How to get rid of belly fats by exercising without equipment.
I am Stone Mkomah a Physique Transformation Trainer who help people burn belly fats without involvement of any equipment. Some of these exercises can be done at home or fields three times a week to produce desired results.
Almost everyone would love to have sexy abs. A little effort in 30 minutes sessions, three times a week, can make a difference within three weeks.
My goal is to show you the best and practical way to burn stomach fat, so you can finally flaunt a well-toned stomach. Read on and burn the unwanted calories with these exercises to burn stomach fat quickly.
1: Running or walking.
As you exercise through running and walking, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Running and walking can be part of your interval training routine and do not forget to warm up and cool down if you take up running for weight loss. This should take 15-20 minutes.
2: The bicycle exercise
Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
These are some bicycle exercises you can do:
-Lie on your back with hands behind your head.
-Raise knees to your chest while lifting head and shoulders off the ground.
-Bring the right elbow to your left knee and straighten the right leg.
-Switch sides - bring the left elbow to your right knee and straighten the left leg.
-Continue switching sides to simulate a pedaling motion.
-Breathing should be relaxed and even.
-Do 1-3 sets with 15-20 repetitions.
3: Vertical leg crunch.
The vertical leg crunch is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout’s intensity.
-Lie down with hands behind your head.
-Put your legs straight up with knees crossed.
-Flex abs to lift head and shoulders off the floor.
-Lay back down.
-Keep legs extended in the air the whole time..
-Exhale when you flex; inhale when you lay back down.
-Do 1-3 sets with 15-20 repetitions.
4: Reverse crunch.
The reverse crunch was also ranked above regular crunches as the 5th best exercise for strengthening core muscles.
-Lie flat on the floor with arms at your sides.
-Cross your feet and lift them off the floor so your knees create a 90-degree angle.
-Contract ab muscles and lift head and shoulders off the ground.
-Exhale when you contract; inhale when you lower back down.
-Do 1-3 sets with 15-20 repetitions. If you have been fighting flab since years because you hate going to the gym, then your life just got simpler. Well, dreaming of getting a flat tummy at home without hitting the gym just got easier because we have come up with a list of five exercises which can be very well done at home to achieve that envious flat tummy!
Here are the five exercises that you can do at the comfort of your home to get a flat tummy.
5; Crunches/Sit ups.
Perhaps the easiest of them all and most beneficial for upper abdomen, crunches would be your first go-to for a flat tummy and a fitter you. All you need to do is lie down straight on the floor, holding your hands by your ears. Slowly bend your knees with your feet straight on the floor. Thereafter, lift your shoulders and upper back, up and away from the floor ensuring your face points towards the ceiling. Exhale as you go up and inhale as you return to the original position. 15-20 repetitions per day would be perfect to attain those washboard abs!
6: Crunches with twists.
Perfect to get rid of those love handles caused after eating oodles of junk food, crunches with twists begin with simple crunches. The only difference being, one has to raise oneself up slowly and then twist one’s body from the waist for better results. Try to touch your left knee with your right elbow and vice versa 15-20 repetitions on each side can do wonders to your flabby tummy.
7: Pike and stretch.
Lie straight on the floor with your legs extended over your hips, then pull yourself up, like one would do while doing crunches. Ensure your hands reach towards your feet. Bring your arms back overhead, lowering your left leg towards the floor. Crunch up again with your hands reaching for your toes, bring your arms back overhead and lower your right leg towards the floor. Repeat 20 times for an unbelievably fit tummy.
8: Side Plank.
Lie down on the floor, on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. Place your right elbow directly under your shoulder. Contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. 15-20 repetitions per day are best if looking at having a flat tummy.
Burning stubborn belly fats just got easy and safe.
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, crunches, stretching and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So what are you waiting for? Come out from your comfort zone and reclaim your pride!