Rapid Abdominal Weight Loss Exercise

One of the most common goals in weight loss is to reduce the abdomen. In addition to being extremely unhealthy, belly fat weakens your overall fitness level. Although dieting is a fundamental key to any weight-loss program, the best way to lose weight off your abdomen is through exercise. Cardiovascular training and abdominal-specific weight training are the best methods to improve your abs and lose weight in a healthy and quick manner.

Cardiovascular Training

The best way to lose weight is by increasing your metabolism and burning calories and fat. Cardiovascular training can accomplish this. Cardio works your lungs and heart, forcing your body to burn calories and increase its metabolism. An increased metabolism will break down food rather than store the extra calories as fat. Although cardiovascular training is not abdominal-specific, it is the most effective way to lose weight.

Aerobic exercises are the most common form of cardiovascular training. Running, swimming, and biking are all effective methods. Aerobic exercising consists of elevating your heart rate and keeping it at a fixed pace for a prolonged period. Start with a five-minute warmup phase and some dynamic stretches to prevent injury. Then perform aerobic exercise for 30 to 45 minutes. Pick a pace that is difficult, yet possible to sustain for the full workout. Keep the pace fixed throughout the exercise. Finally, end with a cooldown phase similar to the warmup. For best results, perform some sort of cardiovascular training three to four times a week.

Abdominal-Specific Exercises

If you are trying to lose belly fat, core exercises and abdominal exercises will speed the process. Exercises like hanging leg raises and body planks will introduce your core to something it is not used to. Confusing your muscles will ensure that your exercises will not level out. Crunches and sit-ups are good, but a way to make them more effective and more difficult is to add weight or to do them on a decline bench. Grab a 10-lb. weight and hold it on your chest and then do the crunches or sit-ups. This will add more resistance, forcing you to do more work. Working on your obliques is also important in shaping up the abdomen. Side planks or twisted leg raises will focus on this area. Any type of core exercise will give you results, but doing something you are not used to or have not done in a while will help you lose the unwanted belly fat much quicker.

One of the most effective exercises is the bicycle kick. It trains your upper and lower abdominals, as well as your obliques. Lie on the ground with your hands interlocked behind your head and your elbows pointing in opposite directions. Raise your feet off the ground and bend your knees and hips off the ground into a 90-degree angle. Pump your legs back and forth as if you are riding a bicycle while simultaneously raising your shoulders off the ground and twisting your torso from side to side. As you raise your left knee, twist to the left side so that your right elbow can touch your left knee and vice versa. Perform 20 repetitions on each side for three sets.