3 Simple Ways To Shed Belly Fat That's Hardly Exercise
By Cecilio Leacock
IBexclusive News Thursday, February 15, 2018.
(IBexclusive) - In all my years of training and studying nutrition I have grown to see a pattern. Just like your brain has memory, so does your muscles; and no, anatomically your brain isn't a muscle though it may contain matters of some a bit. Just had to put that out there.
I hear all the time, 'I just want to lose my belly, that's it'; well what if I told you it isn't hard, but it isn't just that easy as well. To accomplish this feat will take a little effort on your end but it is obtainable before you know it and the results are going to be mind blowing.
Before I go into it I just want to also let you know that mostly everything you want out of life comes from a repetitious nature and desire for the goal you have in heart. Anything is possible in this world, to the point where there is still things that haven't been uncovered in the capabilities of people, and that's the scary part.
1. Leg raises/ Leg Flutters
This is a very simple exercise that I have seen shed loads of belly fat in a short period of time and you never really get tired of it.
I'm sure everyone is already familiar with this exercise but if you are not I will tell you.
In order to properly do Leg raises, you must place both hands under the lower part of your back or butt depending on body shape. Raise your legs until you feel the support of your arm bracing you. By this point you are ready to start. Once you do begin to raise your legs up and down be sure to never make your feet touch the ground until you are finish and should only come down 2 inches off the ground or very close to.
You can either do the work out with both legs going up and down at the same time or flutter them as if you were swimming in reverse, if that makes sense.
This is an exercise that can be done in your bed, at the gym, on the floor, before a shower, whatever suits you. This particular work out doesn't take much effort but should be done repetitiously to gain maximum effect. Just a little here and there constantly every week and watch the results.
2. Stomach Vacuum
I do admit the name is quite misleading to be honest, as it might give the impression of some sort of fat suction out of the stomach area or liposuction. Gladly, that's not the case.
It's actually a breathing technique that activates and strengthens the transversus abdominis – the deepest muscle in the abdominal region.
It's simply done by contracting it. This is a simple exercise that has been around for a long time but have been overlooked by most trainers or information sources in my book.
Stomach vacuuming can be done anytime, anywhere and again; with the proper repetitions and assertiveness, the amazing can happen by the time you look around.
Some may wonder why after doing tons of ab workouts you're still not seeing results.
Here is what's happening; your body has two layers of abdominal muscles in your belly.
Traditional exercises will mainly target the outer abs not the inner abs. It's harder to tone the outer abs when the inner abs are not challenged.
This is why most of us aren't seeing the results we want. It's much easier to fight from the inside than the outside.
If you do this exercise properly it will not only give you sexy flat abs but also some other health perks.
- To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
- Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
- One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
- Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
- Repeat for the recommended amount of sets.
3. Captain's Chair Leg Raises
As this may be the most significant exercise in improving your waist shape, I save the best for last.
The Captain's chair is a device most may only find in gyms, it is hands down the best way to go in my book.
You may desire six-pack abs, but to attain them, you have to understand their makeup. They consist of the rectus abdominis, transverse abdominis and inner and outer obliques. The rectus abdominis is the large muscle centered between the chest and pelvis, and the obliques run down the sides of the stomach in a diagonal direction.
The captain's chair looks like a large chair with no seat. It has a padded backrest, padded horizontal supports for the arms and supports for your feet.
Regular ab exercises on the floor or with other machines tend to single out one segment of the abs. The captain's chair leg raise surpasses this goal. According to the American Council on Exercise, the captain's chair exercise ranks second highest of all ab exercises for rectus abdominis activity and in first place for oblique recruitment.
To do this exercise you must begin with your back pressed against the back rest, feet on the lower supports and forearms resting on the upper supports with your hands gripping the handles. Slowly remove each foot from the supports and let your legs hang straight down. Keeping your legs straight and together, lift them in the air in front of your body. Once your legs are parallel to the floor, slowly lower them down and repeat.
The alternative to not having a Captain's chair on hand is using a conventional chair.
- Sit on the chair with your spine straight and shoulders relaxed.
- Keep both hands beside you with your palms by the side of your hips, facing downward.
- Inhale deeply.
- As you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for five seconds. Don’t bend forward and arch your back.
- Bring down your legs slowly and repeat.
In all the best way to go about getting your belly in shape and never have to worry about being insecure or complaining is to do something about it. These 3 exercises are just a few of many that will work but I felt these 3 in particular are very easy and in a sense comfortable to do without the hassle of working too hard and not leaving yourself with any additional energy to complete your already challenging and difficult days.
Hope it helps! Give it a try and send us your testimonies. Go hard guys!