lower stomach exercises

lower stomach exercises

hi today i will show you the Best lower stomach exercises so how you can do that ? 

in this 3 Step-by-step lower stomach exercises you can start getting some result for your stomach . so let's start the first exercises is :

1.  bicycle crunch

i love This is execises bicycle crunches also work the rectus abdominus muscle (upper abs). This is the highest set of ab muscles you have the biscyle crunch is a great workout. Sometimes extreme measures are needed to activate these muscles. To perform this correctly, kneel on all fours.

bicycle-crunch

1. Ball crunches

The ball Should to be the proper size for you, as an instance it ought to be simply to a small degree taller than your knees to be snug. this is often what i think up to now.

You kind of sit on the front of the ball, feet flat on the bottom, knees out to ninety degree angle or maybe one thing a lot of.

Lower back invariably connected with the ball after you crunch.

ball crunches

1. Crunches exercises for lower Stomach

The most common form of body crunches is with your feet flat on the ground and your knees bent like in this picture and hands behind your head.

body-crunches

Then you crunch squeezing your abs while you always keep your lower back in contact with the ground.

Don't relax your abs when you go back to the flat position, you should feel the tension for the whole duration of the lower Stomach exercise.

leg exercises for women

this is the lower legs exercises for women and men .

leg exercises for women

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you can develop all problems in the legs and feet, daily exercise and not smoking can help prevent serious damage.

1- Walking :

take a brisk daily walk of 1/2-1 hour. try to increase the distance every day.

walking

2-Staircase exercise :

walk briskly up a flight of stairs using only the balls of the feet.

Staircase exercise

3-Stretching the calf muscles :

lean with the palms of your hands against a wall. keep your feet some distance away, the heels firmly on the floor. bend your arms 10 times. keeping your back and legs straight.

Stretching the calf muscles

4-chair exercise:

sit down on a chair and raise yourself up 10 times keeping your arms crossed.

chair exercise

5-tiptoe exercise:

hold on to a chair and raise and lower yourself on the toes of one foot, then the other.

tiptoe exercise

6-leg bends :

hold chair. put one foot forwad as shown and lower body straight down,keeping both feet on floor. raise and lower10 times. change legs.

leg bends

7-heel raising :

get up on your toes and then down on your heels , about 20 times. also try putting your whole weight first on one leg and then the other.

heel raising

8-leg sweeps :

stand with one leg slightly raised,on a book for example . while holding on to a chair or table swing the other leg back and forth 10 times. chantchange to the other leg, repeat.

leg sweeps,leg exercises for women

9-wave your feet :

sit down on the floor and lean backwards. shake your feet until they are relaxed and warm.

this is the best leg exercises for women and men  you can always learn this topic for best exercise for belly fat .

keys to kill cellulite

5 Critical Keys to Kill Your Cellulite

One of our contributing experts recently put together a kick-butt article that is the “Do This – and DON’T Do That” rule-book when it comes to getting rid of unsightly cellulite dimples, shadows and ripples. It’s a quick read with some eye-opening tips and a helpful video that you’ll want to see while it’s still up.
———————————————————————————————————————-
-contributed by – Joey Atlas, Womens’ Body Enhancement Specialist — M.S., Exercise Physiology"

"Ask any woman on the street what the definition of "cellulite" is and you'll get a confused variety of answers. From “toxic fat pockets caught in the skin” to “bands of fiber pulling down on the skin” and many odd things in between…"

Cellulite Gone – Bikini On

The truth is: most people really don’t know what “cellulite” actually is, or, what causes this odd appearance of the lower body trouble zones…"

This is no surprise as there actually is no such thing as ‘cellulite’… So how do we get rid of something which doesn’t exist?"

Download The Best lower abs workout  App 

Here’s the answer:
"The word, “cellulite”, was cleverly made-up several decades ago, in a European beauty-spa, to DESCRIBE the bumpy, shadowy and dimpled appearance of skin in the lower body trouble zones of the female body. (butt, hips, thighs, legs)"
The beauty spas then started cashing-in and profiting big-time by marketing "beauty" services and products to get rid of "cellulite". And if you're like most women who've been challenged by this issue, then you probably already know all of those passive and superficial beauty treatments do not get rid of the dented shadows and mushy dimples on your buns, legs and thighs."

In order to make your lower-body smooth, tight and attractive, there are 5 steps to follow.

Here they are:

5 Critical Keys to KILL Your Cellulite

1: You cannot get rid of the dimples and shadows (cellulite) by rubbing an odd gel, weird lotion or goopy cream on your trouble zones and problem spots.
So, stop using them – as some can actually make your cellulite worse.
Despite the fact that there are dozens of supposed ‘cellulite reduction creams’ on the market, there is no possible way for any one of them, no matter how expensive, to get rid of your cellulite. Cellulite is not a skin problem. Its an underlying structural issue, that can only be corrected by reversing the cause of atrophied muscle fibers directly beneath your “cellulite” trouble spots."
Since the squishy dimples and shadows are a superficial symptom of a problem below the surface; it’s impossible for the creams, lotions or gels to have any physiological impact on the cause of the issue…"
2: Risky and expensive ‘medi-spa treatments’ can only reduce your bank account – not your cellulite problems. And there are many consumer reports about women being seriously scarred or injured as well.
Stay away from these as the FDA reports show women who’ve been scarred or injured for life.
Painful, dangerous and uncomfortable services ranging from endermologie to body-wrapping have been proven to be totally ineffective when it comes to treating cellulite. However, advertising and marketing loopholes allow these services to be cleverly marketed to desperate women who are at wits end with the unattractive dimples and shadows on the lower-body problem areas."
3: The unattractive dimples, shadows and saggy ripples known as cellulite are not ‘genetic’ and you are NOT stuck with them forever if you have them.
Falsely believing this will prevent you from getting rid of your cellulite. So, don’t entertain this nonsense for 1 second.
These two ridiculous myths are often passed around by ‘neighborhood know-it-alls’ – and many women actually believe these 2 myths – especially if they haven’t found the right way to get rid of the cellulite. Whats even more alarming are the number of doctors who also believe in and foster these 2 demoralizing falsehoods.
Yes – it is common to see a mother and daughter, both with the lower-body "orange peel" look, BUT this doesn't mean cellulite is genetic – it simply means both women have not found a way to lift, tone and firm the muscle layers under the dimpled, saggy skin."
4: You can get rid of cellulite, regardless of your age – or when you began to notice it."
Since cellulite is a structural issue (muscle) – it can be fixed with simple and unique body movements which target the cellulite areas."
These types of moves can be followed by any woman, regardless of her age or fitness level. And it doesn’t matter if the cellulite started in the early teen years – or after pregnancy – or after menopause – it’s still a structural issue that results from soft, un-toned muscles underneath the saggy, dimpled, shadowy skin."
5: The only proven way to permanently get rid of the dimples and shadows of cellulite is through a series of simple, yet specifically targeted lower-body movements"
These unique movements focus on lifting, shaping and toning the muscle layers so they gently push outward against the skin – to bring back the smooth, tight and sexy appearance, while burning off any excess flab, if there is any."
This is how regular women reverse the cause of cellulite dimples and shadows… AND, if there happens to be any excess fat in those zones – it will be burned off as fuel by the muscles. This bonus of losing any unhealthy excess body-fat is nice because it reveals a great body and it works wonders for your health profile."
BUT you won’t learn about these unique slow-tempo movements in the gym or your local health club."
These body movements are NOT done with typical weights and machine type exercises." "Most regular fitness instructors don’t even know about this type of targeted cellulite-killing method. (click to watch video)

"
These muscle-stimulating movements can be done right at home, in total privacy."

– The female lower-body has over 90 muscles…"

Picture those 90 muscles BENEATH your skin’s surface in your legs, butt, hips and thigh zones. That’s where the magic happens in regards to true removal of mushy dimples and saggy shadows in the trouble spots and problem areas…
Despite what most women have been led to believe, there is a critical difference between a ‘general workout program’ – and a laser-focused, cellulite removal method. The sweetest benefit of this is; you don’t need access to a health club or fitness center." …"Just click PLAY on this video by Joey Atlas, (M.S., Ex.Phys.) and get it started now:" (it opens in a bigger screen so you don’t miss a thing)
These are simple, unique moves you can start doing today, right in the privacy of your own home. And if you start this type of targeted muscle stimulation method today – you will start feeling results within 2 weeks and seeing results within 3 to 4 weeks."

To see the 90 muscles in your lower-body and

how you can reverse the cause of the bumps,

shadows and dimples in your trouble zones and

problem spots, just click play above.

EXTRA TIP – # 6: The Dimples, Ripples and Shadows of Cellulite Get Worse if They Are Not Taken Care of Properly. And the worse it gets, the harder it is to reverse.

So, watch the video above to avoid further frustration, disgust and anger. It’s your body so just do the right thing for it."

moves to lose belly fat

6 moves to lose belly fat

how it works ?

moves to lose belly fat three or four times a week do 1 set of each move back to back. do the full circuit 3 times.

you'll need :

A Set of 5 to 15 pound dummbbells and resistance loop Or resistance band tied in a small loop .

there are 6 moves to lose belly fat as shownn below.

1 - Balancing Squat

*20 reps total alternating sides each times .

Balancing Squat

Stand tall with your feet slightly wider than hip-width apart.keeping your chest lifted and maintaining a neutral spine,
lower into a deep squat,reaching both arms to the floos (try to tap the ground if you can).As you press up , shift your weight into your right leg as you bend your left knee and grab onto your shin withyour left hand (as shownn). hold for 1 count , release your leg,and return to start

2 -Side-Steepping curtsey

*20 reps total alternating sides each times .

Side-Steepping curtsey

Stand tall with your feet slightly wider than hip-width apart.hads
clasped behind your head.cross your right leg behind your left and lower into a curtsey lunge , reaching your right hand to the floor ( as shown) .quickly stand back up and return to start.

3-Hinging Deadlift

*20 reps total

Hinging Deadlift

Grab a pair of dumbbells and stand with your feet slightly wider than hip-width apart,knees slightly bent.hold the weights in front of your thighs,palms facing in . maintaining a neutral spine,hinge forwad
from your hips,reaching the dumbbells to the ground,until your torso is almost parallel with the floor.
focus on using your glutes to raise your body halfway back up (as shown) abd then return to full forward hinge again.

4-Shifting Side Lunge 

*20 reps total ,alternating sides each time

Shifting Side Lunge 

Stand with your feet together, holding dumbbells by your sides. take a wide

step out to your right and lower into a side lunge, reaching dumbbells on either side of right leg (as shown). bend your left knee and shift your weight into both legs, into a wide squat position, reaching the dumbbells to floor in front of you,then extend your right leg and shift your weight to the left, moving into a side lunge with your left leg. push off your left foot to bring your legs together and return to start.

5-External hip raise

*repeat 20 times quickly and then switch sides

External hip raise

loop a resistance band around your ankles and lie on your right side,supporting your upper body with  your right hand and forearm. extend both leg out, feet flexed . brace your abs in tight and lift your top leg up to hi height , rotating your leg to turn your toes down to the floor,keeping tension on the band, lift your leg slightly higher than hip height , pushing against band, with heel rotated up to the ceiling. return to hip height.

6-Side-lying leg lift

*repeat 20 times quickly and then switch sides.

Side-lying leg lift

loop a resistance band around your ankles and lie on your right side with your right arm extended onthe floor, left hand in front of your body for sup-port. brace your abs intight , bring your bottom leg slightly in front of your top leg (let the inside of your top foot rest on the ground), and lift your leg up to the ceiling, keeping your hips stacked. maintain tension on the band at all times and pulse your bottom leg up and down.

lower abs workout

exercises to belly fat - workout for lower abs

this is exellent workout for lower abs , as well as for balance
if you have problems with your lower back it is better to put hands behind your back for a support.put hands under your chin .

legs are straight and are forming 30 degree angle with the floor start crossing your legs.
make at least 10 repetitions.

lower abs workout

Best Exercise To belly fat For Lower Abs

1. Lying on your back.flex your feet . arms stretched behind head and flat on floor.
2. roll up and stretch for toes. lead with head. arms travel with head.
3. Slowly roll back into starting position. curve spine, lower vertebrae by vertebrae
4. return to flat position.

Download The Best lower abs workout  App 

this the best lower abs workout help you burn off your stubborn belly fat in a clever, healthy and balanced way - and most importantly - for good, like it already did for thousands upon thousands of people.

Now what is the best exercise for belly fat ?click here to get best exercise for belly fat

body fat percentage

body fat percentage

The body fat percentage of a person or animal is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat.

Knowing your body fat percentage is very crucial because it helps you know the general state of your health. The percentage is usually that of both the vital and stored fat with respect to their total weight. Having a lower or higher value than what medical professionals recommend poses a health risk. 

The body processes fats when someone is hungry and has not taken anything. This explains why people who fast or go on restrictive diets lose weight fast. Men and women have different limits because of the difference in nature of the bodies. 

Women are genetically predisposed to accommodate more fat in their bodies because of the hormonal changes they are subject to and their childbearing task. Fats are usually processed to provide the necessary energy lacking. It is considered risky for a woman having less than 10 percent as well as above 32 percent. A woman having a value more than 32 percent is considered obese. 

Men on the other hand require it in lesser amounts than in women. 3 percent is considered enough for them and any value above 25 percent is what gets a man to be obese. Obesity poses people to health risks such as diabetes, heart failure, osteoarthritis, obstructive sleep apnea and congestion which make them unable to engage in physical activities for long periods and could even die. 

However, it is actually a good thing to ask the question "what is my body fat percentage" You see that if you don't ask that question, then you're not realizing that there could be a problem when they're actually might be one. The vast majority of us gain fat gradually over our lifetime. It's always helpful to the monitor it somewhat closely. 

body fat percentage

you can calculat your body mass index to get your body fat percentage .body mass calculator online

ways to boost metabolism

ways to boost metabolism

the easy ways to boost your metabolism 

metabolic rate is the number of calories your body uses to execute its basic functions and it's also referred to as metabolism. This rate depends on several elements: 

• Age - calories burn slower with age due to the loss of muscle tissue and gain of fat tissue 

• Sex - man have more muscles and less fat than women - that's the way the nature has created us; and thus they (men) burn more calories on the average 

• Body size - larger bodies require larger energy expenditure so they burn more calories. In addition to metabolism, physical activity and food digestion/processing also contribute to the overall calorie-burning mechanism. The more exercise and the more vigorous and strenuous, the more calories you burn.

Food processing by our bodies is quite an activity in itself. While metabolism amounts to about 65 to 75 percent of the calories you burn each and every day, food processing by can amount .

So What is The best ways to boost your metabolism ?

Here are the 15 foods that can boost your metabolism

1. Grapefruit
2. green tea
3. yogurt
4. almonds
5. coffee
6. turkey
7. apples
8. spinach
9. beans
10. jalapenos
11. broccoli
12. curry
13. cinnamon
14. soymilk
15. oatmeal

ways to boost metabolism

 get best body when you eat well + workout hard + sleep a lot .

workout to belly fat

workout to belly fat

Why exercise to belly fat is necessary ? and how to start workout to belly fat

Most people involved in belly fat believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.  

step by step to start workout to belly fat

1. The Bicycle Exercises - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16  repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy for exercises to belly fat is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weights without realizing it. It is important to look for an exercise to belly fat you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

 exercises to belly fat

foods to belly fat

exercises to belly fat - foods to belly fat

5 foods to belly fat

Dreaming of a flat stomach without hitting the gym? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Flat stomach food 1: Flax seeds

Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.
Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fibre and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Flat stomach food 2: Berries

Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Flat stomach food 3: Yoghurt

Not only is yoghurt low in fat and calories, so good as a weight loss food, but many yoghurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yoghurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Flat stomach food 4: Whole grains

Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fibre, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.
Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Flat stomach food 5: Water or other still drinks

While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat belly. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.
If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

exercises to belly fat - foods to belly fat

best exercises to belly fat

exercises to belly fat

Split Up Your Cardio Workouts best exercises to belly fat

Most people do cardio for around 30 minutes a few times per week, whether
it’s after a workout or on a day they don’t lift weights. Are you satisfied with the
progress your 30-minute cardio workouts give you?

Here’s a simple trick use to double their fat loss without spending any more time doing cardio: split up your cardio workouts. Let’s say on Thursday after work you typically lift weights followed by a 30-minute run. That morning, get up and perform 15 minutes of full-body cardio like I mentioned earlier. Then, after your evening workout perform another 15 minutes. If you train in the morning, do the 15 minutes in the evening before or after dinner. It’s that simple. There are two primary benefits to splitting up your cardio.

Benefit #1:

you can exercise at a higher intensity since it’s only 15 minutes. A key component of burning belly fat hinges on training at the highest intensity your body can handle. When you only have to go for 15 minutes it’s much easier, and more motivating, to push yourself because you only have to train for minutes instead of a mind-numbing hour. Think about the times you tried to do more cardio than your body was ready for. By mid-workout your body was so fatigued that you couldn’t move fast. And based on what I mentioned in Trick #2 you know this impedes the rate at which your body will burn fat. To keep your speed up you’ve got to keep your workouts short. The other problem with training for too long is that you’re more likely to get injured.

Benefit #2:

you’ll give your metabolism two boosts instead of only one each day. Each time you train it puts your body in fat-burning mode. You might think that 30 minutes is just 30 minutes. It’s not. Training twice stimulates your metabolism to double the return on your investment. There’s no best time to exercise, so don’t worry about spacing out those two cardio sessions perfectly. And you might think that it’s a pain to find time for two workouts instead of one. Once you try it I bet you’ll realize that it’s as easy to get two 15-minute workouts as it is to get one 30-minute session. The key is to do full-body cardio exercises such as jumping jacks, split jacks, rope jumping, squat thrusts, etc. The best exercises to burn fat are also the same exercises that require no equipment. So you don’t need to plan an extra trip to the gym. But maybe it’s just too difficult to find time for two separate workouts. No problem. The solution is this: do half of your cardio workout at the beginning of your weight training workout followed by the other half at the end. The trick, however, is to do two different forms of cardio at the beginning and end of your workout. You could do the jumping jack/split jack/squat thrust combo at the start, and then do sprints after you lift weights.

best exercises to belly fat

Why two different forms of cardio in one workout? It’s all about managing fatigue. Remember, to keep your speed up you don’t want to do anything for too long. The time it takes to lift weights isn’t long enough to allow your body to recover from the jumping jack/splt jack/squat thrust combo so it’s best to do a “new” form of cardio at the end. Burning abdominal fat requires a unique approach to training!

So now you have two options: Option #1: perform 15 minutes of one form of cardio in the morning and evening. Option #2: do two different types of cardio in your regular workout: one form at the beginning, another form at the end.

belly fat burning exercises

what is the best exercise for belly fat

Move Fast to Burn belly Fat

belly fat burning exercises

belly fat burning exercises - exercises to belly fat

There are numerous upper body exercises you can do that fit the bill. The key is to use exercises that work your as many upper body muscle groups as possible. A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups, or light bent-over rows definitely is.
The “slow” group performed each squat for a count of two seconds up and two
seconds down. The “explosive” group lifted as fast as possible and lowered for a
count of two. Here’s how it all breaks down between the two

Slow Group --  exercises to belly fat 

• Exercise: Squat
• Sets: 4
• Reps: 8
• Load: 60% of one-rep max (1RM)
• Rest: 90 seconds
• Tempo: two seconds down, two seconds up (This tempo is referred to as 202.)

Explosive Group -- exercises to belly fat

• Exercise: Squat
• Sets: 4
• Reps: 8
• Load: 60% of 1RM
• Rest: 90 seconds
• Tempo: two seconds down, lift as fast as possible (20X)

exercises to belly fat 

What did the research show? The explosive group burned more calories during
and after their workouts! Yep, the researchers concluded that lifting fast is an effective strategy for weight loss.
But this research goes beyond merely lifting fast. Your goal when exercising should be to move fast. No matter if you’re lifting or running, make a point to speed it up and your body will burn more calories and fat. This is why athletes who move fastest have the leanest, most athletic bodies on the planet - you only need to look at a 100-meter sprinter’s rock-hard midsection to know this is true. 
This is another reason why I listed the jumping jack, split jack, and squat thrust in the previous section. All of those exercises can safely be performed at top speed.Whatever you do: do it faster and you’ll burn belly fat faster!

Move Fast to Burn belly Fat

exercises to belly fat

Move Fast to Burn Fat Fast - exercises to belly fat

I’m about to discuss some groundbreaking research about lifting fast and burning fat. But before I do that, let me explain why the research in question really is worth getting excited about.Ever since commercial gyms like Bally’s and 24-Hour Fitness opened their doors, people have been training with slow tempos. The reasons why slow training became popular are numerous (none of them make any scientific sense), but at the top of the list is that noticeable “muscle burning” that people get when they lift slowly for long, drawn-out sets.This muscle burning sensation makes people feel good. It makes them feel like they really worked their muscles. And if muscles feel like they’re burning, that means fat loss is just around the corner, right? Heck, that’s probably how the terms “burn” and “fat loss” got associated with each other. Eventually, exercise physiologists postulated that the acidification of muscles (the burning sensation) might cause your body to release growth hormone, a fat-burning hormone. However, no one was sure if there was a correlation between the two, but it sure looked good on paper.This brings me to a recent study where two human performacne laboratories analyzed the effects of explosive lifting versus slow contractions with regard to calorie burn.The cool part of this study was that everything was same in terms of exercise selection, sets, reps and rest periods, except for one variable: the speed of the lift. They all did four sets of eight reps (4x8) with the squat with 60% of their one repetition maximum (1RM).

what is the best exercise for belly fat

what is the best exercise for belly fat ? - exercises to belly fat

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the best exercise for belly fat Here’s a refresher of each exercise.

Jumping Jack

Download The Best lower abs workout  App 

How to do it: start with your feet narrow, arms down at sides. Jump your feet out to the sides as you simultaneously lift your arms up and overhead until they touch.
Transition quickly between each position.

Split Jack

How to do it: start with your left leg forward, right leg back with arms held straight out to sides. Jump in the air and switch your stance as you simultaneously clap your 
hands in front. Each time you clap is one rep.

Squat Thrust

How to do it: stand with your feet slightly wider than shoulder width. Push your hips back, squat down,

 and place your hands on the ground without rounding your back.

 Next, jump your feet back to a push-up position. 

Then, jump your feet forward so you’re in the squatting position with your hands on the ground, 

and jump and reach overhead (you can omit the jump and simply stand up if that better suits your joints).

Need proof that the jumping jack/split jack/squat thrust combo work? Try this. Start with 10 jumping jacks, 

then immediately do 10 split jacks, followed immediately by 10 squat thrusts. 

Next, do nine reps of each exercise without resting. Then do 8 reps of each. 

Continue until you perform one rep of each exercise.

 You’ll realize how effective just a few minutes of the right exercises can be!Back to shadowboxing.

 If you’re running outside and don’t like the idea of throwing punches in your neighbor’s front lawn you can always do push-ups. 

Run for two minutes, then drop to the ground and do as many push-ups as you can. 

Run a few more minutes followed by more push-ups.There are numerous upper body exercises you can do that fit the bill.

 The key is to use exercises that work your as many upper body muscle groups as possible.

 A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups,

 or light bent-over rows definitely is.