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…

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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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That Tricky Area – Causes of Weight Gain in Stomach

That Tricky Area - Causes of Weight Gain in Stomach

Well it’s that area again folks – even the fittest of us struggle to keep tabs on that spare tire area around the abdomen!

There are several main causes of weight gain in the stomach area and some of them you have the power to change.

There’s nothing worse than taking on a strict cardio regime only to see that stomach expand even further – you are losing weight everywhere else…why not your stomach?

Have you taken on the wrong kind of workout? Is this down to family tree genetics?

Let’s take a closer look…

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Abdominal Weight Gain Causes

Let’s not beat around the bush here – when we complain about a fat stomach we are really complaining about a fat abdominal area (that is where we are gaining the weight!).

The abdomen is the section of your body between your chest and pelvis – your stomach is nothing more than a ‘machine’ that digests the food you put inside yourself.

So what is the most likely cause of abdominal weight gain?

Well the obvious answer to this is just general weight gain – the weight your body takes on overall.

And why is this weight gain happening? (as if you need to ask…)

You are piling way too many calories in your body and you are not getting enough exercise.

Simply put – eat less and move more!!!!


Hormones & Age

Unfortunately, the older you get the slower your metabolism becomes and this means you are a lot more likely to gain weight in certain areas.

As we get older the fat distribution changes inside or bodies leading to more fat being dumped in the tummy area.

This seems to happen more with women – especially after the menopause.

Hormones & Age


The Meaty Kinda Diet

This was actually a little bit of a surprise to me – but it’s backed up by the International Journal of Obesity.

Apparently meat eaters are much more likely to gain weight in the abdomen than anywhere else in their body!

So if you like to chomp down on a steak a couple of times a week you may want to re-think your dietary direction. The same goes for pork and chicken (yikes!).

The Meaty Kinda Diet


Depression

The University of Alabama at Birmingham actually conducted a study that lasted 15 years on the link between depression and weight loss.

They discovered that study participants who initially reported that they were going through bouts of depression, were much more likely to experience abdominal weight gain (when compared to the study participants who were not depressed!).

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


Fancy a Beer??

This is the part of the article that 99% of you (including me) are going to ignore…but facts are facts I’m afraid!

Drinking alcohol increases the amount of calories you are putting into your body – period!

Alcohol is terrible for abdominal obesity – period!

The European Journal of Nutrition carried out research which concluded that people who drink over 3 alcoholic drinks a day are way more likely to see ‘tummy trouble’ in their weight gain…regardless of the amount of physical activity they took part in!

Alcohol & Belly Fat


The Genetic Link

Some of us are just plain unlucky…according to the International Journal of Obesity and Related Metabolic Disorders.

Yep, some of us are doomed to live out our lives ‘a little tubby’ due to the genetics passed down to us through our family tree.

But it’s not all doom and gloom…well…it isn’t if you’re a man anyway!

That’s right – genetics are more likely to play a role in abdominal fat in women than in men. Men tend to get a spare tire due to lack of exercise and a shitty diet!

The Genetic Link


Causes of Weight Gain in Stomach

Abdominal fat isn’t just uncomfortable and…undesirable???

It’s also linked to a variety of different health conditions…

Heart disease, stroke, type 2 diabetes, insulin resistance and high cholesterol levels.

So if you notice the spare tire getting bigger it’s probably time to rethink your diet and introduce a bit of fitness into your lifestyle. Remember – your health could well be at risk!

If you have any thoughts or opinions on the subject we have covered above, please leave them in the comment section below.

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