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Marsha
Brascher
Honesty time: what shape are you in? If you
want to change the shape of your body,
especially work on reducing that layer of fat
around your midsection, before you can start a
rigorous routine to get those stubborn stomach
muscles in shape, you need to tone those
muscles.
Learning how to burn stomach fat will help you
not only burn fat, but tone up, and get the
look that you have always wanted. Choose
exercises that are fun while they work those
stomach muscles.
These exercises are a warm up to the more
intense intermediate level. These exercises you
can do anywhere.
Beginner level: Goal - to strengthen the
muscles that will help you to burn stomach fat.
If you need to ease into exercising, then the
side bends and twisters are a great way to
start.
Side Bends: This is one of the easiest and
convenient exercises that you can do. No
special equipment or clothing is needed. Stand
with your feet spread apart, knees slightly
bent, hands on your hips. Slowly lower your
upper body to the right, keeping your hips and
legs stationary. Slowly come back to center and
lower your upper body to the left. Keep your
movements slow and from side to side, feeling
the stretch. Make sure that you are not bending
forwards or backwards, as this will put stress
on your lower back. This is a great exercise to
do for a work break throughout your
day.
Side Twisters: Stand with your feet shoulder
width apart. Hands on your hips or extended
straight out (depends on your ability to
balance). Slowly rotate your upper body first
to the right as far as you can comfortably
move. Then, slowly rotate back to the center
position and then to the left. Notice that the
more you do this exercise, the farther that you
can rotate!
Walking - swimming: Walking is the best overall
exercise that you can do for your entire body.
Start in small steps, park farther and farther
away from your building entrance. Find a place
to walk that is relaxing and beautiful. Work up
to a pace of walking 1 mile in 20 minutes; this
gets your heart rate elevated. Once you are
comfortable at this pace, speed up your
results. Purchase wrist and ankle weights (at
most sporting goods stores) to elevate the
cardio workout to slightly elevate your heart
rate. Once you become accustomed to doing this
- have exaggerated arm movements - you will
immediately feel the difference this makes.
This is great to start raising your metabolism
to help burn stomach fat.
Leg lifts: Caution: If you have a bad back -
this exercise would not be good for you until
you strengthen your lower back muscles.
Lie flat on your back on a padded or carpeted
area. Place your hands under your rear end
(buttocks) and slowly lift your legs off the
floor, bending your knees. In this bended knee
position, slowly raise your legs to their full
extension. Now, slowly lower your legs, with
pointed toes, until you can feel your stomach
muscles working. Hold that position for 10
seconds. Return to your bended knee position.
Repeat 5 times. Work up to holding this
position for 30 seconds, then lower your legs
even further, working up to holding your legs
in that position for 30 seconds. Eventually,
you will be able to hold your extended legs
just inches from the floor for 30 seconds.
You are ready to move onto intermediate
exercises to help you burn stomach
fat.
Note: Many toxins are stored in our body fat.
Remember to drink lots of water to flush these
toxins out.
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