Wednesday, 1 June 2011

The Best Workouts to Burn Fat & Get a Flat Stomach

Workouts that burn fat and tone muscle, including abdominal muscle will be those that offer moderate to high-intensity calorie burning capabilities, combined with strength training that builds lean muscle mass. To combine the efforts of diet and exercise while at the same time seeking to increase muscle definition and flatten the stomach area, individuals need to engage in a variety of both all around exercise activities and those that focus on abdominal strengthening and toning.

Fat Burn

Engage in exercises and activities that burn fat, which is achieved by burning calories. In order to lose weight, a person has to burn off more calories than those ingested in order to drop weight. The best workouts to lose weight in the belly are all-around cardiovascular workouts like step aerobics, kickboxing, jogging, power walking, spinning and other high-intensity activities that increase heart rate and burn calories. Do a cardio or aerobic exercise routine for about 30 to 45 minutes.
Belly Busters
Perform targets abdominal exercises while at the same time following a low-fat and low-sugar diet, which 
will help reduce calorie intake and bloating. Specific exercises that target the belly or abdomen include crunches, waist twisting exercises, sit-ups, reverse crunches and lying-down bicycle exercises. Do abdominal exercises for about 15 to 20 minutes every day, on top of the cardio portion of your exercise activities to help tone and strengthen abdominal muscles.

Pilate Roll-Up

Engage in some basic Pilates exercises such as the roll-up, single- and double-leg stretch and one-leg circles.

For the roll-up, lie on the floor, arms over the head, feet together. Lift only the head and shoulders off the floor, sucking in the abs at the same time. Exhale and reach forward with your arms, like you're trying to pull something off the ceiling. Hold this position. Inhale and return the head and shoulders to the floor. Do this about five times.

Pilates Single-Leg Stretch

The single-leg stretch can be done while lying on the floor, back straight, legs extended in front of you. Lift both legs slightly off the ground and lift the head and shoulders off the floor. Exhale and lift one leg perpendicular to the floor, reaching the arms forward to touch around the calf. Pulse two times and then lower the raised leg while at the same time lifting the opposite leg. Pulse again. Continue this scissor-like move five times on each leg for a total of 10 repetitions.

Pilates Double-Leg Stretch

Lie on your back on the floor, legs straight. Lift the head and shoulders off the floor and grasp hands behind the head. Lift both legs to a 45-degree angle from the floor. Hold this position, and keeping the upper body off the floor, move the legs downward until they're about a foot from the floor. Then raise them back upward again. Repeat this move 10 times.

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