Tips And Techniques for the Best Exercises: Belly and Stomachs

What type of exercise burns belly fat faster – cardiovascular exercise or strength training? According to Tim Davis, director of personal training at Peak Performance gym, weekly strength training yields better results for burning fat and keeping it off. He says, “Regular weight lifting can boost your metabolic rate by about 15 percent.”

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What are the Most Effective Ab Exercises?

Okay, strength training may be the best exercise, but exercise alone is just one part of the belly fat puzzle. Exercise tones, strengthens, and builds abdominal muscles while revving up the metabolism, but it does not completely eliminate fat. According to the Dear Doctor column, there is only one way to get rid of belly fat: “The only way to get rid of fat is to burn more calories than you consume.” The answer, sadly, is the same one healthcare professionals have been touting for years – eat less and exercise more.

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The Top Four Best Abdominal Exercises Revealed

Here is a list of the top four moves for whittling waistlines from Mark Anders’ report for the American Council of Exercise (ACE):

  1. Bicycles
  2. Captain’s Chair
  3. Crunches
  4. Vertical Leg Crunches

Here’s the rub: these were the most beneficial exercises for the study group individuals. The researchers discovered that, just as with diets, exercises are not one-size-fits-all. The optimal exercise for one body type may fail for another, so track results and if these exercises do not yield the desired results, do not be afraid to switch to different types of movements. To learn how to do these four exercises properly, read “New Study Puts the Crunch of Ineffective Ab Exercise.”

What are Other Good Abdominal Exercises?

Walking is a tried-and-true exercise that might just be the perfect workout. From toddlers just learning to walk to seniors aided by canes and walkers, walking is a weight-bearing exercise using the large muscle groups and cardiovascular system. No special equipment or skills are necessary and the benefits are obvious almost immediately.

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Brad Awalt, of HealthPlus, designed a do-it-yourself fitness program which incorporates walking. His advice for individuals is to “do a minimum of 20 minutes on 3 days each week.” For full details of the program, read “12 Week Do-it-yourself Fitness Program.”

Sit-ups

Love them or hate them, sit ups have a reputation for being effective abdominal exercises and strengthing the body core. Toned muscles make the body look slimmer and the waist trimmer. For instructions and illustrations on the proper way to do a sit-up, read “Army Sit Up Hints.

The bottom line is this: less food and more movement of any kind is a start in the right direction. However, to get chiseled abdomens and trim waistlines, more effort like best exercises belly movements, or using these four moves for a show-off stomach is recommended.

Sources

  • State University of New York at New Paltz, “Fit Tips,” accessed 05/18/2010
  • Women’s Sports Medicine Center, Hospital for Special Surgery, “Exercise Tips for Fat Loss,” 08/03/2004, accessed 05/18/2010
  • UAB Medicine, Dear Dr. Column, “Stomach Muscles (crunches),” accessed 05/18/2010
  • HealthPlus, Vanderbilt Education, “12 Week Do-It-Yourself Fitness Program,” B. Awalt, December, 2008, accessed 05/18/2010
  • The Military Medical Student Association (MMSA), “Army Sit-Up Hints,” accessed 05/18/2010

Image Credits

Wikimedia Commons/Public Domain