Roller For Abs Exercise
Weight loss roller is one of the best home gym equipment to perform abs exercise for belly fat loss
You need to purchase one for faster belly fat burn within a month.
Using roller to perform abs exercise for belly fat burn will improve your cardiovascular system, boost insulin sensitivity, and reduce blood sugar levels.
It will also help you in faster excess belly fat burn.
Therefore, with your weight loss roller, perform 5 sets, 10 to 25 reps per set for faster weight loss and stomach fat burn.
Step by step to perform roller abs workout for belly fat loss
- With your knee firm on the floor and your hands holding the roller.
- Now roll forward as you contract your stomach muscles
- At around 35 degrees to the floor stop and pause for 2 to 3 seconds
- The return to the starting position
- perform 5 sets, 10 to 25 reps for faster fat burn
How Do I Lose Belly Fat Fast
Right, by “fast”, we’re going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That’s the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure you’re as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyou’re already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It’s known as learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Spot Reduction May Not Be Effective
The term spot reduction refers to the misconception that you can lose fat in one spot by exercising that part of your body. Its true that spot-training exercises will make you feel the burn while muscles grow and strengthen. However, studies show they wont help you get rid of belly fat.
One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat .
Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased .
This is not only true for the abdominal area. It applies to all areas of the body.
For instance, one study asked participants to complete 12 weeks of resistance training, exercising only their non-dominant arm.
They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms (
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How To Do Burpess
Here’s how Walker recommends doing burpees:
Beginners do two sets of 15 burpees, resting for 90 seconds in between sets. Intermediates do three sets of 20 burpees, resting for 60 seconds between sets.
Get Your Hormones Checked
This is where things get complicated because most times the culprit isn’t hormones, says Dr. Hurtado. However, she notes, if your physical exam shows signs of hormone abnormalities, it’s a good idea to get your hormone levels checked. Thats because as we age, progesterone, testosterone, and other hormones decline, which may set the body up for storing fat instead of losing weight, says Jennifer Burns, N.M.D., a naturopathic physician in Phoenix. If theyre out of whack, taking the steps to get your thyroid, adrenal glands, and other hormone levels back into balance can go a long way toward helping people in their 50s lose weight, says Burns.
Tami Meraglia, M.D., author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down, says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink belly fat.
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You’re Expecting A Quick Fix
Dr Luke explains that it’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” he encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler they don’t! Id try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core whatever that looks and feels like for you. Remember, even if we all trained the same, we wouldnt all look the same,” she points out.
Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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Lifestyle Tips To Reduce Belly Fat
Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .
Always carry a water bottle, and make sure you keep sipping water throughout the day .
- Short Bursts Of Exercises
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .
- Say No To Sugar
Cut down on sugar to reduce belly fat . Use honey or jaggery instead.
- Reduce Sodium Intake
Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.
- Increase Intake Of Vitamin C
Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .
- Consume Fat Burning Foods
You can consume the following foods to burn fat by boosting metabolism.:
- Include Healthy Fats
Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.
- Do Not Skip Breakfast
- Get A Good Nights Sleep
Can You Lose Belly Fat Fast
How quickly you can lose belly fat depends on how quickly you can lose fat all over your body.
To lose an inch of fat around the waist, it takes about 4-5 pounds of overall weight loss, according to our analysis of over 1000 clients.
With consistent effort, our clients generally have lost between 0.8 to 2 pounds a week.
Meaning, within a month or so of reasonably consistent healthy habit changes, people can lose up to an inch off their waists.
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Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, youre eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
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Here Are The 6 Exercises Included In This Abs Workout:
- Kneeling Ab Wheel – 10 eps
- Side Plank Hip Lifts – 20 reps
- Leg Raises – 10 reps
A post shared by SWEAT on Oct 5, 2020 at 1:35pm PDT
Set a timer for 12 minutes and see how many laps you can do. Work towards doing 2-4 rounds of the workout for effective results. You can pair this workout along with your usual cardio or weight training routine. Half an hour or running, cycling, brisk-walking, jogging, etc can be done along with this abs workout.
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Abs Workouts To Burn Stomach Fat
1. Hip Lift
Lay on your back with both arms straight beside you. Raise your legs until they are perpendicular to the floor. Then, lift your hips and hold for 10 seconds. Repeat 3 sets. Once you get more used to it, increase to 20 seconds. This exercise should help building muscles in your stomach, thighs, and hips.
2. V Ups
Lay on your back and raise your arms and legs. Then, lift your body until it forms a V shape. Lower your arms forward to the knee level, hold for a while and go back to the starting position. Repeat 3 sets, 10 times each. This exercise will help strengthen your stomach as well as accentuate your muscles.
3. Mountain Climber
Start with a push-up position by keeping your arms slightly bent, your legs extended, and your butt in the straight line. Then, bring one knee toward your chest and alternate to the other knee. This completes one set. Repeat with a continuous speed for 3-5 sets, with 20 times each. This can help eliminate your stomach fat.
Start with a push-up position, but with your elbows to the floor instead of hands. Keep your body and legs straight with your toes on the floor until your body is parallel to the floor. Then, hold one leg in the air for 20 seconds or more and alternate. Do this movement 5 sets to reduce your stomach fats and build abs.
5. Flutter Kicks
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How Can I Lose My Tummy In 7 Days
We think you already know what we’re going to say, but we’re going to go ahead and say it anyway. Whilst, technically speaking, you can lose weight over the course of a week, there’s no magic diet nor secret hack that will enable you to shift an entire organ within a week. And, any diet promising to enable such fat loss is, at best, unsustainable and, at worst, potentially damaging to your physical and mental wellbeing.
‘The majority of diets follow the same cycle of restrict, crave, binge, restrict,’ says Nutritionist Jenna Hope. ‘During the restriction phase you may lose weight as youre significantly limiting your calorie intake, or in some cases, your carbohydrate intake . However, as the cycle continues you begin to regain the weight plus more due to the bingeing.’
So, in short, steer well clear.
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Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
Having Strong Muscular Abs Is Not Enough
Exercising your abdominal muscles will strengthen them.
However, twisting, crunching and side bending will not make your abdominal muscles visible if they are covered by a thick layer of fat.
When present in large amounts, subcutaneous fat will prevent you from seeing your abdominal muscles.
In order to have defined abs or a six pack, you need to get rid of subcutaneous fat from your abdominal area.
Exercising your abs will help them become strong and muscular. However, you wont be able to see them if theyre covered by subcutaneous fat.
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Follow A Structured Plan
At 50, youve been around the block enough times to know that fad diets dont work. No crazy fasts, cleanses, cutting out fats, or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. According to Dr. Petre, these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.
Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
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Hanging Leg Raises Exercise For Belly Fat Loss
Have your yoga matt by purchasing one.
Lie down on it and perform hanging leg raises for 4 sets with 10 to 15 reps each.
step by step to perform hanging leg raises abs workout at home
- With your yoga matt, lie down on it with your back.
- Ensure your legs are legs straight and together.
- Lift them all the way up until your buttocks come off the floor.
- under control, lower your legs back down till theyre just above the floor and pause dont let the legs touch the floor
- Raise them up again.
- Repeat the motion 4 sets with 10 to 15 reps for faster belly fat burn
Hanging leg raise is a simple and easy abs exercise to lose belly fat faster.
You can get it done twice a week for faster body fat loss and gain six-pack.
Get Inspired By: Brook Benten 40 Austin Tx
Im an exercise physiologist with a B.S. in Exercise and Sport Science from Texas State University and M.Ed. in Physical Education with emphasis in Sport and Fitness Administration from The University of Houston. I love to run while pushing my two children in a jogging strollerits partly about the exercise, but more about recreational companionship. I also enjoy rucking, cycling, and hiking.
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