The Best Abdominal Exercises To Do At Home

The Best Abdominal Exercises To Do At Home

In this article we will be taking a look at the best abdominal exercises to do at home. Not everyone can afford a personal trainer OR a gym membership – but controlling your stomach line doesn’t have to be that costly…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


Why Belly Fat is The Last to Go?


First of all, some people are genetically set up to carry more weight around their midsection, whilst others tend to store fat around the thighs or hips.

Men are more likely to fall into the belly bulge trap and develop excess fat around the stomach. Women tend to follow suit when they get through the menopause.

It’s worth noting that if older members of your family struggle to lose weight around their midsection, genetics could condemn you to the same fate!

This just means that you will have to go that extra mile to lose belly fat – try that little bit harder.

Changing things you can control, like your food intake and how much you move also has a huge impact on weight loss.


EXERCISE SETUP NO. 1


First things first – we just had to include a workout video that starts with the mighty caption – ‘Washboard Wednesday’

I mean – how cool is that?

But it’s not the only reason behind us showcasing the video here, this is an excellent exercise setup for both men and women looking to burn on those abs.

The video course goes through the following segments:

  • Two down One Ups for 45 seconds with extinction at 45 seconds
  • Figure 8’s for 60 seconds with extinction at 60 seconds
  • 21 Crunch for 12 reps with extinction at 12 reps
  • REST 30 SECONDS AND CONTINUE
  • Scissor V Ups for 45 seconds with extinction at 45 seconds
  • Hip Touch Planks x 15 each side with extinction at 15 each side
  • Russian V Tuck Twists x 16 reps each side with extinction at 8 reps

This home ab workout system follows the A-X six pack progression. This takes you through all of your home ab exercises in a specific sequence. You want to perform your lower ab exercises when you feel in top notch with your energy and strength (when you are at your freshest exercise point) because these exercises are very challenging.

The instructions in the video are setup to be used around 5-6 times per week for optimal results. It’s also a good idea to make sure your nutrition habits are in check before you take this video on!


EXERCISE SETUP NO. 2


We decided to include two exercise setups in this post because the first offering wasn’t totally ‘female-friendly’ in our book! Sure, it’s aimed at both men and women, but sometimes tutorials taken by the same sex athletes work best.

This particular exercise plan comes from YouTube’s holistic health princess Sarah (from the channel Sarah’s Day).


Why Belly Fat is Hard to Lose


Yeah, you’re not imagining things…and you’re certainly not the only one out there!

Belly fat is, and always will be, harder to lose than fat in other areas of your body.

Remember that exercise alone will sometimes fail, even if you go at it like a maniac!!!!

Why?

Well a lot of people put up barriers without even realizing it – alcohol consumption, eating too many processed foods, eating the wrong fats, stress, not getting enough sleep….

The list goes on and on – and all of these factors can effect your weight loss efforts!

If you have any questions regarding the subject we have covered here today, please leave them in the comment section below.

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What is The Best Way to Lose Belly Fat Fast?

What is The Best Way to Lose Belly Fat Fast?

Many people are predisposed to storing excess fat around the mid-section. The likelihood of developing love handles and a round, extended belly only increases with age. Unfortunately, weight loss through diet and exercise typically creates uniform fat loss, meaning that pounds will be shed all across the body in a uniform fashion.

Spot reducing fat can be incredibly difficult even though people are prone to storing a disproportionate amount of fat at the mid-section. The good news is that it is possible to target this common trouble zone and achieve incredible results.

In light of this good news, you’re probably asking the question, “What is the best way to lose belly fat fast?”.

This article will provide you with everything you need to know in order to achieve a trim, attractive abdomen within a very nominal amount of time.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


Choose The Best Belly Fat Burning Foods

Stored fat in the abdominal region is a sure sign that you’re consuming too many calories for your energy needs. Even if you don’t eat a lot of food in terms of overall quantity, this is still easy to do, especially if you’re relying on others to prepare your food for you. In order to burn more belly fat, you’ll need to cut back on fast food and prepackaged or ready-made food products.

Eating things closest to their natural state will provide the best benefits. Thus, you should opt for steamed brown rice rather than processed, pre-packaged rice mixes that have excess sodium, sugar and fat.

Try to base your diet around lean cuts of white meat such as turkey breast or chicken breast, modest servings of steamed or broiled fish, whole grains, low-fat dairy and ample servings of fresh fruits and vegetables.

Steamed Fish For Weight Loss

Rather than focusing on the quantity of foods that you’re getting, start focusing on the quality. You will invariably eat less and feel more satisfied. You will also be giving your body foods that are easy to break down and process and that are far less likely to be stored as abdominal fat.

There are also a few key foods that you should make sure to include in your diet. These foods have been proven to stimulate a robust metabolism while helping the body to burn off more of the fat that has been stored around the waist. They include:

  • Wild caught salmon
  • Pecans, almonds, walnuts, Brazil nuts and other true nuts
  • Low-fat milk
  • Tart cherries or tart cherry juice

The Difference – Subcutaneous & Visceral Fat

There are two types of fat that people can store around the midsection. These are subcutaneous fat and visceral fat.

Subcutaneous fat is fat that is stored just above the muscle. This is fat that you can actually pinch with your fingers, given its close proximity to the surface of the skin. While it detracts from the appearance and can have a negative impact on your health when present in significant quantities, some amount of subcutaneous fat is actually necessary and is not life-threatening.

The Difference - Subcutaneous & Visceral Fat

Visceral fat, however, is stored directly on top of your vital organs. It is in no way necessary or good for the body. People with considerable amounts of visceral fat at the midsection often have tight, large and extremely distended tummies.

If you have more visceral fat than subcutaneous fat around your midsection, you’ll need to place a strong focus on clean, healthy eating in order to get rapid and remarkable results. Supplementing a healthy diet with regular exercise will definitely help, but exercise for eliminating visceral fat cannot work on its own. You have to start eating for good health.


Flush Your System

An extended belly can also be the result of digestive irregularity. This is why people often do digestive cleanses when attempting to shrink their waistlines.

A cleanse can be a simple as cutting out certain foods that slow digestive processes down such as red meats, refined white carbohydrates and cheese or it can be a several day detox process that includes a stringently modified diet and special supplements with abrasive, microscopic additions such as ground up shells and hulls.

These abrasive materials gradually scrape off built-up stores of waste throughout the digestive tract while promoting regularity. As the bowels are cleansed, the abdomen invariably begins to shrink. A good digestive cleanse can be a very effective way to trim inches off of your waist in a very short period of time.


Targeted Strength Training Activities

Targeted toning exercises will also help you reshape your midsection. You should focus on activities that draw in and engage the lower abdominal muscles without putting an extraordinary amount of strain on your neck. This means that you don’t have to do hundreds of crunches or sit-ups in order to get the toned belly that you want.

Surprisingly, a simple yoga pose such as the plank position can provide far more impressive results. This looks like the top of a push-up and it engages each muscle in the core muscle set. Holding this for a full minute will create remarkable changes in the look of your belly. You can do this once in the morning and once at night.

Yoga pose

Best of all, by building your core muscles by performing the plank, you can also limit spinal stress and alleviate moderate back pain. People with excess fat around the midsection and limited abdominal strength often suffer from moderate amounts of back pain.


Run Your Way To A Firmer Belly

Toning exercises on their own will not do anything to eradicate belly fat. If you’ve been asking the question, “What is the best way to lose belly fat fast?”, you should get ready to lace up your tennis shoes.

Rigorous cardiovascular exercise will ramp up your metabolism, thereby increasing the rate at which your body burns calories and stored fat. The best forms of cardiovascular exercise for shedding belly fat are those that involve opposite arm and leg movements such as running, as this will simultaneously engage and condition your lower abs and your obliques or the muscles that travel down the sides of your abdomen.

If you don’t like running, you can try jogging or power walking instead. These activities are less stressful on the joints and bones and yet they still burn massive amounts of stored fat while providing considerable muscle toning benefits.

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