Crunches and abdominal exercise machines will tone your stomach muscles, but they cannot trim upper stomach body fat.
Transversalis Abdominis: This muscle group lies underneath the Rectus Abdominis and it primary responsibility is to suck your tummy.
Erector Spinae: These form the muscle of the lower back and help extend the abdominal region.
Core exercises train the muscles in your pelvis, lower back; hips and abdomen to work in harmony.
Remember core muscles are already being worked when you perform the strength training exercises.
Use the plate rule while choosing the portion sizes – ? proteins, ? carbohydrate, and ? vegetables.
1 whole tortilla, ? cups chopped peppers and mushrooms, chopped chicken breast, 3 thin slices avocado, fat-free sour cream, salad.
Rita Sleiman is an expert health consultant and is associated with  Texas Weight loss Center and anti-aging clinic.
The only way to target excess belly fat is through a combination of healthy diet and brisk aerobic exercise. Cardiovascular exercises such as jogging, running, high-impact dance, swimming laps, climbing stairs, martial arts, kickboxing, inline skating, singles tennis and calisthenics burn 500 calories or more per hour.
As you lose fat and get fit, your body becomes too efficient doing the same aerobic workouts and burns fewer calories as a result.
Sweetened juice drinks, packaged smoothies, flavored waters and syrupy coffee drinks contain refined sugar, excess calories, and little to no nutrients.
Lifting heavier weights does not just empower abdominal your muscle but also build strength and boost your self-esteem. If you are also interested to write for HealthResource4u, Please check our guest posting guidelines at write for us. Burn fat and lose inches from your waist by combining exercises made to target your stomach muscles with fat-burning workouts. She currently serves as a Mexican correspondent for "Aishti Magazine," covering everything from folk art to urban trends. Center your meals around whole grains, leafy greens, vegetables, fruit, legumes and nuts instead of meat, refined sugar, refined carbohydrates and animal fat.
As I was overdoing my bodybuilding part to get rid of my stomach fat, one of my athlete friend helped me with an alternative approach – athlete workout to burn belly fat.
According to them, you need to consume fewer calories to accomplish your goal of reducing belly fat faster. You cannot target the area from which you lose fat, but you can burn body fat in all the areas you tend to store it, including the upper stomach.


Every five minutes, pick up your pace by doing jumping jacks, skipping rope, doing burpees, dashing upstairs or sprinting for 30 seconds. Power yoga or sun salutations build muscle while elevating your heart rate and burning fat at the same time. Study at University of Alabama found that person who lifts weights happens to lose more intra-abdominal fat (deep belly fat) than those who just prefer to do cardio exercises.
Belly fat is really a more colloquial name for what is really abdominal obesity, or perhaps in a more clinical sense, central obesity. Core is made up of three sheaths of muscles – upper abs, side muscles and deep layer of muscle. Strength training not only helps to lose your belly pooch but make you look perfect in bikini. When your body accumulates a certain amount of belly fat, the resulting effect is viewed in a swelling waist size, and therefore, the need to buy larger-size pants. Indeed it does, as I gradually followed his training tip to shed those excess pounds in my belly; I was surprised to see the outcome within a few months of my workout sessions with him. Overall core strength training reinforces the way your pelvis, hips, abs and lower back work together. Walking is a perfect form of postnatal exercise.Cardio ExercisesWalking, swimming and jogging are wonderful ways to burn belly fat. The reason is because to burn belly fat, you initially have to start with that annoying layer of fat that’s surrounding your stomach in the first place. If you skip ahead to more specialized exercises at this time, like crunches, you will be developing your abdominal muscles, however they will remain hidden under all your belly fat.Upper Body ExercisesNo other body-weight exercise builds strength like pushups. They work your chest, shoulders and triceps, as well as using your core and upper back muscles as stabilizers. There are many other variations too, such as feet- or hand-elevated pushups, single-legged pushups and close-grip ones, which target your triceps. You might mimic dumbbell rows by loading up a grocery bag with tins and lifting it as if you would a dumbbell. Once these are too easy, fill a bag with your shoe collection which should keep your strength going for some time.Lower Body ExercisesThe standard squat should be your go-to leg exercise. An hour a day, five days per week, of moderate-intensity aerobic exercise will go a long way in speeding up weight loss.
Apart from squats, lunges are a great way to further torch your quads, and glute bridges performed with both legs, single-legged or with your feet elevated will hit your hamstrings just like hard as any gym leg-curl machine. Alternatively, get half an hour of vigorous-intensity aerobic activity five days per week; options include running, playing singles tennis or biking on hilly ground. To have an added challenge, try more advanced single-leg exercises such as split squats and jump or reverse lunges.


Getting strong on single-legged exercises strengthens the knee joint, and reduces your risk of injury.Interval WorkoutAn interval workout is defined as a workout in which you do a high-intensity exercise for a certain period of time after which follow that up with a lower-intensity exercise. The Centers for Disease Control and Prevention recommends biweekly strength-training sessions that work all muscle groups: back, chest, belly, back, arms and legs.
The thinking behind this really is that you first work up your body at a good pace, and then you let your body recover. Other options include yoga, using resistance bands or performing heavy gardening chores such as shoveling. Next, slow down to where you are running at a jogging pace, after which go back up to a full sprint for two more minutes.
Abdominal ExercisesAfter first beginning your belly fat-burning mission with exercises like walking, jogging and swimming, you now have the shot at really exercising your abdominal muscles and developing them. Visceral fat emits greater levels of inflammatory proteins, which may lead to cardiovascular disease. Abdominal exercises like crunches which involve you lying on the ground and bringing your knees up in alternating motions to touch your upper body are ideal for working off that belly fat.
Even yoga works well, like the yoga asana pose, which requires you to definitely lie on your back after which raise your legs and upper body in a 30 degree angle for 30 seconds at a time.Exercise to Lose Belly FatConsiderationsTrain for 45 minutes, three to four times per week. So does eating trans fats or foods sweetened with fructose, according to Harvard Medical School. Train your whole body in each session, because this further increases calorie burn and boosts your metabolism.
To help curb visceral fat build-up, Harvard recommends eating a calcium-rich diet and avoiding cigarettes.
Each session try to do more reps or sets compared to previous workout and keep pushing yourself. They also note that liposuction has no effect on visceral fat, so lifestyle changes are your best defense. A chin-up bar, resistance bands, medicine ball and exercise mat can all be purchased for a small investment and can add endless more exercise variations to your routine.
If you are feeling even more adventurous, a kettlebell or set of adjustable dumbbells wouldn’t go amiss either.
She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.



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