A Better Way To A Flatter Belly
Every woman wants a flatter stomach, and a better shape to her waistline. A healthy diet coupled with regular exercise can help give you that nice waistline. Knowing which exercises are best for your mid-section will give you faster results.
The most effective way to strip belly fat is a combination of high-energy aerobic activity (running, cycling, high impact classes such as step or boxing), and a program of strength/resistance exercises.
But not all exercises will give the result you want. I an old myth that crunches will give you a flat belly. Performing dozens of crunches every day will only add to the waistline by building abdominal muscle without burning off the unwanted body fat.
Strength Training (aka Resistance Exercises)
An effective exercise program that uses weights and bodyweight exercises will burn abdominal fat AND build muscle to give you a better body shape.
If you like exercising in a social environment, classes such as circuit training, Pump, Step and boxing are good choices. These classes provide the high-energy and high-impact moves your body needs to burn fat in all the right places.
If you prefer exercising at home or outdoors be sure to use full body movements such as squats, lunges, push ups, dips, double crunches.
Try adding on a second move to the exercise such as a shoulder press with the squat, bicep curls with a lunge, or a plank with push ups.
The combinations are only limited by your imagination, and the more you can do in one workout the more body fat is melting away.
Of course, no amount of exercise will be enough on its own to melt the body fat. It is essential to adopt healthier food choices along with any exercise program.
Shaping Your Waistline
There are certain exercises that can help produce a better waistline. Crunches, while a useful exercise, will not necessarily give you the shape you want.
Exercises that mimic natural movement patterns of everyday life are the best way to shape your waistline.
Forward Ball Rolls help strengthen the abdominals, the spinal erectors (muscles along the spine) and gluteals (butt cheeks) by combining mobility with an isometric hold.
Swiss Ball Plank with Knee Raise is very good for the abdominals, the gluteals and back, as well as giving your upper body a good isometric workout.
Exercises that require rotational movement with strength is a must for a better waistline. A safe and effective exercise is the Dumbbell Side Lunge Rotations.
Unilateral exercises (alternating one side of the body or one limb in an exercise) activate the abdominals and other core muscles to effectively burn excess fat. One example is the Farmers Walk. Holding the weight in one hand forces the abdominals, spinal erectors, and shoulders to help stabilize the arms and thighs during the lift.
B/Bell Squat with Rotation activates the entire mid-section of the torso, strengthens the legs and butt to burn loads of body fat and firm up the waistline.
There are dozens more similar exercises too long to list here, that are excellent for strengthening the waistline.
Strength training can fast-track your weight loss goals more effectively than cardio alone. Tha because it encourages muscle density and that always leads to less body fat. The more muscle you have the more fat your body will burn away.
Strength exercises will not leave you looking like a body builder. Nothing could be further from the truth. But when combined with a sensible eating plan and aerobic exercises, a regular strength training program can transform your body in a matter of weeks.
About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
