Daily exercise alone is great for burning calories, but if you are not doing it properly it’s going to be a long, slow road to getting the weight loss you desire. Cardiovascular exercises increases your metabolic rate causing the fat burning capacity of your body to increase dramatically.
The truth is, it’s not only about trimming and getting rid of fat, and it should be more on strengthening the abs muscle. Just remember, when we talk about developing the abs, exercises alone aren’t enough. Weight loss exercises have helped many people who failed at lose weight. This article will reveal you the procedure on how to lose weight quickly and the three of the most effective exercises you can do at home.
1. THE LONG ARM CRUNCH
The long arm crunch is a variation of the traditional crunch that works the upper abdominal muscles. This exercise is harder than the traditional crunch and if done properly will provide some great results.
The exercise is done lying on an exercise mat with your back flat against the mat and your legs outstretched with your feet flexed. Then extend your arms above your head while gripping together forming a long arm lever that rests against the mat. Then hold your neck in a straight line with your spine as if resisting bending your neck as the crunch is done.
To perform the crunches effectively make sure to keep your back and heels pressed against the mat while completing the crunch. Raise your shoulder blades and arms off the mat to come up into a basic crunch using your upper abdominals.
Take a deep breath in the resting position before you start the crunch and exhale as you come up into the crunch. Take another deep breath in as your return to the resting position. If you are beginner a set of 12 to 16 repetitions is enough to start with and the number of repetitions can be increased as you become more comfortable with the exercise.
2. CROSSOVER CRUNCHES
Crossover crunch is another great exercise for the ab muscles. It is recommended that you do the crunch slowly when you do the “crossover” part of the crunch to engage the oblique muscles.
To do this exercise lie on your back with your knees bent and feet flat on the floor about hip-width apart and gently place your fingertips behind your head. Cross your right leg over your left leg so your right ankle is resting on your left knee. Inhale and Raise your right shoulders up and toward your left knee as high and as far as possible twisting your torso to touch your left elbow to your right knee. Begin exhaling when you pass the sticking point.
At the maximum twist position, hold momentarily and exhale the rest of the air in your lungs. Inhale and return to the startReturn to the starting position and repeat for the desired number of repetitions before switching over to the other side.Raise your crossing shoulder as high as possible when you go into the twisting action to get the best results.
3. The Captain’s Chair: The #1 Best Ab Exercise
The Captain’s Chair is fairly inexpensive equipment made of a metal or wood frame in the shape of an extended chair with no seat, built with a pair of high, padded armrests fitted with small vertical posts or handles. You have to be careful when doing this exercise to keep your lower back stable when dong the exercise. Do not arch your back during this exercise. If you can’t do it correctly, then you shouldn’t do it at all.
The exercise is done while in a standing position. Stand on the chair and grip the handles to stabilize your upper body. Press your back against the pad and slowly lift knees until your thighs are horizontal. Raise your knees until they almost touch your chest. Hold the position is for a few seconds, and then slowly lower your legs until they are in the vertical position again.
Make sure to keep your lower back firmly in place – otherwise you won’t be strengthening your abs. If you don’t feel the tightening and burning in your abs after a few reps you’re probably not doing the exercise properly. Repeat the exercise 10 to 15 times for each set. You can do the exercise while sitting on an ordinary chair if The Captain’s Chair is not available.
Performing some sets for each of the abdominal exercises above on a regular basis in parallel with proper eating habits should lead you to constant weight loss.
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To read more about “amazingly simple to understand and easy to conduct” weight loss exercises visit: http://plansweightloss.com/category/exercises-to-lose-weight.
