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Wednesday, October 12, 2011

4 Easy and Fun Exercises to Help You Burn Belly Fat

It has been proven time and time again that the right diet coupled with regular exercises is the best way to get rid of belly fat naturally. Doctors, scientist and nutritionists say that a diet, which is low in calories and rich in whole-grains, fruits, green leafy vegetables, seeds, nuts beans and low fat dairy is the foundation for a healthy diet that provides all the nutrients you will need to help burn belly fat. With this kind of diet and at least an hour of exercise a day, you are well on your way to getting that flat belly some people can only dream of.

Keep in mind, though, that the fat around your belly did not appear overnight, so it will not go away that fast either. Here are a few simple exercises targeting the stomach area that both men and women will enjoy.

You do not need to invest much to get a great stomach workout. You can get the most powerful and effective workout equipment right now for just $10, maybe even less. It's called the Fitness Ball. I'm sure you've seen it around. It's the oversized rubber/plastic ball filled with air and it comes in a lot of cool colors. And what's really great about it is that you don't need a gym membership to get rid of belly fat fast.

1. Exercise Ball Crunch - this is a great way to strengthen the abs. It is far more effective than the typical crunches since your stomach muscles do most of the work without much help from the legs. But your entire body still needs to help stabilize you throughout the process making the exercise almost a full body workout.

Lay the ball on the floor and position your lower back over the ball. Plant your feet firmly on the ground and keep them slightly apart for balance. Place both of your hands behind your head or over your chest, just like you would with crunches. As you lift your torso away from the ball squeeze your abs and pull the bottom of your ribcage down toward your hips. Make sure the ball does not roll, use your body and legs to keep your balance. Go back to your original position slowly until you feel the stretch in your abs. Repeat the process for 1 to 3 sets of 12 reps. For more advanced trainers, you can go up to 24 reps.

2. Leg Ball Raises - this is a very simple exercise that involves your legs and stomach muscles. After just a few reps, I can guarantee that you will feel your abs tighten. Lie flat on your back and put the ball in between your ankle. Slowly raise the ball towards the ceiling and contract your stomach. Stop when the ball has reached the highest position and count to ten. As you lower your legs towards the floor squeeze you stomach again. Repeat this movement for 1-5 sets of 16 reps

3. Ball Under Knees Crunch - this kind of exercise isolates your stomach muscles even more. Lie on the floor and put the exercise ball under your knees. Cross your hands over your chest or put them under your neck. Lift your torso and get your chin as close as possible to your knees. Once you have reached your highest point, contract your stomach and count to ten. Keep your stomach nice and tight as you lower yourself back to the floor. Do 15 to 25 reps of these.

4. Easy Ball Squats - If you have done leg squats before you know how effective an exercise it can be. Although it doesn't focus on the abs itself, it involves multiple muscle groups simultaneously so it is a great way to boost calorie burn. Place the ball against the wall and lean against it with the small of your back. Spread your feet shoulder width apart. Place your hands on your hips and bend your knees slightly. Slowly squat down and make sure you do not lean on the ball. The ball is just there to guide your back's position. After 5 seconds return to standing position. For starters, you can do at least 10 reps. If you would like to increase intensity of the workout, hold the squat for 10 seconds or more.

It is very important in any kind of exercises to breathe slowly. Time your exhales to when you exert the most effort in the routine. An exercise ball is an easy and fun way to get rid of belly fat. But don't forget, your body can only burn so much fat. So make sure that you control your calorie intake, too.

There are many, many more ways to get rid of belly fat naturally and fast. Discover how thousands of men and women around the world successfully eradicated embarrassing belly fat in just 6 weeks or less. You can do it, too! Click here now > Get Rid of Belly Fat 101

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