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Physical Exercise and Bodybuilding

8 Exercises that will Build You Six Pack

If building six pack is as simple as drinking water everyone would have it. The process of exercising to burn out fat isn't that hard, but what and what to do to burn belly fat in the right way is the unclear part that most people don't know.

My goal here is to show you the best and practical way to burn belly fat, so that you can get six pack at the end of the day. Read on and burn the unwanted calories with these workouts to burn belly fat quickly.

(1). Running or Walking

The truth is there is no way to target belly fat. Your genes get to decide where the fat settles in your body, so the best thing is starting moving.

Whenever you're exercising calories are burn and your body fat percentage decreases. Running and walking are two of the burning fat exercises and can be part of your interval training routine. Don't forget to warm up and cool down if you're taking running for weight lost.

(2). Elliptical Trainer

Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn’t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as many calories as running burns, but without the joint wear-and-tear.

(3). Bicycling

Bicycling is a great low impact cardio exercise. Not to mention, it's a great way to travel or see the country side. Depending on the speed and intensity a person can burn between 250-500 calories during a 30min bike ride.

(4). 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 before you hop on your bike:

-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 12-16 repetitions

(5). The Captain's Chair Leg Raise

This exercise requires a captain chair which is found I'm most gyms. The chair has a padded back and arm rest with grips. Your leg hang free.

-Stand on the chair and grab the hand bars

-Keep your back flat against the pad while raising knees to your chest

-Then lower legs back down

-For added intensity, keep legs straight when you raise them

-Do 1-3 sets with 12-16 repetitions

(6). Exercise Ball Crunch

This exercise needs a lot of stabilization which engages more muscles. You’ll need an exercise ball.

-Lie on the ball so your lower back is supported and feet are firmly planted on the ground

-Place hands across chest or behind the head

-Contract abs and lift your torso up and forward

-Lower back down

-Keep the ball stable during each crunch

-Exhale when you crunch; inhale when you lower back down

-Do 1-3 sets with 12-16 repetitions

(7). Vertical Leg Crunch

This is similar to regular crunch. But this one requires you to keep your legs straight, which makes the abs work harder and increases the workouts 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 12-16 repetitions

(8). 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 12-16 repetitions

In my previous post I discussed the type of food to eat and ones not to eat in order to boost burning fat and get six pack. If you haven't read it make sure to visit my profile follow me and read my last post.

Content created and supplied by: The_Negotiator (via Opera News )

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