forearms on the floor with your elbows spaced the same width as your shoulders, shoulders in a straight line with your elbows and the palms of your hands pressing to the floor. Bend your toes inward and lift your body and knees off the floor. Your body should make a straight line from your shoulders to your feet. Tighten your abdomen. Be careful not to pull your buttocks up. Hold the position for 30 seconds to a minute depending on your physical condition.
According to the Centers for Disease Control and Prevention, healthy adults should do 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise each week. During moderate aerobic exercise, sweating, your heart rate increases and your breathing deepens, but not so much that you can not converse. An example of moderate aerobic exercise includes vigorous walking, and biking on flat terrain. During intense aerobic exercise you sweat more quickly, your heart rate goes up even more and you cannot talk easily. An example of intense aerobic exercise includes running and biking uphill. Both moderate and intense aerobic exercise helps you burn calories so that you lose body fat, including that of the abdomen.
To burn fat you must burn more calories than you consume. To find the approximate amount of calories you should consume, you can use online tools like my-calorie-counter.com. In addition to managing your caloric intake, you must also eat a balanced diet. The American Heart Association recommends eating lots of fruits and vegetables, whole grains and foods high in fiber, lean proteins and nuts. Avoid foods with a lot of salt and added sugar, and avoid saturated and trans fats.