Abdominal Exercise - Set Right to Get Rid of Belly Fat
Abdominal exercise is done to cut down the fat from the belly and strengthen the abdominal muscles thereby improve certain sports and back pain etc. According to the aforementioned study in 2011 alone abdominal exercise does not reduce abdominal fat, according to the studies done in 2016 brisk walking also help to reduce the size of subcutaneous abdominal cells.
Abdomen contains several interconnected muscles that run through the back and stretch down to the butt and the front and inner thighs. There are different exercises for the upper and lower abdomen but the most common exercise is “sit-ups” and crunches. Pregnant ladies should always avoid abdominal exercise and even people who are with high risk of cardiovascular disease and hypoglycemia. According to the American council on exercise study reveals that there are some exercises; helps to reduce the fat from the belly such as crunches done with legs held vertically and reverses crunches and among others are the most effective abdominal exercises, which help to reduce the abdominal fat.
Bicycle maneuver is an exercise in which one has to lie down on the back with knees bent and keeps the feet flat on the floor. Keep fingertips on the side and push lower back into the floor, flatten the arch and hold. By bringing knee up to 45 degree, slowly do bicycle pedaling motion. Breathe normal throughout the exercise. During criss-cross lift and switch one has to lie on back and extend both legs straight towards the ceiling, cross right leg over left. Brace abs in tight position, inhale and lower leg about 45 degrees. At the time of exhaling one has to bring legs back into the body and lift legs overhead on an angle. Lift hip and back off the floor and pressing down with arms for support. Just pause for one count and roll through spine to lower hips and bring legs back to the starting position. Repeat this exercise for 4-5 times to get the result. Side bends is another exercise effective to reduce the belly fat in this exercise one has to hold dumbbell in the right hand and stand with the feet shoulder-width apart and slightly bent the knees. Keep the left hand behind the head and bend sideways to the right and lower dumbbell down to the knee. And return back to upright position and repeat this exercise at least 10 times. Plank, medicine ball sit ups, vertical leg crunch, reverse crunch and among other exercise helps to get rid of the belly fat and strengthen the belly muscles and overall improve the fitness of a person.