Belly Exercise

[KASAAC]

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Twisting crunches

Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.

Crunches

Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals.

Weighted Cable Ball Crunch

Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breathe out on the hard part of the crunch and breathe in on the easy part.

Ball Crunches

Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting position

Bridge

Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where your abdominals are clenched for a long period of time.

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HANGING KNEE RAISE

The Hanging knee raise is an exercise aimed at strengthening the lower abdomen muscles. This exercise is similar to the Hanging leg raise. A horizontally placed bar is used. The person hangs from the bar with the arms parallel to the body length. The legs are to be held straight. If the person is tall, the hands can be separated a little bit more. Keeping the torso still, slowly pull your knees up keeping your legs together. Pause for a second, and slowly lower your knees back to the starting position. Double bars with elbow rest are also used to perform this exercise. The elbow is rested on the bars and then the knee is raised as mentioned in horizontal bar arrangement. The arm is not stressed much rather the abdomen alone is squeezed.
Execution
The body should hang from the bar freely, without resisting the force of gravity. The knees should be pulled up slowly, without separating the legs. For greater effectiveness, raise your knees above the thighs-level position with a momentary hold at the top. Exhale before lowering your legs to the initial position under control. Pause momentarily and then repeat. The key to this exercise is doing it slowly. Increasing the pace reduces the stress on the abs and makes the exercise ineffective. A normal workout should consist of 2 or 3 sets with 6 to 12 repetitions each. Adequate intervals between sets are essential.
Points to be Remembered
1. Control of pace is the key to this exercise. To reap the maximum benefits out of this
exercise, slow it down as much as you can.

2. The torso should be kept absolutely still. The upper body muscles should not play any role in
the exercise.

3. The body should hang freely without any resistance against the gravitational force.

4. The body should not swing from side to side while raising the knees.
Advantages
This exercise is an excellent way of reducing the belly fat by strengthening the lower abdominal muscle groups. The abdominal strengthening plays a role in spinal stability and the performance of various sports. The straight-leg variant of this exercise involves both the lower and upper portions of the abdominals, which ensures maximum muscle stress to produce the greatest tension and, as a result, the greatest amount of strength and definition. The free hanging pose of the body strengthens the spinal cord, which ultimately leads to greater back bone strength and increased stability.
This exercise is difficult to execute but the advantage is that no complicated equipments are required. A horizontal bar is very commonly available. The numerous variants of this exercise can be tried out to achieve maximum muscle contraction and faster belly fat reduction.

HANGING LEG RAISE

Hanging Leg Raise is an exercise which trains the whole abdominal muscle group. The only thing needed is a pull-up bar. The person hangs from the bar with the arms exactly parallel to the body length, with the fists curved away from the body. The distance between the arms may be varied to compensate for the person’s height variations. The legs should be straight and joined together with the feet parallel to the ground. After hanging in the horizontal bar, the legs are raised slowly, still keeping them straight, with no effort being added by the arms. Only the lats, abs and muscles surrounding the elbows should be stressed. The legs should be raised till it becomes perpendicular to the body. Bring the legs to the initial position slowly and repeat for desired repetitions. Double bars are also used. With elbows rested on the double bar, legs are raised slowly and on reaching the maximum position, which is almost a perpendicular position to the body, a gentle pause is done. Thereafter legs are brought down as slow as possible exhaling air from the lungs.
Execution
The body should hang freely, till it loses all its momentum and is perfectly still. The legs should be kept straight while lifting up. No momentum is to be provided by the upper body. Keeping the torso still, slowly bring the legs back to their initial position. The duration should be slow: 2-5 seconds up and 2-5 seconds down. Do 2-3 sets with 5 to 8 repetitions each with proper intervals.
Points to be remembered
1. Keep the body absolutely still.
2. Hang freely till the body loses all its momentum.
3. The arm muscles should not be stressed while lifting and lowering the legs.
4. Reduce the speed as much as possible to achieve better results.
5. Raise your legs as high as possible but make sure that it does not go beyond 120 degrees. Recommended angle is 90 degrees to your body.
6. While bringing the legs down, the initial position should not be reached whereas the crunch up should be started well before the starting position to ensure maximum squeeze to the lower belly parts.

Advantages
This exercise provides a complete abdominal workout. Both the upper and lower abdominal muscles are stressed equally to generate maximum strain and hence maximum reduction of belly fat is achieved. The free hanging of the body improves stability and posture while improving spinal strength. The higher and slower the legs are raised, the more the abdominal muscles are contracted. This generates more tension in the abs and reduces the belly fat. The variations of this exercise are tough when compared to conventional crunches. But with constant execution, this exercise trains the core abdominal muscles to a greater extent than the other methods. The only equipment needed is a horizontal bar and no other special equipments are necessary.

CHIN UP CRUNCHES

Chin up crunches is a strength training exercise, which strengthens the back and the biceps, while effectively reducing belly fat if executed correctly. This is a relatively tougher exercise when compared to other techniques of belly fat reduction. It requires the person to lift their own body weight against the force of gravity. A horizontally fixed bar is needed for this exercise. Start off the exercise by gripping the bar with both hands, with the palms curved towards you. Hang on the bar for your full body length. Pull yourself up till the chest reaches the bar’s height. Pause for a moment and then lower your body fully. The exercise is more effective when the body is lowered down to a full extension. This can also be done by gripping the bar with both hands, with the palms curved away from us. While crunching up the maximum point is to touch the bar with the chin. Now while lifting the body up, the abdomen gets tightened and thus the belly fat is miserably burnt.
Execution
The lats are worked upon by this exercise. The upper part of the body should be stressed while keeping the lower part still. To obtain best results, perform the exercise for 3 sets with 6 to 8 repetitions. There should be proper intervals between each set. As the hands lift the body, they may get rough against the bar and normally hand gloves are preferred while working out this exercise. The effectiveness of this workout increases if the legs do not touch the floor while lowering the body.
Points to be Remembered
1. The biceps should not be stressed to pull the body weight. Instead the lats should be stressed.
2. The slower this exercise is done, the better the results.
3. Added weight can be used to increase the resistance against the body weight.
Advantages
This exercise may look tougher than most others but the results are equally overwhelming. Once the person gets the hang of it, the exercise proves to be an excellent way of reducing belly fat. In addition to the reduction of belly fat, the biceps, lats and shoulder blades too get worked up. The combined usage of the upper body muscles helps in strengthening the torso and building a thicker and wider frame. Moreover concentrating on a single muscle group also proves to be effective.
The common availability of a horizontally fixed bar has made this exercise a very common one for a complete upper body workout. A stronger torso helps in improving body posture and increases stability. Once the initial difficulty is overcome, the results will be there for everyone to see.

V CRUNCHES

The belly fat disorder is caused due to lack of physical activity of human beings. This leads to decreased rate of metabolism in our body. Fats are one of the main sources of energy to our body and they are stored in the body for future use. As the time goes on, these fats get accumulated in the body to a large extent and leads to obesity. The muscles in the belly region are very flexible and hence it allows the hangover of large amount of belly fats. Various belly fat reduction exercises can be done to reduce the belly fats.
This exercise can be performed without too much of physical stress to our body. The effectiveness of this exercise increases with the accuracy and the number of times the exercise is done. The main aim of this exercise is to reduce the fat stored in the belly region. Strenuous workouts are not recommended as it burns more of glycogen than fat. Hence to maintain an optimum workout level the workout intensity should be maintained at a sustained rate.
Procedure
One should lie on the floor or use an exercise mat with legs kept close to each other. Now take a deep breath to regulate your blood circulation and make your body and mind ready for the physical work. Position in such a way so that your head and shoulder are placed 1 or 2 inches above the ground level and your heels are 2 inches above the ground. Place your hands with palms facing downwards near the hip. Now bring yourself up in this position by bending your knees at 90 degree angle and try to bring your knees near to the chest. Stay in the same position for about 2 seconds and return to the starting position in a very slow and controlled manner. Imagine that you want to basically create a ‘V’ motion while performing this exercise. Don’t impose too much stress on your head during the process and the stress should be applied in the abdomen muscles. This exercise should be repeated for at least 8-12 times and 3 sets for optimum results. However maximum attempts are recommended to impart strain in the abdominal muscles and to burn more belly fats. After finishing the exercise, put your feet back on the floor to sit up in a comfortable position to relax.
Precautions
Usage of flat surfaces is highly recommended as carrying out the work out in an irregular surface may cause body sprains. It is preferred to use an exercise mat as it gives more grips during the workout. Food should not be taken before doing this exercise as it may lead to vomiting due to constriction of stomach tissues. If you have any serious health related problems, consult a physician before carrying out this exercise.
Effects
This exercise produces good results in a short period of time but immediate effects cannot be expected as reduction of belly fat is slow and steady process. This exercise mainly helps you to reduce the fats in the lower stomach on the abdomen by increasing the rate of metabolism on complex fat molecules.



SIDE CRUNCHES


Physical exercises are a great way to keep our body fit and to refresh our mind. In today’s world, our lifestyle has evolved in such a way that we predominantly reduced our physical works and increase our comfort level. Even our daily chores like cooking, washing, cleaning the house etc are comforted by machines and this has a drastic effect in the metabolic process in our body. Due to this change in lifestyle, the metabolic activities are getting reduced day by day and thus resulting in unnecessary storage of fats. One such storage is the fat deposits in the underneath layer of the adipose tissues in the belly region. Side crunches are the exercises that are specially designed to reduce belly fats in the belly region and can be practiced by anyone without much physical stress and strain.
Procedure
One should lie on the floor or use a mat with legs wide spread and place your hands behind your head only to support its weight. Keep your eyes closed and take a deep breath to regulate the blood circulation and refresh your mind to make it ready for the physical work. Don’t impose stress on your head by pulling it during the exercise. The tension and the stress should be in the belly region and not in the neck. Now bend your knees approximately in the right angles and roll both the knees on the same side either left or right. Rest one hand near your exposed hip in the side and keep the other hand near your neck to support your head during the work out. Now imagine a line from your chin to your exposed hip and squeeze the abdominal muscles and slowly crunch up to the level as much as you can. Slowly lower your body and then repeat the movements. When finished on one side slowly roll both of your knees in the opposite side and repeat the work out process. During this work out session, your oblique muscles on the sides of the abdomen are stressed to expend energy. It also facilitates metabolic process to burn the belly fats.
Precautions
This exercise can be comfortably carried out in the indoors, however it is strongly recommended to do it outside. This is to make sure that fresh atmospheric air is taken in to the body to give rich supply of oxygen to your body during the workout. One should wear a comfortable dress during the workout as it should not hamper your physical movements and hinder the flow of blood. Short trousers and shoes are preferred as it is very light and increase the comfort level while doing the workout. However, the choice of dress is up to the persons who is doing the exercise and the ultimate aim is to feel comfortable and the dress which you wear should not hinder the workout motion.
Effects
Immediate effects cannot be seen as belly fat reduction is a slow and steady process. During the exercise, we are forcing our body to generate heat in the blood with the help of rise in the body temperature. The temperature in our body rises due to the metabolic activity that we have done during the exercise. Thus the heat produced in the blood break down the fat molecules present near the blood cells and thereby reducing the belly fats. It increases the rate of metabolism and refreshes your whole body.

THE CRAB AB WORKOUT

The Crab Ab exercise is done to concentrate on an isolated part of the body especially on specific muscles in the belly region. The crab abdominal is one such work out which mainly concentrates on the belly region and the lower torso of the body. As they ponder over the belly, region they tend to help in reducing the belly fat effectively.
Description
Begin by lying flat on the floor. Raise the legs and bend the knees. A chair like pose with the knees at right angles is normally preferred but during this workout it is tough to maintain the same position and so the knees can be bent but not to a greater extent. Place the arms behind the head in such a way that the elbows point towards the sides and the elbows are not be visible to the eyes and should point towards the east and west direction. The feet should point the wall. This is the initial position. Take a deep breath. Crunch towards any one side by bringing the elbow along the sides and move the toes towards the elbows. Execute this as slow as possible so that the fat around the bloated belly burns out effectively. It is very difficult to bring the toes and elbows together along the side but can be done to the greatest possible level. Exhale while crunching along the side. Return back to the initial position as slow as possible and inhale while doing so. Work out the same in the opposite side. 8 to 12 repetitions are normally preferred in a set. 3 sets are done with certain time intervals to extract the maximum benefit.
Precautions and Effects
The crunch down movement along the sides can be done by sliding on the floor but not resting on it completely. The trunk has a major effect due to this. The elbows should be extended towards the sides and it should not be visible to the eyes. While crunching, the elbows tend to come forward in front of the face. Proper practice and control over the work out can eliminate this problem. The legs are raised up and so while crunching down the legs do come down. This has to be avoided.
This is a comparatively a hard workout than the other exercises to reduce belly fat. Obviously this falls into the high intensity workouts carried out to reduce the belly fat. It is quite hard to start with but once worked out on a routine basis we can witness great results in a short period of time.
This exercise directly affects the hips region/love handles and helps in getting a very good shape in the hips region. There are very few exercises to reduce fat in the hip region and hence this is highly recommended.

[Meakin]

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