BistroMD Health Library

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Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

The Best Ways to Bust Belly Fat

The Best Ways to Bust Belly Fat

If that stubborn belly fat around your mid-section seems to be lurking around more than you would like, here are a series of exercises you can try that will get you on your way to a flatter stomach.

Exercise Like You Mean It

“One of the best ways to bust belly fat is to do interval training that involves higher bouts of intensity,” says Dr. Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA and the fitness expert at BistroMD. “At first, you want to start with about 30 minutes of cardio, then, gradually work your way up to more intense bouts, with periods of rest in between.”

Before you start a workout like this, it’s important that you consult with your physician. They can recommend the best beginning pace for your needs.

Start out by doing about 30 minutes of moderate cardio each day for about 5 days out of the week. This is an activity, like moderate jogging. At this point, you are looking at a 55-75% MHR (maximum heart rate). After a couple of weeks, you can eventually progress, until you reach your ultimate goal of about 75-90% MHR. At this point, you should be running at intense speeds for about 3-5 minutes.

Incorporating Your Abdominals

Front Plank

Of course, one of the best ways to get a flatter stomach is to specifically target your abdominals.

“You can bust belly fat with simple exercises that you don’t even need to go to the gym to do,” says Sean. “Planks are a great way to strengthen and sculpt your core, as well as reverse crunches. You can also do regular crunches on an exercise ball.”

Planks are a basic yoga position, but they are a great activity to help you build and strengthen your core muscles.

To do a plank, lay down on your stomach, and lift up your upper body by placing your forearms in a v-shape on a mat. Then, raise your lower body by lifting yourself onto your toes. Keep your body straight and rigid and your head relaxed. Hold this position for 10 seconds to start. Over time, try to hold yourself up longer. 45 seconds to a minute is ideal.

If you have an exercise ball at home, regular crunches are still a great way to bust belly fat.

Reverse Crunch

Sit on your exercise ball with both feet flat on the floor. Let the exercise ball roll back slightly, and lie back until your torso and thighs are parallel to the floor. Contract your abdominals and raise your torso to no more than 45 degrees. To work your oblique muscles, make the exercise less stable by moving your feet closer together.

For reverse crunches, you don’t need an exercise ball to bust belly fat. Simply lie on your back with your knees bent and your feet on the floor. Place your arms next to your sides, with palms facing downward. Contract your abs and lift your hips off the floor in a very small movement. Lower and repeat. You can also do reverse crunches with an exercise ball.

For more tips from our fitness expert, please visit the fitness and health section of our website.

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