The Five Best Exercises for Losing Stomach Fat
Obesity is a national problem in America, and very much a modern one. As of 2017, more than one third of American adults suffer from obesity, totalling a shocking 36.5% of the population. These stats have been on the rise since the turn of the century, and the trend doesn’t look to be slowing down anytime soon. Obesity-related conditions such as heart disease, strokes, high cholesterol, and some cancers are a few of the leading causes of death among Americans. 14% of children in the U.S. are obese, with the widespread availability of fast food contributing heavily to that statistic. On average, obesity and obesity-related diseases cost the U.S. health system around $150 billion annually, a number that continues to climb year to year. It’s not just about losing stomach fat – it’s about tackling a serious national health problem.
These are some shocking statistics, and seriously make the case for tackling obesity head on. There are, of course, varying levels of obesity; for the morbidly obese, the condition is considered a disability, and isn’t that easy to shake. One of the progressive ways of keeping health system costs down can be seen with the advent of telemedicine; this is a form of doctor consultancy that can be done from a patient’s own home, and is beneficial to both the doctor and the patient.
Say, for example, a disabled patient needed to avail of a disabled parking space, but needed the correct paperwork and the handicap decal to put on their car. Even getting to the doctor’s would prove difficult; luckily, with telemedicine, the patient can be approved for the their handicap parking permit from the comfort of their own home, and can be given the freedom to travel around their city, knowing they can avail of their disabled parking space anytime they need.
But what can be done to tackle obesity in the early stages? It’s a very hard condition to get rid of quickly, so prevention is most certainly the best measure. For those concerned about their weight, here are the top five exercises for losing stomach fat; a surefire guide to fighting back against obesity. All of these exercise take up little space, and won’t take up too much of your day. Slowly incorporate your preferred exercises into your routine, and you’ll start noticing the difference in a few short weeks!
1. Crunches
This is the number one exercise for losing stomach fat, and the good news is it’s simple to do. Lie down flat on your back and lift your knees bent in the air. Put your hands behind your head, inhale, and lift your upper torso off the floor. You don’t have to raise yourself very high, and when you’re starting out, twenty of these per session will do. As you get more comfortable, you can increase the number to thirty. Be careful not to pull yourself up by the neck; the pressure should be on your abdominal muscles.
2. Lunge Twist
Another favorite that works out a large number of muscles, the lunge twist is also a simple one to pull off, and helps greatly with losing stomach fat. Stand with your legs apart, with your knees slightly bent. Lift both your hands in the air so they’re straight out in front of you, parallel to the ground, then simply lunge forward, as if you were climbing a flat staircase. Don’t forget to keep your spine and neck straight. You can carry weights in both hands as an extra twist on the stomach-flattening classic.
3. Bicycle Exercise
Don’t worry, you don’t need a bicycle for this one! Simply lie on your back and put your hands behind your head as you do for regular crunches. Raise both your legs and bend them at the knees, and raise them individually to your chest in a rhythmic motion, so it’s like you’re riding an invisible bike.
4. The Stomach Vacuum
This particular exercise is less about intensive effort and more about an increased focus on your breathing. Get down on your hands and knees while keeping your back up and straight. Breathe in deeply and loosen your abdomen as you do. As you exhale, consciously tighten your abdominal muscles, and hold the position for 10 to 20 seconds. Keep repeating the exercise for as long as you’re comfortable.
You can also do a variant of this exercise when you’re sitting down. Inhale through your nose, and breathe out through your mouth slowly. Once you’ve fully exhaled, breathe out five times in rapid succession, clenching your abdominal muscles as you go. Be careful not to get lightheaded with this one; take it slow!
5. Side to Side Bend
Another simple yet very effective method of losing stomach fat, the side to side bend is a standing exercise that works all your abdominal muscles. Keep your legs straight and firm, and bend your body to the left as much as possible. You should feel a pull on your waist; that’s the limit. As you bend, keep your left hand on the waist, and your right arm raised up over your head. Then return to your original position and do the same on your right side.
Get in to the habit of practicing these few simple exercises a few times a week, and prepare to see yourself losing stomach fat before your own eyes!