MANY PEOPLE THINK THAT IT IS IMPORTANT TO DO A LOT OF CRUNCHES AND RUNNING EXERCISES TO LOSE BELLY FAT. WELL THIS MAY BE THE LEAST EFFECTIVE METHOD FOR LOSING FAT. THERE ARE MANY EXERCISES THAT CAN HELP YOU TO ACTIVATE THE CORE MUSCLES AND THEY WILL HELP YOU TO BURN FAT AND TONE YOUR MUSCLES AS WELL.
These are the four exercises:
1. Abdominal twist
This is a very interesting exercise and it includes twisting of the core and activation of the oblique muscles. This will tone your midsection, your stomach and you will get rid of the love handles.
First of all you need to lie down on the ground. Your feet should be placed flat and the knees should be pointing upwards, just like you are about to do a crunch.
Then lift the upper body and make a 45 degree angle. Twist the upper body on the right, then go in neutral position and twist the upper body on the left. These three moves make one repetition. For an advanced workout you can lift your legs in the air and hold a dumbbell or another heavy object in your hands.
2. Scale pose
One of the best exercises for fat loss and toning is this pose. It is very effective when it comes to core training. It is an isometric exercise. This means that you are only holding this position and you are not contracting your muscles. This types of exercises are related to reduced levels of fat and you can easily get rid of unwanted fat and tone your muscles as well.
First of all you need to sit down with your legs crossed. Your arms should be besides your hips, placed on the floor. Use strength and push the hands against the floor. Take a deep breath, flex your abdominals and lift yourself from the floor.
If you cannot lift yourself, you can just push until you feel the resistance. Stay in this position 10-15 seconds.
3. The Swan Dive pose
This is another great and beneficial exercise. The focus is on the posterior chain. Our back is comprised of this group of muscles. It is very important to keep them toned and in great shape. They will prevent injuries and improve core strength. You will perform other core exercises more easily and safely. The reason is because many of the core exercises are performed by using the posterior chain. So, if the muscles in the posterior chain are not strong enough, you will find it difficult to perform these exercises.
For performing this exercise, stretch your arms in front of you. Stretch the legs behind you. Slowly lift your arms along with the upper body and the legs as much as you can. If it is too difficult for you, do not lift your legs. Stay in this position for 10 to 15 seconds.
4. V Pose
A yoga pose that is good for toning your stomach and burning fat as well. You need to sit on the floor and extend your legs in front of you. The next step is to grab your big toes or calves. It will help you to have better balance while doing the exercise.
You can either use momentum or just lean backwards. At the same time flex your abs and make a V shape. You can see the picture below.
If this is too easy for you, try and let go of the calves or toes, while staying in the V shape. This is a very difficult exercise and we do not recommend doing it if you are a beginner. Stay in this position for approximately 15 seconds.
These exercises will help you to get in better shape. We also provided you with a schedule:
First start you routine by doing 4 sets of the abdominal twists. Make five repetitions in the first set. In the second and third set make eight to ten repetitions. In the fourth set make as much repetitions as you can. If the recommended repetitions are too many or too few by all means do as much as you prefer.
Between every set make a very short break (30-45 seconds).
The other three exercises are isometric exercises and you won’t do repetitions. You should try to stay in each pose for 10 to 15 seconds (or longer if you can). You have to make only short breaks. Remember: the break should be longer than the time you stayed in the pose. For example if you stayed in the pose for 15 seconds, you should make a 30 second break. You should do this 4 times per exercise.