Losing belly fat is not easy. You need to do lots of hard work to lose belly fat. You have to control your diet and do regular exercise at the same time. Increase your protein and fiber intake reducing fat and carb consumption. You need to loose fat in the midsection to get flat belly. Crunches build muscles in your belly and Cardio helps in burning fat. You need to combine both crunches and cardio to get beautiful toned abs. You may perform cardio vascular activity like swimming, cycling, jogging, jumping ropes and walking. Cardio exercises like running, swimming, cycling, jumping ropes burn an average of 300 calories in half hour depending upon the intensity of the workout.
According to the research at Biomechanics Lab at San Diego State University, exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.
Below are the top five belly exercises as ranked by the study:
1. The Bicycle Exercise – Best for targeting the six pack muscles and the obliques. To do this exercise, Lie on the back with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.
2. The Captain’s Chair Leg Raise – This exercise requires a captain’s chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.
3. Exercise Ball Crunch – For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.
4. Vertical Leg Crunch – Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.
5. Long Arm Crunch – To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.