Exercises

“It is fine to celebrate success but it is more important to heed the lessons of failure.”

– Bill Gates

 

Along with diet, EXERCISE is one of the major things to consider when trying to lose belly fat. You can’t just sit around and wait for a miracle. You have to work hard for it!!

When you’ve worked hard for something to achieve it, it has more value and you learn to appreciate it more and not take it for granted. It’s because you’ve learned a lot while doing so! It’s another kind of success when you’re seeing how much progress you’re making.

sexy, fit guy at the gym, exercise

There are a lot of exercise guides in the internet and personally I watch Youtube videos to workout. I wanna recommend to you the most effective ones that I’ve tried. They target the upper and lower abs, and the obliques, don’t require any equipment, plus they’re good at raising your heartbeat as well (cardio)! As with all exercises, don’t forget to breathe properly.

I use a timer when I workout so I do these for 50 seconds each with 10 sec. rest in between. Try to do each one of these. If you can’t do it after 10 sec., you can rest up a bit more as your abs will be really sore. But as you do these more often, you will be stronger and faster. These are nice for the legs as well:

1. Crunches

Lie on a yoga mat, feet flat on the floor, hip width apart. Tense your abs and make sure lower back is flat on the floor. Place your hands behind your head then lift up your head making sure to lift your chin, shoulder blades and chest without crunching your spine too much. Hold for a moment then go back to starting position. Do this slowly and controlled to avoid injury.

crunches core exerciseCrunches by ultimatehealthcareguide.blogspot.ca / CC BY-SA 3.0
Mod: Pic cropped

2. Reverse Crunch + Leg Drop

Lie on the mat. Back flat on the ground. Raise your legs towards your torso as you raise your hips from the ground making sure to tense your abs. Point your toes up while trying not to bend your knees then lower your legs down without touching the mat then raise your legs again. This is really hard but IT WORKS AND BURNS! Do this repetitively.

3. Scissor Kicks

Lie on your back making sure that your lower back is flat on the ground. Raise your legs until you feel your ab muscles tense. Then cross your legs over and under each other repetitively while tensing your abs. Do the cross overs in small circles.

scissor kicks, core exercisePacific Air Forces’ A staff, Hawaii by Tech. Sgt. J. Tayborn / Public Domain

4. Bicycle Crunch

Lie on your back. Back flat on the floor. Put your hands behind your head. Lift your left leg so that your thigh is perpendicular and calf is parallel to the ground. Touch your right elbow to your left leg then alternate it with the right leg and left elbow. Do this repetitively and be patient!!

training battalion, bicycle crunches, burn lots of calories fastMarine Corps Recruit Depot San Diego by Lance Cpl. A. I. Annastas / Public Domain

5. Plank

Bring the legs to a push-up position. Shift your weight to your forearms making sure to put them in front of you. Keep your body straight but tense your abs then hold. 🙂

plank, core exerciseCore Exercise Fitness Model by ThoroughlyReviewedCC BY 2.0

6. Mountain Climber

Get into a standard plank position, palms on the floor and a little wider than the shoulders, abdominals tensed. Draw one knee in as far as you can and try to reach your elbow. Don’t let your foot touch the floor while drawing in. Some people are more flexible than others so just try your best. Make sure to not lift your hips. Then alternate it with the other knee like your legs are skimming the floor. Do this as fast as you can! You can do it!

mountain climber ab work outP7283179 by CCFoodTravel.com / CC BY 2.0

7. Up and Down Plank

In the standard plank with the palms facing down. Bring your right elbow down with your forearm just under the shoulder and in front of you (make sure to keep the weight on the forearm). Then do it on the left one. Lift with your right hand then follow with the left hand. Next repeat the process this time with your left elbow alternating it. Do this in a steady and controlled pace.

up down plank ab work outUp, Down Plank by ultimatehealthcareguide.blogspot.ca / CC BY-SA 3.0

8. Plank with Hip Twist

Just do the plank but hold your hands then twist your hips from side to side going as far and steady as you can.

9. Bear Crunch

Do a standard plank with your palms on the floor. Bring your right knee in then twist your hip onto the left side while raising and bending your left arm to the side. Go back to starting position then do this alternately with the other side. Make sure to really keep your balance with this one! Go for it!! You can do it!

10. Side Plank with Hip Dips

Lie on your side with legs stretched out. Place your elbow on the floor directly underneath the shoulder, palm facing the floor. Pile your legs on top of each other. Then lift your body up to neutral keeping the weight on your forearm and feet. Hold it up a moment then put your hip down trying not to touch the floor. Don’t forget to breathe! This is hard so you might wanna do it first with your lower leg touching the floor as you lift your body. With this one keep the weight on the knees. Make sure to do this on the other side too. This is a tough one for balance but as you get better you’ll be able to do it on your feet!

Hopefully, you’ll be able to do these exercises consistently and accomplish your goal faster. Remember, it’s a win-win situation anyway because you’re gonna get stronger as you strive to achieve your goal! It just depends on your attitude and perseverance. 😀

 

Good luck and take care! Be better today than yesterday!

 

no shortcuts :)No shortcuts by BK / CC BY-SA 2.0

Here are some exercise equipment to help you get started and stay fit:

Dumbbell Set with Stand, Silver Lettering

SPRI Deluxe Vinyl Dumbbells (Set of 2)

Reehut 1/4-Inch High Density – Exercise Yoga Mat with Carrying Strap for Fitness & Workout

Reehut 1/2-Inch Extra Thick High Density NBR Exercise Yoga Mat for Pilates, Fitness & Workout w/ Carrying Strap

I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in my How to lose belly fat and get abs! BETTER RESULTS FAST!! post like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂

Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about. I’d really appreciate it! Thanks!

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