How To Loose Belly Fat Fast

Archive for the ‘Loose Belly Fat Exercises’ Category

An impressive physique is never complete without a strong mid-section. Find out how you can sculpt strong abs with proper nutrition ab powerful ab exercises.

An impressive physique is never complete without a strong mid-section. Not to mention, strong abs are essential for many sports and other physical activities. To sculpt strong abs, you must have a strong base of nutritional meals and targeted ab exercises.

However, it’s sometimes hard to know which ab exercises you should choose to get the chiseled abs that you’re looking for. Described below are some of the top ab exercises for getting the abs you’ve always wanted.

hanging leg raises: This is a powerful exercise for your abdominals. Hang from a bar with your legs hanging straight down. From there, raise your knees toward your shoulders. Do NOT swing or use momentum. You must keep your abdominals activated. Use your abs to pull your legs up. To obtain maximum effectiveness, remember to go slow. If you want to work your obliques, simply raise your knees to one side of your body.

side bridge: The side bridge may seem easy at first, but it can bring quite a burn. Lie on your side with your legs straight out. Elevate yourself with one bent arm parallel to the floor. Hold that position for approximately 30 seconds and then repeat on the other side. Build up to at least 60 seconds on each side of your body.

decline reverse crunch: For this exercise, you will need a decline bench. Lie on your back and hold on to the top of the bench with both hands. Hold your legs out parallel to the floor using your ab muscles. Make sure that you keep your knees and feet together. Slowly contract your abs and bring your knees up and in towards your chest. Keep your abs activated at all times. Slowly lower your legs back to the starting position and repeat for 10-12 reps.

hanging knee raise to the side: This exercise works your obliques and lower abs. hang from a bar with your legs and feet together. From there, slowly lift your knees to one side as high as you can. To do this, you need to curl the spine from the bottom up. Don’t just lift your knees. Squeeze your lower abs and obliques at the top of the movement and then slowly lower your legs to the starting position. Repeat while alternating sides. Be sure not to swing your legs up.

bicycle exercise: The bicycle exercise is one of the most effective moves for targeting the rectus abdominis and the obliques. To perform this exercise lie on your back and place your fingers behind your head. Bring the knees in towards your chest and lift the shoulder blades off the ground without pulling on your neck. It is very important to keep your ab muscles activated at all times. Straighten the left let out while simultaneously turning the upper body to the right, bringing the left elbox towards the right knee. Now switch sides, bringing the right elbow towards the left knee. Continue this rotation motion for 12-16 reps.

Knee raises: Hang from a bar with your arms spread slightly wider than your shoulders. Keep your legs and feet together and slowly bring your knees toward your abdomen. Squeeze your abs and hold for a moment before you slowly lower your legs back to a straight position. Try to do three sets of 10-15 reps.

crunch on exercise ball: The exercise ball is an excellent tool for strengthening the abs. The following exercise will focus in on the rectus abdominis. To perform this exercise correctly, lie face-up with the ball resting under your mid to lower back. Place your arms behind your head or across your chest. Contract your abs to lift your torso off the ball. As you curl up, keep the ball stable. Lower back down and repeat for 12 -16 reps.

Kim Roach is the fitness reporter at HealthyEveryday.com, where you will find the latest fitness news as well as superfoods and a list of
high protein foods.

How to Get Abs Faster Than Anyone Else

However, there are so many fad diets, exercises machines and programs that promise you quick results, but those don’t work. To achieve ripped abs faster than anyone else, you need to 

Balanced Diet Is Very Crucial In Building up Six Pack Abs

Except doing a lot of exercises for abs there are truly present a very large number of various different options to get the goal of having six pack abs. Six pack abs diet is one 

I’m a 6′3 high schooler and have a well built body. 

crunches are the answer, but that couldn’t be farther from the truth. a combination of strength-building exercises (like deadlifts, rows, bench presses), good diet program,

Technorati Tags: abs exercise for beginners, exercise abs, exercise cut lower abs, exercise lower abs and thights

Study shows that the traditional crunch is not the best abdominal exercise. See what this study says are the best ab exercises.

The best ab exercises according to one study were those that showed greater effectiveness in the abdominal muscles. When doing abdominal exercises you can feel it in your muscles but to really give you a great ab workout, you want to use those abdominal exercises that are the most effective.

So what are the best ab exercises you ask? If you are thinking it is the traditional crunch you would be wrong. In a study conducted by the Biomechanics Lab in San Diego the traditional crunch came in at the bottom three. The study included thirteen common abdominal exercises including some using abdominal exercise equipment.

This study included 30 healthy men and women. They ranged from 20 years old to 45 years old and ranged from little or no activity to daily exercise routines. Each person was given a chance to practice the abdominal exercise before performing 10 to 12 repetitions. The study used an electromyography to measure the activity in the rectus abdominus and the oblique muscles.

Results of the Study

After gathering the data and analyzing it the study concluded that the best ab exercises were the bicycle crunch, the captain’s chair and the exercise ball crunch. These were the top overall abdominal exercises. These were also the top 3 for the best ab exercises and effectiveness in the rectus abdominus muscles.

The top 3 abdominal exercises for effectiveness in the oblique muscles were the captain’s chair coming in at number one, the bicycle crunch and the reverse crunch coming in at number three.

Following close behind for the rectus abdominus muscles were the vertical leg crunch and the torso track, taking spots 4 and 5 respectively. The fourth and fifth spot for most effective in the oblique muscles were the hover and vertical leg crunch.

Worst Ab Exercises Results

The bottom three abdominal exercises came in last for both the rectus abdominus muscles and the oblique muscles. These included the ab rocker coming in dead last, the exercise tubing pull at number 12 and the traditional crunch taking number eleven.

The results of the study showed that all 13 abdominal exercises were somewhat effective; some were just more effective than others. Whether you choose to do the best ab exercises or a variety of ab exercises, just make sure you do them correctly to get the most out of your workout.

How to do the Bicycle Crunch

1. Lie flat on your back and place your hands loosely behind your head.
2. Raise your left leg and bend your knee at a 45 degree angle.
3. Lift your other leg off the floor keeping your leg straight.
4. Lift your body up slightly touching your right elbow to your left knee.
5. In a bicycle motion with your legs, switch your left elbow to your right knee.
6. Repeat this motion for 10 to 12 repetitions.

How to do the Captain’s Chair

This abdominal exercise requires a "captain’s chair" which can be found at most gyms.

1. Firmly grip the handles with both hands and place your elbows flat against the padded arm rest.
2. Start with your legs dangling.
3. Slowly lift both knees towards your chest.
4. Slowly return both legs to the starting position.

For a slight variation to this exercise, when brining your knees up twist slightly at the trunk.

How to do the Exercise Ball Crunch

1. Sit on the exercise ball with your feet flat to the floor.
2. Let the ball roll back slightly and lie back until your thighs and torso are even with the floor.
3. Raise your torso to a 45 degree angle while pushing your naval towards your back contracting the muscles.
4. Repeat for 10 to 12 repetitions.

Here is even more information on abdominal exercises.

About Author
Julie is the author and creator of Exercise 4 Weight Loss where you can find lots of tips and information on exercise and weight loss.

Technorati Tags: 12 pack abs exercise, exercise for 6 pack abs, ower abs exercise, ways to exercise your abs at home