People who want to look more fit often complain about belly fat. In particular, many people have problem with "love handles." Far from love or lovable, these are deposits of fat found on the sides of your lower torso, around the external oblique muscles.
Traditional crunches and sit-ups will not help you, as they mostly work the abdominal muscles and not the obliques. However, there are a few stomach exercises which are specifically intended for the obliques, helping lose love handles.
Here are four exercises to lose love handles:
1. Side Bends
This simple exercise is probably the best way for losing love handles. Begin by standing upright. Place your feet shoulder-width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.
2. Torso Twist
This exercise is also great at losing love handles, and is good to do right after the side bends. It is also done in a standing position. With your feet shoulder-width apart, slowly twist the body to one side, then to the other. The most important thing is to twist from your torso, not from the hips. The most of the twisting work should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
3. Side Crunch
The next two exercises require you to lie down on the floor or other flat surface. You can use a mat or towel as a cushion. Lie down on your right side. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about 12 inches. Contract your obliques as you do this. Hold for several seconds, then slowly lie back down. Switch to the other side.
4. Seated Knee Drop
Position yourself on the floor so that you are resting on your hipbones. You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about 6 inches above the floor. Hold for 1 second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.
Wednesday, September 3, 2008
Wednesday, August 27, 2008
Best Stomach Flattening Exercises
There are many stomach exercises for people who want to shape and strengthen their midsection. It is easy to find different exercises, but how do you know what are the best stomach exercises?
According to recommendations by fitness experts, listed here are what appear to be some of the best stomach flattening exercises.
1. Crunchless Crunch
Regular crunches are excellent for working the muscles at the front of your stomach, but they do very little for the transverse abdominal muscles deeper in the midsection, plus they put strain on your back and neck. This exercise works the transverse muscles with no back or neck strain. It involves pulling the belly button in towards the spine.
To begin, either kneel or lie on your stomach. Relax your body as much as possible, and then use only the lower abdominals to move your belly button toward your spine. Hold for 10 seconds. If holding for 10 seconds feels easy, hold for a longer period.
2. Hip Lift
Remain on your back for this exercise that also flattens the stomach. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Now, contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
3. Long Arm Crunch
For this exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Other best exercises include the vertical leg crunch, torso twists, and any Pilates routine.
According to recommendations by fitness experts, listed here are what appear to be some of the best stomach flattening exercises.
1. Crunchless Crunch
Regular crunches are excellent for working the muscles at the front of your stomach, but they do very little for the transverse abdominal muscles deeper in the midsection, plus they put strain on your back and neck. This exercise works the transverse muscles with no back or neck strain. It involves pulling the belly button in towards the spine.
To begin, either kneel or lie on your stomach. Relax your body as much as possible, and then use only the lower abdominals to move your belly button toward your spine. Hold for 10 seconds. If holding for 10 seconds feels easy, hold for a longer period.
2. Hip Lift
Remain on your back for this exercise that also flattens the stomach. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Now, contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
3. Long Arm Crunch
For this exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Other best exercises include the vertical leg crunch, torso twists, and any Pilates routine.
Sunday, August 24, 2008
3 Exercises to Lose Stomach Fat
The stomach is a problem area for lots of people, and those who want to lose fat of their belly are many. A balanced diet is something you must think about, but there are some excellent stomach exercises to help along the process.
The following exercises are specifically designed to help reduce belly fat. They are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, you should advance to something more demanding.
1. Vertical Leg Crunch
This exercise is a variation on the traditional crunch. Lie on your back on a flat surface. You can use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough so you cannot see them. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdomen muscles and lift your shoulders, head and upper back up to about a 30 degree angle. Do not lift with your hands or lead with your head.
2. Long Arm Crunch
For this stomach exercise, lie on the floor with your knees bent and feet flat. Extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Also, do not lead with your arms, and keep them straight and alongside your head.
3. Reverse Crunch
Lie on your back, with a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at 90 degree angles and your hips make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
The following exercises are specifically designed to help reduce belly fat. They are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, you should advance to something more demanding.
1. Vertical Leg Crunch
This exercise is a variation on the traditional crunch. Lie on your back on a flat surface. You can use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough so you cannot see them. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdomen muscles and lift your shoulders, head and upper back up to about a 30 degree angle. Do not lift with your hands or lead with your head.
2. Long Arm Crunch
For this stomach exercise, lie on the floor with your knees bent and feet flat. Extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Also, do not lead with your arms, and keep them straight and alongside your head.
3. Reverse Crunch
Lie on your back, with a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at 90 degree angles and your hips make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
Wednesday, August 6, 2008
5 Things: Burn 100 Holiday Calories
Holidays are a great time to get together with family and friends, to share laughter and memories, and to eat a ton of delicious decadent foods. Here are five easy ways to burn 100 calories around this time of year:
1. Vacuum your entire house before your guests arrive for 25 minutes.
2. Clean vigorously around the house for 30 minutes, scrubbing the shower and bathroom, washing the windows and floors, and sweeping the stairs.
3. Iron your family's fancy party clothes so they look pressed and neat for 25 minutes.
4. Crank up the holiday tunes and dance with your family and friends for 20 minutes.
5. Take your dog, or just yourself for a brisk 15 minute walk.
You've got to do all of this stuff anyway, right? Well, maybe not the ironing! Now you know at least, that all that hard work is burning calories too.
1. Vacuum your entire house before your guests arrive for 25 minutes.
2. Clean vigorously around the house for 30 minutes, scrubbing the shower and bathroom, washing the windows and floors, and sweeping the stairs.
3. Iron your family's fancy party clothes so they look pressed and neat for 25 minutes.
4. Crank up the holiday tunes and dance with your family and friends for 20 minutes.
5. Take your dog, or just yourself for a brisk 15 minute walk.
You've got to do all of this stuff anyway, right? Well, maybe not the ironing! Now you know at least, that all that hard work is burning calories too.
Saturday, June 28, 2008
Counting on Calories
Be sure most of your carbs are from whole grains or fruits and vegetables, which supply energy, nutrients, and fiber. Aim for 6 servings of whole grains, 4 servings of fruit, and 5 servings of veggies per day.
Your body needs all three food energy sources to function properly: carbohydrates, protein and fats. Diets that restrict certain food groups to less than recommended amounts may deprive you of important vitamins and nutrients.
For example, diets that strictly limit carbohydrate intake may rob you of the important B vitamins, selenium, magnesium, and fibre found in whole-grain foods or the disease-fighting carotenoids and flavonoids found in fruits and vegetables.
For optimum health, stick to carbohydrates that raise blood sugar levels slowly, such as oatmeal, brown rice, barley, and whole-grain breads and cereals. Steer clear of high-glycemic index carbs, such as white rice, and cookies, cakes, bread, and pasta made from white flour, which tend to cause unsteady spikes in blood sugar levels.
Your body needs all three food energy sources to function properly: carbohydrates, protein and fats. Diets that restrict certain food groups to less than recommended amounts may deprive you of important vitamins and nutrients.
For example, diets that strictly limit carbohydrate intake may rob you of the important B vitamins, selenium, magnesium, and fibre found in whole-grain foods or the disease-fighting carotenoids and flavonoids found in fruits and vegetables.
For optimum health, stick to carbohydrates that raise blood sugar levels slowly, such as oatmeal, brown rice, barley, and whole-grain breads and cereals. Steer clear of high-glycemic index carbs, such as white rice, and cookies, cakes, bread, and pasta made from white flour, which tend to cause unsteady spikes in blood sugar levels.
Thursday, June 19, 2008
Counting Calories
Many people underestimate their total calories intake and consumption. For instance, estimates that its food supply produces 3,900 calories for each person per day. Man is claims to consume an average of 2,618 daily calories, while woman report eating 1,877 calories. The fault, experts say, lies in the large portion people eat and this confounds the estimates.
To lose weight, it all goes back to basic health science and common sense. We have to burn more calories than our intake. The trouble is trying to figure how much we have to burn without becoming emaciated along the way.
The basic rule is to multiply your current weight in pounds by 15. This gives you an estimation of the total numbers of calories needed to maintain your current weight, assuming that you are moderately active.
Consider that you are a woman weighting 120 pounds and standing at 5 feet 2 inches - that is approximately 12 pounds higher than what can be considered healthy. So, by multiplying 150 and 15, it gives you an estimated daily intake of 1,800 to maintain your weight calories.
But to start losing weight, calorie consumption should be lowered by 200 to 1,000 calories from the weight maintenance estimate, i.e. between 800 and 1,000 calories. This provides for a healthy weight loss rate about one pound a week.
Again, moderate exercise is necessary to achieve target goals.
To lose weight, it all goes back to basic health science and common sense. We have to burn more calories than our intake. The trouble is trying to figure how much we have to burn without becoming emaciated along the way.
The basic rule is to multiply your current weight in pounds by 15. This gives you an estimation of the total numbers of calories needed to maintain your current weight, assuming that you are moderately active.
Consider that you are a woman weighting 120 pounds and standing at 5 feet 2 inches - that is approximately 12 pounds higher than what can be considered healthy. So, by multiplying 150 and 15, it gives you an estimated daily intake of 1,800 to maintain your weight calories.
But to start losing weight, calorie consumption should be lowered by 200 to 1,000 calories from the weight maintenance estimate, i.e. between 800 and 1,000 calories. This provides for a healthy weight loss rate about one pound a week.
Again, moderate exercise is necessary to achieve target goals.
Saturday, January 5, 2008
Cutting Down The Calories To Lose Weight
A lot people wish to have nice body shape, understand the numbers to an easy way to start and to do that.
In order to lose a pound a week, you will need to cut your daily calories by 500. One pound equals 3,500 calories, so if you cut out about 500 calories between diet and exercise every day, you'll lose a pound a week. That is what is considered the best way for keeping weight off.
That's not that much. Let's say you burn 250 calories by walking about 40 minutes. That only leaves you 250 calories left to burn. To put it into perspective -- a 20-ounce bottle of soda has about 250 calories, or if you switch from mayo to mustard on your sandwich, you can save you 100 calories.
Those little changes can add up fast.
In order to lose a pound a week, you will need to cut your daily calories by 500. One pound equals 3,500 calories, so if you cut out about 500 calories between diet and exercise every day, you'll lose a pound a week. That is what is considered the best way for keeping weight off.
That's not that much. Let's say you burn 250 calories by walking about 40 minutes. That only leaves you 250 calories left to burn. To put it into perspective -- a 20-ounce bottle of soda has about 250 calories, or if you switch from mayo to mustard on your sandwich, you can save you 100 calories.
Those little changes can add up fast.
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