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How Many Sit Ups to Lose Belly Fat?

Spot reducing is impossible, meaning you can not pick one place on your body to lose fat from. Instead as you exercise you melt fat from your entire body. Sit-ups help to tone the muscles of your stomach, but completing hundreds of sit ups won't actually melt fat. A combination of cardio training and sit ups help to reduce your belly.

Belly Fat

There are two types of belly fat. Subcutaneous fat is located underneath the skin and is quite visible -- it's the culprit behind cellulite. Visceral fat is the type of fat that surrounds your organs and is dangerous to your health. Both types of fat can be reduced by taking the proper steps. However, it is important to understand that doing sit-ups will not melt your fat. Cardio training burns calories to melt fat, while sit-ups help to tone your muscles and burn more calories.

Sit Ups

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Sit-ups help tighten your core. They work the rectus abdominus, transverse abdominus and the oblique abdominal muscles. Sit-ups can be added to your strength training workouts or to the end of your cardio training activity. The American College of Sports Medicine recommends completing three sets of eight to 12 repetitions of any exercise. You can complete different variations of core exercises to accelerate your weight loss.

Proper Form

Proper form is crucial to getting the results you are looking for. The American Council on Exercise explains that proper form is necessary because you could suffer low back pain and neck pain when you surrender your form. Lie on your back with your naval drawn in. Place your hands behind your head and slowly use your core strength to lift your shoulder blades off the ground, bringing your elbow close to your knees. Be mindful not to pull on your neck. Inhale on your way down and exhale as you sit up.


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The types of foods you eat also play a role in how quickly you can lose your belly fat. Processed foods, alcohol and fast foods all keep fat on your body. Make a conscious effort to choose healthy foods that promote weight loss. Fill your diet with lean meats, whole grains, fruits, vegetables and low-fat dairy products. These foods also help to keep you fuller longer and prevent over eating.