There’s probably no body part women obsess over more than their midsections. Because many women naturally hold onto body fat – and bloat – in this area, it can be one of the toughest to whip into shape.
The beauty of abdominals is that a strong muscle actually burns the fat on top of it. However, and let us be very clear, a flat stomach has more to do with diet than it does exercise.
You could do crunches all day long, but if you still eat donuts and other high fat foods, you will never lose that gut and never see those stomach muscles. For this reason, you must maintain a healthy diet and severely cut down your intake of fatty foods.
With that in mind, read on to find out what exercises have proven the most effective for losing belly fat.
Ball Roll Out
At the same time, the hip muscles show a relatively low involvement so there’s little risk of back injury.
This move is especially good for new moms because it helps realign and strengthen the spine after giving birth.
This is how you should do it:
- Kneel directly behind a large exercise ball with your palms on top of the ball, arms straight.
- Slowly roll the ball forward and away from you, stretching your body out as you go.
- Roll out as far out in front of you as you can while still maintaining balance and without losing control of the ball.
- Do reps of 8-10
- Rest for one minute, and then repeat.
Bicycle exercises were found by San Diego State University researchers to be 50 percent more effective in working the entire rectus abdominus than traditional crunches. That doesn’t mean traditional crunches aren’t effective – it just means the abdominal bicycle crunch exercise is very good at sculpting abs.
Follow these steps to do a proper bicycle crunch:
- Lie on the floor with your hands clasped behind your head to hold it lightly, elbows pointing to the sides.
- Bend your knees to your chest.
- Bring your right knee and left elbow together, trying to touch them; simultaneously extend your left leg so it’s at about a 45-degree angle above the floor.
- Repeat on opposite side, bringing your right elbow and left knee together while extending your right leg.
- Each alternating side equals one rep.
- Do reps until you feel the infamous burn in your abs, rest for 90 seconds, and then repeat.