I was having a cool discussion with a friend, he slips and says “my tummy seems to grow bigger” patting it lightly, “I need to start sit-ups”, and I replied giggling, “no, sit-up is not the answer for your growing fat belly” and guess what, another discussion ensued.
A lot of people think this way likewise you.
You believe sit-up is a great exercise for losing fat off your belly, get it flatten and even get six-packs out of it but you are wrong.
A fitness trainer even taunted it as the worst form of exercise you can indulge to lose belly fat.
Because performing sit-up involve straining your neck and where do you feel most of the energy and focus end up to?
Yes, your hip region.
And this expands your waist, instead of the abs-stomach core, so something is wrong here.
Imagine stretching your big fat belly and closing it with the sit-ups, what happens?
It’ll definitely be protruding your belly forward, running your fat tissues up and down and this has no effects on your fat belly getting flatten.
Sit-ups can only work for building abs-stomach core muscles, that’s if you practice it the right way but not for losing belly fat.
Thus, you must have lost your belly fat before you start thinking of sit-ups.
Sit-up is not fat people but for someone with a moderate belly fat and weight who want to build or increase its muscle mass.
That’s my first point.
My second point was, losing belly fat with sit-ups makes you target only a specific part of your body.
I understand you aren’t fat, it only concentrated on your belly which is the beginning of your fat journey but glad you are sensitive and knowledgeable to start curbing the excesses but targeting only the belly region is absolutely wrong.
A lot of scientific research has confirmed this theory and likewise, through our experience working and helping clients lose belly fat, sit-ups were never part of the exercise regimen.
Thus, don’t waste your time and energy doing sit-ups because it causes back pain to many people.
How Will You Lose Belly Fat?
This is simple.
Instead of streamlining and targeting your exercise only on the belly region alone, you have to focus on your entire body.
Already, you have lean muscles on your belly but they’re being covered by your unhealthy and unwanted fat.
What you have to do lose and reduce the fat surrounding them is High-Intensity Interval Training (HIIT).
This kind of exercise will burn fat and trigger high body metabolism.
While doing it, you will feel the heat, a burning sensation that yes, this is working.
Don’t panic or imagine it as being painful, it’s not.
It’s all fun and you can always start with what you found to be easy and improve gradually.
You must improve, that’s a sign of progress.
What is HIIT?
HIIT is an acronym for High intensity and interval training.
It’s an exercise program that revolves around performance from high-intensity to low-intensity and switches back to high and low again and again.
While performing exercises using HIIT, you’ll be putting your joints and muscles to work and these burn more calories and lose body fat.
As you lose body fat, belly fat will have its own share.
The 5 Simple Flat Belly Exercises You Can Perform With Interval Training
Running like you have experienced it involve the process of stretching your legs forward and lifting it up simultaneously almost to your midsection, and if you observe, it has more focus of energy around your belly region.
How fast you can run determine the speed and your performance.
Running is a great form of flat belly exercise you can perform with the idea of the high intensity and interval training.
You can run for 30 seconds on a high-speed intensity and slow down with low intensity.
You can choose interval ranges as simple as 5 secs, 10 secs or 15 secs, it depends on your ability.
What matters most is, you must progress and don’t be lazy.
But don’t overstep your true limit, if you feel you can’t go further, maintain your lane.
If your home is not from a hill, you can make use of it running up.
This makes sense as you feel the intensity more.
You can make use of your home or office staircase.
Many options available and is all good.
Have you ever seen a good runner, someone who runs often having a big belly?
I guess NO.
Thus, running will make you generate the heat that will ignite metabolic reaction for burning fat which includes your belly.
Remember to apply safety caution first when using a staircase or hill.
Make a quick survey of the hill and staircase and make sure nothing will cause danger.
Burpee is a combination of squat, push up and high jump.
You start by going for a squat, followed by push-up and you jump high into the air.
Performing this exercise will focus on your shoulder, chest, calves, arms, and thigh.
NOTE: this is best performed outdoors, on a grassy surface or use a sports mat.
But if you feel the height of home in high enough for a long jump, you can do it and make sure there are no dangerous objects on site.
Step by Step direction
1. Stand upright with your arms by your sides.
This is the starting point.
2. Bend down to your palm touch the floor which you might need to push knee forward.
Push your legs backward such that, it seems you’re in a push-up position.
3. In the push-up position, lift up yourself with your palms and in this process, you’ll be jumping into the air with your feet align with your hips.
While jumping in the air, you will raise your hands over your head and come down, you will find yourself right back at the standing position which marks the starting point.
This marks your first attempt and you can repeat as many times as possible.
You can start with 5 repetitions, move up to 10 and 20.
You can increase the intensity (speed) by performing the whole sequence of exercises faster. This should be based on your natural ability and strength.
3. Russian Twist
Russian twist involves sitting down on a flat object such as sports mat, holding a light object with your two hands like a ball while you twist to the right and to the left.
The faster (high intensity) you can do this, the better.
Be real and don’t cheat. If you know, you have the ability to perform better and faster, do it.
The major focus for this exercise is your belly and lower back.
Step by Step Process to Perform Russian Twist
1. Sit down on the floor, stretch your leg lightly forward to a wall or firmly grip them to a fixed object.
You can as well tell your partner or someone to hold them for you.
Is all good.
This position will make you form a V-shape with your knees and thighs.
While set on a V-shape position, you’ll carry a light object and extend your arms forward perpendicular to the view of your eye.
This makes your starting position.
2. Twist to your right-hand side while you breathe out slowly and keep in this position for a second or two.
3. Move back to the starting position while you breathe in and out.
4. From that starting position again, twist to your left-hand side for a second or two as well.
This makes your first attempt which can be done in 5 seconds.
Repeat this as many times as possible and you have to increase the speed (applying high intensity and interval) at which you twist.
4. Flat Bench Lying Leg Raise
This exercise is performed by lying your back on the bed, floor, or bench with your eye viewing the ceiling or sky.
You will raise your leg up to your chest area without supporting yourself with any object or platform, it’s better that way but if you can’t, at least as a starter, you can hold a platform or support yourself.
Step by Step Process
1. Lay your back on a bench or bed, an eye viewing the ceiling while your arms will be resting by side.
If you can, put your hands under your buttocks for better resistance and firmness.
This marks your starting point.
2. From the starting point, slowly lift up your leg straight towards you till form a 90-degree angle parallel to the floor or bed.
You should breathe in and out slowly as you perform this position, hold your belly contraction for a second or two.
3. Slowly lower your legs and drop them down, while you breathe in and out in the process till you get back to the starting position.
This marks your first attempt.
d. Repeat this many time as possible and if you can perform it faster depending on your ability, do it.
You can start with 15 reps, move up gradually to 45 reps, and 100 reps.
Remember, 4 sets mean you will be doing 15 reps or 100 reps 4 times and always have rest for a few minutes between each set.
Planks is another type of flat belly exercise that seems like performing press–up but with a different twist.
You will be in press-up position for a certain time with your weight on your elbows, toes, and forearms.
The step by step direction
1. Position yourself in a press-up position, lay your arms, make it bent at 90 degrees and position them directly below your shoulder.
2. Make your back straight and be in that position for some time such as 10 or 15 seconds while you contract your belly region.
When you later find it too easy and cheap to perform, graduate to an advanced position where you raise 1 arm or 1 leg.
Planks should be done based on your strength as you graduate from 15 seconds to 50 seconds and 3 minutes.
High intensity and interval training (HIIT) exercise can be created from a combination of 2 or more exercises that share the same characteristics.
For example, the Russian twist and Flat bench lying leg raise share the same characteristics of:
• sitting down
• leg slightly bend
• V-shape sitting position
Thus, you can create HIIT workout from these two exercises.
You can perform Russian twist 15 reps, no rest; and follow it up with Flat Bench Lying Leg Raise 15 reps, rest for a minute.
This makes your first round.
As a beginner, you can perform 3 rounds and gradually move to 6 rounds and 10 rounds.
These are flat belly exercises you can easily perform at home. You don’t have an excuse for not doing them.
All you need are sports mat, a ball or any light object for swinging right to left and your determination not to give up till you get the result.
Add these to your daily exercise plan (morning and evening/night) and over 3 months, you should start getting not just any result, drastic results.
Remember, eating fat loss meals along with these flat belly exercises is super important based on many studies that what you eat contribute 80% of the results than the exercise.
In addition, don’t overstep your boundary while performing the exercises, rest for a few minutes between each set and you’ll feel energized to continue and complete your morning and evening workout plan.
Good luck on your journey to a flat belly.
If you’ve questions or opinion, drop it as a comment.
Image credit: bodybuilding, youtube
Latest posts by Adekunle Kazeem (see all)
- How Unripe Plantain Makes a Weight Loss Food - February 15, 2018
- Are You Worried If Fat or Not, Read 5 Signs to Watch Out - December 6, 2016
- How Apple Cider Vinegar Help with Weight Loss - November 4, 2016