Losing Belly Fat

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There are many ab workouts you can do to lose belly fat.  The important thing here is that you work out the abdominal at least three times a week and at least 10-20 minutes per session.  It is critical that these ab exercises be done in proper form, and would be best if done in cycle.

Do each set with 15 to 20 reps each. As much as possible, do not rest between reps, and minimize rest time between sets, in between sessions or in between each cycle.  This will increase the intensity of your workout, and your abdominal muscles will respond accordingly.

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Just like with all other muscles, do not over work your abdominals. It also needs to heal and build new tissues as you hit it with your workouts.  It is thus advised to either hit it 3 times to 4 times a week.  Allow it to grow strong first, before you subject it to more stress with your Workouts.

• Crunches - Lie on your back, with knees bent and your lower legs supported on a flat bench.  Place your hands behind your head, then curl your torso forward so that your shoulders will leave the floor.  Keep your head level all throughout the motion.  Hold the top position for a while, then lower your shoulders back to the floor.  Then repeat. 

• Lying Bicycles - Still lying supine on the floor with your legs raised at the hips, place your hands beside your head.  Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right - your left elbow should then approach your right knee.  Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left.  Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition. 

• Twisting Crunches - Lie on your back with your left knee bent and foot flat on the floor.  Cross your right leg over your left thigh, just like when sitting with your legs crossed.  Position your left hand behind your head. Keep your right arm extended beside you on the floor.  Then perform the Workout by curling your spine forward and then rotating to the right so your left shoulder leaves the floor.  Keep your head level throughout.  Hold the top position for a moment, then lower your shoulder slowly back down.  Do the next repetition  immediately once your back touches the floor.  Do not rest between reps.  After which, move on to the opposite side in the reverse position, and in the opposite direction. 

• Seated Jackknife - Sit on a flat bench.  With your legs extended in front of you, angle your upper body back at 45 degrees in relation to the bench.  Fold your body by bringing your legs in  while curling your spine forward.  Bend your knees as you raise your legs inwards.  Hold the contraction for a moment before going back to starting position.  Then repeat.

• Dumbbell Side Bends - In standing position, hold a dumbbell in each hand straight on the sides.  Start by bending from your waist all the way to the right, then straighten back up. Then move to the left.  Do not swivel your hips during the execution.  Continue to alternate, with each pair of left & right motion counted as one repetition.