The definition of fitness has changed from time to time. Some years ago, it was all about having enough stamina to play a sport and remain active throughout the day to carry out your daily tasks. At present, people are looking exclusively for ab workouts that burn belly fat. Maybe because; they want to flaunt their ripped beach body to their dear ones.
The change in the way people see fitness could have been triggered by the movies they watch. Most of the actors these days flaunt a 6 pack abs. Well, there is absolutely nothing wrong in craving for a perfectly toned body. However, you will have to understand what it takes to get that kind of a defined body.
This blog will bring out some effective ab workouts that burn belly fat, but before that, you must understand some fundamentals. So, let’s get started.
What is Abs or Abdominal Muscles?
Abdominal muscles are those muscles that are located between the pelvis region and ribs in the front of the body. They help in stabilizing your core. Abs also helps in your breathing, protect your organs and provide the postural support to your body.
There are 4 main abdominal muscles in your body i.e. internal oblique, external oblique, transverse and rectus abdominis. By developing strong abdominal muscles, you can have a good posture as well as balance. They will also help in reducing back pain, and increase flexibility.
Types of Abdominal Fat
People with belly fat, are generally associated with a higher risk of type 2 diabetes or heart disease. However, not all fat pertaining to the abdominal region is created equal. There are mainly 2 types of abdominal fat – visceral fat and subcutaneous fat
Visceral Fat: This is a type of fat that is located in the abdominal cavity, which is near your internal organs. It is associated with certain metabolic syndromes such as heart attack or even diabetes.
This fat is hormonally active and releases certain compounds that trigger several disease-related processes in our body.
Subcutaneous Fat: This is a type of fat that you can feel by just pinching your ab region. It is located between your muscles and skin. Thankfully, this type of fat is not directly linked to any metabolic risk. That being said, you must watch what you consume, so that you do not risk your health.
Basic Exercises to Lose Fat
You should always approach workouts differently. Think of it as an activity that you can enjoy doing. If you force yourself, you will eventually give up.
You can start off with some regular body workouts that will help in speeding up the metabolism and in burning calories. Start off with some cardio exercises such as jogging or running for about 20 minutes.
You can then do some high-intensity workouts, now these workouts will help you gradually reduce your body fat and are a way better option compared to the usual cardio exercises.
You must understand that both cardio and strength training is important. You need to figure out a plan that includes both these forms of workouts.
Now, once you start consistently working out, you can gradually move to the next level. You can focus on certain ab workouts.
7 Ab workouts that burn belly fat
These below mentioned workouts will definitely help your tone up if that is your ultimate goal.
Medicine Ball Workout
This is a popular type of workout that you usually see some athletes performing. It is quite simple; all you have to do is, set an easily adjustable ab bench at about 45 degrees. Now, comfortably lie down on it with your head on the edge of the bench. You should hook your feet under the support bar. Next, hold a medicine ball on the chest region as you lower yourself. Now, as you come up, move the ball straight up. Hold it at the top of the movement, then lower yourself and do this for at least 10 times before you take a pause.
Sets: You can do 3 sets of 10 reps.
Seated Ab Crunch
You can comfortably sit on the edge of a bench, then slowly place your hands close to your butt and grip the front of the bench. Now, you have to slowly lean back, extend your legs down and away. While doing this, you will have to keep your heels at least 4 inches off the floor. Now, slowly bend your knees and raise them close to your chest. Simultaneously, lean forward with your upper body, letting your chest approach your thighs.
Sets: You can do 3 sets of 15 reps.
Side Bend Blast
Now, this one is simple but effective. You will have to grab a pair of light-weight dumbbells for this workout. Okay, so hold the paid of dumbbells over your head, keep your elbows slightly bent.
Now, with your back straight, slowly bend towards your right as far as you can reach, without twisting the upper body. Pause for a second, then return to an upright position and bend to your left as far as you can reach.
Sets: You can do 2 sets of 15 reps.
Stand with your feet, slightly about shoulder width apart, now hold a barbell behind you. Keep your back firm and slowly lower yourself as you inhale, bending from your knees as though you are sitting down. Now, make sure that your knees do not pass your toes.
Now pause for a second, ensure your thighs are parallel to the floor. Hold for a couple of seconds and then exhale as you stand back up.
Sets: You can do 4 sets of 10 reps.
Crunches are the most popular workouts to burn belly fat. Reverse crunches are easy to do. Just lie flat on the floor, with your arms at your sides. Now, bend your feet and lift them off the floor, your knees have to create a 90-degree angle. Contract the ab muscles and slowly lift your head off the ground.
Inhale when you lower your back down and exhale when you contract. You will feel a burning sensation around your abs, if this happens, you are doing it right.
Sets: You can do 3 sets of 12 reps.
Exercise Ball Crunch
You will need an exercise ball for this workout. Now, you need to lie on the ball, rest your back on it and with your feet firmly placed on the ground. Place your hand behind the head. Now, you will have to contract your abs and slowly lift your torso forward, then lower back down. Make sure that you are keeping the ball stable during every crunch you do.
Inhale when you lower back down and exhale when you do the crunches.
Sets: You can do 3 sets of 12 reps.
Leg Crunch – Vertical
This is one of the best workouts if you are considering crunches. It is simple; you will have to keep your legs firm and straight.
Lie down flat with your hand behind your head, Now, put your legs straight up, with your knees crossed. You will have to now flex your abs slowly to lift your head off the floor and then lay back down. The main point here is the keep your legs extended in the air the whole time.
Make sure you inhale when you lay down and exhale when you flex.
Sets: You can do 3 sets of 12 reps.
These are some effective and easy to do ab workouts that burn belly fat for sure. However, as discussed earlier in this blog, you need to find the right mix of cardio and strength training in order to get the best out of these workouts. So, wait no more, start off with your workouts and flaunt your ripped abs in a month or two.