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Getting a six pack takes time and dedication. The stomach is a common place that the body stores extra fat, making it difficult to achieve a six pack. Combining certain exercises that focus on intense aerobic activity and abdominal muscle building could help you reduce your belly fat and increase the definition of the muscle. MayoClinic.com points out that using spot-reduction exercises, such as situps will not reduce your overall stomach fat.
Exercising to Burn Fat
Aerobic activity is one of the best ways to burn fat because it burns more calories than weight training alone. To reduce the fat in your stomach, you need to use more calories in a day than you consume. Depending on your weight, some aerobic exercises can burn more than 1,000 calories in an hour. Document everything your eat or drink for three days to determine your current caloric intake. To lose a pound a week, you will need to burn an average of 500 more calories daily.
Specific Aerobic Exercises
The most effective exercises to burn fat in the stomach and get a six pack include vigorous aerobic activity that burns a lot of calories, while at the same time builds your abdominal muscles. Good exercises that achieve this goal include martial arts, jumping rope, intensive cycling, running faster than 8 mph and stationary rowing. Incorporate these exercises into your weekly workout routine for at least 75 minutes a week. Keep track of what exercises you perform and how many calories you burned from doing the exercise.
Building a Six Pack
Building a six pack takes more than doing crunches and situps. Strengthening your abdominal muscles is an essential part of obtaining a six pack, but you need to get rid of the layer of fat hiding your defined muscles. In combination with calorie-reduction, incorporate abdominal muscle building exercises two to three times weekly.
Leg lifts address the lower abdominal muscles, which are overlooked by the traditional situp. Lie flat on the floor and raise your feet 2 to 3 inches from the ground. Hold your feet in the air for five seconds and then lower them without touching the floor. Repeat 20 times for four repetitions. You should feel a burning sensation in your lower stomach during the lifts. If you don't, you may need to reposition your body or add more repetitions.
The bicycle maneuver works both the upper and lower abdominal muscles. Lie flat on your back and raise your knees within a few inches from your chest. Make a cycling motion with your feet, as if you were pedaling a bike, in the air. Perform 20 rotations, take a break and repeat for four repetitions.