Belly fat is one of the most problematic physical fitness issues that many people have. This type of fat often develops because of combination of factors, including your age, diet, hormone levels and more. Not only do you have to worry about that ugly pouch in the midsection but fat build up in other areas of your body as well. All of a sudden you begin to feel those shirts and jeans you just bought not fitting the way they use and now you begin to get a little self-conscious. Now your not yourself anymore and find yourself beginning to lose confidence in the bedroom, at work or in other environments because of your appearance.
Belly fat is more than just a cosmetic problem. It has been associated with an increased risk of everything from cardiovascular disease to diabetes and even some types of cancers. Serious health conditions such as these can affect your quality of life as well as your longevity. It is understandable that you would want to get in a better shape and get that weight problem under control however, finding the time to visit the gym with a busy schedule may turn out to be quite a bit of a challenge.
The good news is that there are some excellent home workout activities that you can start doing today to shake off the flab around your midsection and give you an amazing cardio abs workout at the same time. In fact these exercises are not only good for your abs but they give you a entire full body workout. Being able to workout from the comfort of your home has its benefits. You don’t have to go anywhere and you can workout whatever time is convenient for you while still seeing great results. Here a few indoor/outdoor exercises you should be doing to not only better your abs but to get a full body workout at the same time:
If you are serious about losing weight, shaking the fat off of your abs and getting a toned physique, burpees should be the number one exercise included in your workout plan. Burpees are an excellent choice for a full body cardio workout. They have muscle-toning benefits throughout an extensive range of the body. When you want to experience weight loss fast, cardio activities and muscle-toning exercises combined can give you exceptional results. Burpees as well as related variations cover both of these bases.
To complete a burpee, you start in a standing position with your feet shoulder-width apart. Crouch down so that you are squatting and your hands are on the floor. With speed, kick your feet backward in a single motion so that you are in a plank or push-up position. Do a push-up from this position. Then, kick your feet back up underneath you so that you return to a squat and then to a standing position. The next step to complete a burpee is to jump straight upward with your hands in the air. You can then return to a squatting position to repeat the exercise.
As you can see, many areas of the body are involved in this activity and this is how you are able to achieve a full body workout. A burpee targets the hamstrings, triceps, chest, glutes, arms and core muscles. When you repeat at least 10 to 15 burpees in a set at a decent pace, you will notice that your heart rate increases substantially. If you complete this type of cardio-based activity with speed for 10 to 20 reps at a time, you can enjoy a great calorie burn. It may take some getting use to at first. You can start with about 5 sets with 10 reps and work your way up. Remember that increasing muscle mass has also been shown to burn more calories while your body is at rest. Because of this fact, the muscle-toning benefits of burpees can provide you with substantial benefits.
There are some modifications that you can make to this exercise. For example, if you are not currently able to do a full push-up, you can get onto your knees to do a modified push-up. You may also skip the push-up altogether until you build enough upper body strength to complete this step in the exercise. You can also avoid jumping in the air to decrease the cardio aspect of the activity. Instead, you can simply move upward onto your toes.
On the other hand, if you have excellent upper body strength, you can do multiple push-ups with each repetition or to use your hands to jump up off the ground with each push-up motion. Another way to add difficulty to a burpee is to use weights. Hold dumbbells in each hand, and choose weights that have a flat edge for safety purposes. You simply keep the weights in your hands throughout the entire process. Another option is wearing a backpack with weights in it through the entire routine. Consider increasing the weights as needed for an even greater challenge.
When you think about skipping, thoughts of skipping around with your friends and siblings in your early childhood years may come to mind. However, skipping is an excellent cardio workout for adults who want to know how to lose belly fat while enjoying the benefits of a full body workout.
It is a simple exercise that you can do to produce exceptional results in your core and throughout other areas of your body. Its one of the most influential exercises used by many athletes in different sporting events ( including boxing basketball and football) to build endurance, stamina, and muscle tone. There are multiple ways to skip for exercise, and each can help you to raise your heart rate for an exceptional calorie burn. You can also expect to work major muscle groups such as your core, glutes, arms and legs.
A basic skipping exercise is done in place rather than moving around the room. You simply raise one leg while jumping upward off of the other one. Swing the opposite arm upward while doing this. As soon as you land back on the ground, raise the other leg upward off of the ground while jumping off of the opposite leg. Switch arms for the arm movement. You can repeat this process for a minute or two. You can use ankle weights for more of a challenge.
Remember that this is only one variation of skipping. There are multiple variations of skipping you can do to get yourself in great shape. For skipping with or without a jump rope, you can add horizontal or vertical lunges in the middle of the skipping process. You can also add arm movements to the skipping motion. Incorporating hand dumbbells into the skipping motion can also increase the effort of the motion.
Because skipping is a cardio-based activity, this is a great opportunity for you to follow the rules of high intensity interval training, or HIIT. With HIIT, you work hard enough to elevate your heart rate to approximately 75 to 80 percent of the maximum heart rate that you can achieve. If you do not know how to determine this heart rate precisely, focus on working out to a level that is challenging yet still doable.
Stay at this pace for a few minutes before lowering your pace substantially to a resting or recovery rate. After your heart rate has decreased substantially, pick up the pace to repeat the process. This alternating technique between intensity and rest can help you to burn a substantial number of calories and can help your belly fat to disappear quickly.
3. Short Sprints and Runs
If your trying to lose that stubborn belly fat while getting yourself a full body workout, doing short runs or sprints is definitely a great option for you. Many people think that they must run many long miles to see an improvement in their physique and lose those extra pounds. When most people think about running to get fit or lose weight they think about marathons or having to run 3 to 4 miles a day to see results. For some this can be a disc thought but actually you really don’t need to do this. In fact you can actually get leaner doing short sprints than long runs. Think about the difference in built between a marathon runner and a sprinter.
If you want to know how to lose weight through running, keep the principles of HIIT in mind. You may think that short sprints and fast runs would yield the same or less results as a long distance run, but this is not the case. Sprinting requires powerful bursts of energy, and this means that your targeted muscles are working more intensely.
Both sprinting and running work your core, glutes, hamstrings, calves, quadriceps and hip flexors. However, through the explosive and powerful intensity of short sprints and runs, you may see faster results from your exercise efforts. This can burn more calories and improve muscle tone more substantially than a slow, steady jog.
Sprinting should be done outside rather than inside your home, and you will need to wear the right supportive shoes for safety and health. Try to run a fast pace for approximately 20 to 30 seconds. Run at about 75% to 80% of you fastest so you won’t burn yourself out from the reps. Slow down to a fast walk or a slow jog after the sprint. The goal is to get your heart rate up quickly before resting. Move at your slower pace for approximately 30 seconds before sprinting again. Repeat this process for at least five to ten minutes if you are physically able to do so. You can increase your time and even your speed and intensity as your health and fitness level improves.
A good way you can do a good sprint workout at home is through sprinting to one light pole to the next(if you have any in your neighborhood) , then walking back and going gain. You can also perform sprints on a treadmill by increasing the speed of the treadmill for a few seconds then dropping it back down.
Remember that you can also alternate this exercise with others that can be comfortably done outside, such as squats, skipping and even burpees. The best workout results usually come when you target multiple muscle groups through various exercises rather than when you spend your entire workout session only doing one or two types of exercises.
4. Push Ups
If you are focused on learning how to lose weight fast, doing a few sets of push-ups daily is an excellent idea and exercise to incorporate in your workouts. It works your entire body but its a definite way of achieving a great upper body workout.
Push-ups are an exceptional exercise for people who want to trim down belly flab and have a sleeker physique. It has been one of the most (if not the most) influential workout in the military for many years. Core muscles are heavily used throughout this exercise to keep your body rigid and straight throughout the reps. Remember that push-ups are similar to a plank, but they have the added arm motion that increases the difficulty. In addition to working your core, push-ups also target your upper arm muscles, your chest muscles and even the muscles in your upper back and shoulders.
To complete a basic push-up, you get down in a plank position on the ground. Then, bend your arms so that your head, neck and chest move closer to the ground. Try to keep your glutes from pointing up in the air as you lower your body as close as possible to the floor, and focus on keeping your back as straight as possible. Then, raise your body upward again by straightening your arms. Repeat this up and down motion at least ten times per set. You will notice over time that your strength increases substantially, and you can do more reps in each set.
There are many variations of push-ups that you can try based on your overall fitness level. For example, if a standard push-up is too challenging for you, you can always start from a position on your knees rather than your toes. If this is still too challenging, you can stand up and do the push-up motion against the wall. As your strength increases, you can gradually make the exercise more challenging.
On the other hand, if you need more of a challenging, you can put weights in your hands. With each upward thrust, do an arm raise upward on each side. Another way to make push-ups more challenging is to add a jump when you push up. As you elevate to the raised position with straight arms, you use your arms to jump a few inches above the ground before lowering again. Some people even have enough upper body strength to do one-handed push-ups.
When you add speed to your push-up motion, you also increase your heart rate. While toning and strengthening your muscles is important if you want to trim down the size of your belly, cardio fitness is also important in order to target stubborn fat around your midsection and on other areas of your body. A cardio workout can burn calories while the motion of this exercise tones many major muscles throughout your upper body.
5. Mountain Climbers
A mountain climber is a type of exercise that many people are not familiar with, but it has profound benefits on your goal of getting a good cardio workout and trimming a way that extra fat from around your waist. To begin this exercise, you will bend down in a position that is almost like a downward facing dog position in yoga. Rather than bending straight down and touching your toes, you will place your hands on the ground a few feet in front of your feet. For greater difficulty, place hands even farther away from your feet. Place most of the weight on your hands rather than on your feet. Then, make a rapid motion drawing one leg upward as close to your arms as possible. Quickly return that leg to the starting position, and draw the other leg upward.
Repeat this exercise as fast as possible for an intense calorie burn. You can also use this full body workout in combination with other exercises to enjoy the benefits of HIIT. As you proceed through the motions, focus on keeping all parts of your body except your legs as still as possible. In addition, practice good form to maximize the toning and strengthening benefits.
The mountain climber exercise works your core muscles as you draw your legs inward and push them outward. This exercise also targets your arms and shoulders, your hip flexors, your quads and other muscles. Because so many major muscle groups are worked out with the mountain climber exercise, you may notice that this is an exceptional workout for extensive results throughout the body.
There are a few variations to the mountain climber that you can use to target different muscles or to burn more calories. For example, rather than allow the drawn-up leg to touch the floor, keep it off the ground when you draw it up. This can increase intensity and burn of the motion. To target other muscles, turn your hips slightly with each motion.
You can draw your legs outside of your arms. You can also twist your legs and feet slightly inside so that they move toward the opposite arm. For each of these variations, focus on keeping your form in line while also completing the movement as quickly as possible. Form trumps speed, but speed gets your heart rate up for a better fat-burning workout.
6. Tuck Jumps
If you are looking for an excellent home workout that helps to shape your tummy and hips with amazing results, tuck jumps should be incorporated into your fitness efforts. To complete a tuck jump, you start in the standing position with your legs shoulder-length art. Bend down into a squatting position. Try to squat as low as possible. Then, quickly jump straight in the air. As you reach the height of your jump, draw your knees into your chest as high as possible. Pull your knees upward to your chest with your hands to maximize the motion. This type of exercise is also called a knee-to-chest jump or a knee tuck jump.
Tuck jumps are a type of explosive activity that can quickly elevate your heart rate while also toning your body. Because of the cardio workout aspect of tuck jumps, this is another great activity to use with a HIIT strategy. Try to complete at least 10 to 15 tuck jumps per set, and you can complete two to three sets with each workout session.
This type of exercise has profound benefits on many muscle groups. Specifically, the motion of drawing your knees up can work the core muscles as well as your hips and glutes. The squatting and jumping motion works many muscles in your legs and glutes. Other benefits associated with tuck jumps are the ability to boost agility and concentration along with building endurance and stamina.
If you want a lighter version of a tuck jump, consider starting on your knees. Then simply raise and lower your body from a kneeling position. For an easier standing variation of the tuck jump exercise, you can place a medicine ball between your back and a wall. Squat downward while maintaining pressure against the ball, and then rise upward.
The ball will roll up and down the wall with you, and you should not lose control of the ball. A harder variation of this type of core exercise is to add hand weights to this activity. You can also add a leg motion to the tuck jumps. For example, before squatting, extend one leg forward so that you are only squatting down on one leg. Be sure to alternate your legs with each rep for an even workout.
7. Medicine Ball Slam
Using a medicine ball at home, you can easily burn fat and tone your midsection with a medicine ball slam workout. Medicine balls are available in many weights and sizes at local general merchandise and fitness stores. Common weight ranges are between 15 and 45 pounds, but there is variation outside of this range as well. To complete a medicine ball slam, you stand with your feet shoulder-width apart.
Raise the medicine ball over your head as high as possible. With great force, slam the medicine ball into the ground right in front of you. As the ball drops downward, lower your legs into a squatting position. Try to catch the ball as it bounces slightly upward. With the ball in your hands again, stand up and raise the medicine ball over your head. Repeat this motion at least 10 to 20 times based on your capabilities. Complete three sets, and give yourself time to rest between sets.
The primary muscles worked in the medicine ball slam exercise are core muscles and specifically your upper and lower abs. There are secondary muscles worked as well, such as your shoulders, back and legs because of the squatting movement. Because of the powerful motion associated with slamming the ball on the ground, the medicine ball slam can be a cardio workout if you move at a fast rate of speed. In addition to the fat burn from a cardio-intensive workout, it also is a toning exercise mean you get a good abs and full body workout doing it.
You can easily control the intensity of this slamming exercise by choosing a heavier or lighter medicine ball as needed. There are a few variations of the medicine ball slam that you can do to work a different combination of muscles. For example, you can stand perpendicular or at a 90-degree angle from a wall.
Ensure that you are at least a few feet away from the wall. Hold the ball on its underside with the hand that is furthest from the wall. Throw the ball toward the wall by twisting your body as you throw it. Use great intensity to enjoy better results. Repeat this action at least 10 to 20 times on both sides per rep each time you do a workout. This twisting motion targets your lateral abs and back as well as your arms and shoulders.
Another variation that also works your core is to lay on the ground, and hold the medicine ball overhead with both hands. Place your legs straight in front of you, but lift them an inch off of the ground. This is your resting position. Raise your legs upward toward the ball while you also crunch your upper body to work your abs. Try to touch the ball to your toes. Repeat this action at least 15 to 20 times per rep, and use a heavier medicine ball as needed for greater intensity. You can use variations of a crunch as well. For example, you can lift one leg upward at a time while keeping the ball overhead and your shoulders off the ground in a crunch position.
8. High Knees
Another excellent exercise that you can do at home to target your abs is the high knees exercise. You can perform this exercise in place while inside your home, or you can head outside if you prefer to use a forward movement when doing the high knees movement. This is a relatively simple exercise that only requires you to raise each knee as high as possible in front of you one at a time with a jump each time you raise a knee. Very simple exercise but very effective.
Alternate legs. Be sure to incorporate alternating arm movements upward as well for a more significant cardio workout. The best results for burning fat off of your midsection come when you repeat this motion as fast as possible without sacrificing form. Try to jump as high as possible while extending your arms as far overhead as possible. You can also follow HIIT strategies for a great workout.
The high knees exercise primarily works your calves, glutes and quadriceps, but it also works many secondary muscles. Some of the secondary muscles that are worked through high knees are the abs, the hamstrings, the hip abductors and the shins.
Remember that the cardio activity can burn calories while the activity tones your muscles to give you exceptional results. The faster that you repeat the motion or the higher that you jump, the greater your cardio intensity workout will be. Burning calories can help you to reduce belly fat as well as fat throughout the entire body.
If you need a lighter workout when performing the high knees exercise, you can always slow down the speed and even avoid the jump. Instead of jumping, simply elevate your body onto your tip toes with each raised knee motion. You can also lift your knees to a moderate height rather than lifting them as high as you can possible go.
For a more substantial workout, increase the speed as much as possible. You can also add ankle weights and hand weights to focus more heavily on muscle toning and strengthening. Another variation is to add a squatting or back lunch motion in between your high knee raises.
9. 90 Degree Squat Jump
An excellent variation on the typical squat is the 90-degree squat jump. This is a powerful, intensive exercise that will elevate your heart rate quickly for a substantial calorie burn. You begin the exercise by standing with your feet about shoulder-width apart. Bend your knees so that you squat as far as you can comfortably manage.
When you raise your body, jump upward so that your feet are off of the ground. As you do so, twist your body so that the entire body rotates 90-degrees to the left. When you repeat the squat jump, rotate your body 90-degrees to the right.
The primary muscles that are with this type of squat jump are your quadriceps. However, this exercise also engages your core, your lower leg muscles, your glutes and even your back and arms. As with many of the other exercises listed here, focus on form as well as speed.
When you repeat this motion with intensity and speed, you will elevate your heart rate to burn calories while you also tone the primary and secondary muscle groups that are targeted. Burning calories can melt away fat so that your toned midsection is revealed and eventually giving you that six pack cut you have been waiting on.
The 90-degree squat jump can be completed with multiple variations. If you want to reduce the intensity of this exercise, reduce the depth of your squat. You can also jump to a 45-degree angle rather than to a 90-degree angle. Another variation is to avoid jumping altogether. Simply raise yourself up to your tip toes while twisting your torso in one direction and then the other.
If you are looking for a way to increase the intensity of the 90-degree squat jump exercise, consider adding ankle weights so that you have to use more energy to jump up off the ground. You can also add dumbbells in your hands for even more significant toning and to burn more calories. Try to complete at least 20 total jumps per set, and complete at least three sets per workout. Increase weight, intensity and reps over time as your strength improves.
10. Reverse Lunge to Step Up
With trying to achieve a full body cardio workout at home and tightening up those flabby abs the same time, the reverse lunge to step up is an excellent exercise that can help you to achieve your goals faster. You can burn fat from this exercise by first standing on a stable platform that rises to a height between your mid-calf and your knee. A common platform that is used is a weight bench. However, the stairs in a two-story home or outside near your patio may also work well. The higher the platform, the greater your challenge will be.
While standing on the platform, step backward off the platform with a single leg. As your body moves backward with this motion, drop this leg so that you are doing a reverse lunge. Drop into the lunge, and try to get your knee to reach as close to the ground as possible. Then, stand back up, and use your leg muscles to pull your body back upward and onto the platform. Repeat this backward lunging motion with the other leg. Continue this process until you have completed 20 total reps, and at least three total sets for your home workouts.
While you may be inclined to try to rush through your reverse lunge to step up exercise to elevate your heart rate, focus on perfecting your form. When you make slow, focused movements, you can more fully engage your core, glutes and back muscles. In addition, the deeper your lunges are, the more substantial the benefits may be.
Because of the lunging activity, this exercise targets most of your legs muscles. Despite the fact that you are moving rather slowly to ensure good form, you may notice that this exercise does elevate your heart rate substantially because of how strenuous the motion can be to complete. In this way, you can tone your core and burn calories in the process through this reverse lunge movement.
There are multiple variations of the reverse lunge to step up exercise that you can do. If you need a lighter workout, simply choose a shorter platform to step on and off of. You can even remove the platform entirely if you are not ready for that intense of a workout.
If you want a more strenuous workout, hold weights in each hand. In addition, when you stand up on the platform, you can add arm movements. For example, you can raise your arms overhead, extend them laterally or even do an arm curl. This is an excellent way to incorporate upper body toning and strengthening into the exercise for a more substantial fat burn. Adding ankle weights is also a smart idea if you want even more substantial fitness results.
Bringing It All Together
In wanting better abs and a better body, some may think that simply doing a intensive cardio workout to burn calories is enough to produce results. In many cases, individuals with this mindset unfortunately are letdown because they do not see the results they desire from their high-intensity workouts. If you are serious about toning your midsection and getting rid of stubborn belly fat, you need to take a more comprehensive approach.
Each one of these exceptional exercises are designed to help you burn calories and tone your midsection in the process but you have to take it serious and be persistent. You can’t do it one or two days and stop because you not seeing the results right away. For the best results, you need to incorporate as many of these exercises into your workout on a regular basis.
You also need to complete multiple sets with each workout. Mix it up a little. One day you can do burpees , skipping, lounges and high knees while another day you can do Push ups, sprints, medicine ball slam, and tuck jumps. Try to increase your weights or reps regularly so that your body regularly becomes leaner and stronger over time. In addition, try to complete your home-based workout session at least three to four times per week. As strength and abilities improve, focus on variations that can make your workouts more challenging. Challenging your body is essential if you want to enjoy progressively better results.
What It Takes to Eliminate Belly Fat
Exercising regularly and weight training activities can help you to shed body fat, drop pounds and tone your stomach but there is more to it than just that. If you are serious about eliminating belly fat quickly, you need to take a comprehensive approach rather than to rely on only one aspect of a complete fitness strategy.
For example, these exercises will produce minimal results if you are still eating a high-calorie diet that is filled with excessive carbs, sugars and fats. When you begin this type of exercise routine, you need to create a meal plan and follow it carefully.
Give yourself ample nutrients necessary to keep you energized throughout your workouts, but avoid excessive calories and especially excessive amounts of sugar which is the main cause of extra weight gain. In fact cutting back on sugar alone can result in extra weight loss.
Having a proper diet is very important. You can also incorporate fasting into your weight loss plans as it has many health benefits, helps tremendously with losing overall body fat (especially midsection), and your overall well being.
You can also combine these exercises with other exercises and routines such as yoga. Remember that you will need to lose fat throughout the body to see results. After all, while you may tone and strengthen your core region, fat loss will occur rather uniformly across the body rather than in a specific area that you desire. While walking, biking,or jogging each day may not be enough to tone your belly and melt away midsection flab by itself, alternating between full cardio workout days and lighter exercises like walking or light jog may be a good idea.
You will also need to stay devoted to your effort. It is not reasonable to expect to see results overnight or even within a few weeks when it may have taken you months or years to fall into your current health state. Set realistic goals. Also, consider measuring your hips, chest and waist before you begin your regimen. The number on the scale does not always show the results that you are generating. This is because you may be gaining muscle while losing fat. Monitoring your progress in this way rather than by checking the number on the scale every day can help you to stay motivated to continue with your efforts.
Another way to motivate yourself is to place a current photo of your belly as your phone’s background or on your fridge. An alternative to this is to place a picture of your physique from a time in your life when you felt you was at your prime and looked your best. Place these images in a location where you will see them frequently (such as the mirror) so that they can motivate you to stay on track.
Each of these exercises can help you to lose weight quickly across your entire body. Each of these exercises also works in different ways, so you should do your best to incorporate as many of them as possible in your workouts. With regular effort and by consuming a healthy diet, you will slowly begin to develop the sleeker physique and healthier overall appearance that you desire. You will enjoy an improved level of self-confidence, better overall health and many other fabulous benefits.