Your abdominal muscles consist of a series of muscle groups in your midsection, all of which work together to stabilize the trunk, back and hips. Belly fat has been linked to a series of chronic diseases and health problems. Weak abdominal muscles also contribute to low back pain. You do not need expensive gym equipment or other tools to lose belly fat. A workout at home using only gravity, your own body weight and aerobic exercises can help you lose belly fat and build strength.
Myth of reduction point
Regardless of what you’ve seen in infomercials late at night, you can not burn fat in just one area of your body. The reduction of a point simply is not possible. To get rid of belly fat, or fat in any part of your body, you should incorporate regular aerobic exercises, or cardiovascular exercises – such as walking, running, biking or swimming, in your exercise routine. The strengthening of the abdominals only with exercises such as sit-ups, crunches and other abdominal exercises do not burn the fat around your belly. You have to do aerobic exercises to burn fat and strength exercises to strengthen and tone your muscles.
Exercises that burn fat
To really deal with excess belly fat, you need regular cardiovascular training and a strength training program. In cardio they burn a lot of calories to help lose the extra layers of abdominal fat, while the strength firms and tones the muscles of the lower part. The Centers for Disease Control and Prevention recommend that adults do aerobic exercises to burn fat for 30 minutes a day, five days a week. You can orient them to your abdominal muscles while doing aerobic exercise by incorporating eight to 10 repetitions of strength exercises, such as standing knee crunches, lunge twists, and burpees. The burpee strength exercise is essentially a combination of a squat that uses body weight, stretching on the floor and a jump that not only helps to firm up the abdominal muscles, but also involves the whole body. You can incorporate abdominal strength exercises into your aerobic workout before, after or in the middle of your workout. You can also check out best treadmill for home.
Strength training exercises for your abs can help you firm and tone your abdomen. The side plank is a bodyweight exercise that works its entire core-especially the obliques-so you must work hard to stabilize your body. Push-ups work all the major muscles and strengthen the arms, chest and back. The abdominals (crunches) are directed mainly to the upper abs. The reverse crunches, on the other hand, will help you tone and strengthen your lower abdominal muscles. Perform abdominal strength training exercises three days a week on non-consecutive days.
Dangers of belly fat
Belly fat in both men and women increases the risk of developing a number of health problems, including heart disease, high blood pressure and some types of cancer.
For women, belly fat creates an additional risk, according to the Georgia Health System Regents. “It also produces estrogen,” GR health states, “which increases the risk of breast cancer.”
All those who have excess abdominal fat have an increased risk of developing insulin resistance, which can lead to diabetes and metabolic syndrome.
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