Exercises to Lose Midriff Fat
Midriff fat can be a tricky area of the body to target. In order to lose midriff fat, you should integrate a balanced regimen of cardio exercises with ab-strengthening workouts. For each abdominal exercise, you should do eight to 15 reps and one to three sets. For best results, limit your calorie intake and eat a balanced, healthy diet.
Build Abdominal Awareness
Reclining leg extensions are a good exercise to start with because they're simple and they teach you abdominal awareness. People often do ab exercises incorrectly because they don't know how to properly engage their muscles. Lay on your back with your arms by your sides. Pull your low belly in to support your low back. Bend your knees over your hips, and as you exhale, extend your legs to about a 45-degree angle. Hold for one to three seconds, and as you inhale, bring your legs back in. Adjust the angle of your legs so there's no pain in your lower back and you feel your abs engage.
Target Your Low Belly Fat
Reclining bound angle pose crunches are one of the most effective exercises for toning your abdominal muscles. Lay on your back with the soles of your feet pressing against each other and your knees open to the sides. Cradle your head in your hands with your elbows pointing up. Engage your low belly. Exhale, lift your chest and shoulder blades up towards the ceiling. Hold for one to three seconds. Inhale, lower back down. Hover your feet above the floor for more of a challenge.
Target Specific Abdominal Muscles
Bicycle crunches target your rectus abdominal and oblique abdominal muscles. Lay on your back with your knees over your hips, legs bent at a 45-degree angle. Pull your low belly in. Cradle your head in your hands to support your neck. Inhale, lift your shoulder blades and chest off the floor. Exhale, twist and bring your right elbow toward your left leg. Straighten your right leg at the same time. Inhale back to center with both knees bent. Exhale, twist to the other side and extend your left leg straight. Inhale back to center.
Complete Abdominal Workout
Forearm plank will target all of your abdominal muscles. Start by laying on the ground, belly down. Place your forearms on the ground with your elbows shoulders-width apart, shoulders stacked over your elbows and palms pressing down on the floor. Curl your back toes under and lift your body and knees off the floor. Your body should be in a straight line from your shoulders to your feet. Squeeze your abs in. Careful not to lift your butt up. Hold for 30 seconds to one minutes depending on your fitness level.
According to the Centers for Disease Control and Prevention, healthy adults should get 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise each week. During moderate aerobic exercise, you break a sweat, your heart rate goes up and your breathing deepens, but not so much that you can't carry a conversation. Examples of moderate aerobic exercise include brisk walking and riding your bike on level ground. During intense aerobic exercise, you break a sweat more quickly, your heart rate goes up even more and you can't easily carry a conversation. Examples of intense aerobic exercise include running and riding your bike uphill. Both moderate and intense aerobic exercise will help you burn calories so that you lose fat all over your body, including midriff fat.
To lose fat, you should burn more calories than you consume. To figure out approximately how many calories you should be eating, you can use online tools, such as my-calorie-counter.com. In addition to managing your calorie intake, you should also eat a balanced diet. The American Heart Association recommends eating lots of fruits and vegetables, whole grains and high fiber foods, lean proteins and nuts. Avoid foods with lots of salt and sugar added and saturated or trans fats.
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