4 Best Weight Loss Exercises For You

There’s no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Whatever your weight loss exercise of choice, the key to efficient weight loss is to avoid your body adapting to your weight loss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the intensity of the workout, vary the duration, vary as much as you can.


Also Read This: - Do you Need Eat Before Jogging in the Morning
                            - Why Sodium is Harmful To our Health?
                            - The Greatest 5 Lower Abs Exercises

1. Flexibility Exercises

This type of exercise should be done before doing anything strenuous. The body’s flexibility can be improved by carrying out a series of mobility exercises for the joints. Each joint should be exercised in turn and can be stretched or moved to just beyond its point of resistance. For improvement to take place, the stretch should be held for 8 to 10 seconds, and the mobility exercises should be carried out for at least 10 minutes.
it is cheap and easy to do, little equipment is needed, exercises can be done alone, not a lot of space is needed

2. Running

Running is an ideal exercise for weight loss: It doesn't require any equipment, other than a decent pair of Running shoes, and you don’t need a gym membership to do it.
 Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories. Highest calorie burn and cheap as chips. All you need is a pair of quality running shoes. Plus, if you stick with it, you’ll get hooked, making weight loss and weight maintenance easy.

3. Swimming

 Swimming can be a great weight loss exercise, Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries. Swimming in cool water also means your body burns calories heating itself.

4. Cardiovascular Exercises

Cardiovascular exercises are also called aerobic exercises. If your goal is just to lose weight, then these are the best types of exercise for you. Cardiovascular exercises mostly require you to move, in a manner that can feel like dancing. However, all activities that will make your heart race can be considered cardiovascular exercises. Activities like running or cycling can make your heart beat faster after a certain point is reached. When your heart starts working harder than it normally should, then you should expect that you are burning calories. Cardiovascular exercises normally involve doing and repeating certain movements, until your heartbeat increases.

If you are serious about losing weight and are going to invest your time in exercising, do your best. Push yourself – everyday. If you are not going forward, you are heading backward.

Exercise At your Desk to get a Flat Stomach

Desks, office chairs, and cubicles don’t have to get in the way of getting in shape or working out a few kinks. In fact, you can even use them to your advantage. Just don’t get caught.

You can't go to the gym? You can have a workout in your office! You will be amazed at the results that can be achieved by implementing these simple Stomach exercises in the privacy of your office.

Chair exercises for lower abs

Sit in a chair with good posture. Pretend there is a band that stretches from the bottom or your spine to the top of your head. Place your feet on the ground, hip-width apart, directly in front of you.

1. Sit with perfect posture on the front edge of your chair with your back straight and your neck relaxed.
2. Raise your knees toward your chest and then slowly lower them back to the floor.

Also Read This:  - The Greatest 5 Lower Abs Exercises
                            - 3 best Stomach exercises to lose belly fat
                            - Quick And Easy Wight Loss with These Tips

Knee Extensions

To do a knee extension strengthens the front of your thigh, also known as your quadriceps.  To do this exercise, simply straighten you knee joint and squeeze your quads for 2-4 seconds, then releasing. I recommend 10-12 times on each side.

• Make sure your posture is straight and tall
• Keep your other leg bent for stability
• Breathe!

Alternating Leg Lifts with cross Body Crunch

• Sit in a Chair
• Sit up tall
• Chest is lifted
• Lift right leg with knee bent
• Lace hands behind the head
• Take left elbow towards right knee
• Switch sides

Do not do this exercise if you have chronic back problems. It requires a twist, which is helpful for building abdominal muscles, but can compromise existing problems. Always keep your stomach muscles contracted for the full duration of the exercise.



If you have a private office: 

In a straight firm chair, sit with your feet flat on the floor. Crosses his arms over his chest (similar to the movement that would make a crack in the ground) bend the chest down and toward your knees until you feel your abs tighten. Return to the starting position and repeat. Just be sure to keep your arms below the shoulders.

Remember that we are human beings, built to move, walk and be mobile. Most of us however are relegated to a desk and computer so make sure to take time to do good for your body!

The Greatest 5 Lower Abs Exercises

we got a lot of questions about Stomach Exercises in our facebook page and twitter, I'd write an Article about 5 Great Stomach Exercises but I didn't focus on Lower Abs, in this Article I'll share with you 5 of the Greatest Lower Abs Exercises.

Here are 5 of the most effective Lower Abs Exercises. In fact these five exercises are free from all that annoying routine of sit-ups that are super exhausting and not that effective.

These 5 Lower Abs Exercises can be carried out in a circuit fashion for an outstanding abdominal exercise that will assist in burning belly fat exclusive of forcing any stress on your lower back.

1. Planks 

 This move really engages the core and it's one I had to work up to being able to do. Lay on your stomach, toes tucked beneath you. Place forearms flat on the ground shoulder width apart. Sucking in your tummy raise your body from the ground and hold for 30 seconds. Do this two times daily.

2. Hanging Knee/Leg Raises

 This is an advanced lower abs exercise that requires something that you can hang from, such as a pullup bar.

1. Begin by holding onto an overhead bar and hanging loosely in the air. Actively pack your shoulders down onto your ribcage so that your shoulders are not elevated up near your ears. It will feel like a strong muscular contraction to get your shoulders down, much like the start of a pullup. If you’re facing a mirror, you should see little “diamonds” of air between your arms and neck. This is your starting position.
2. Exhale and slowly lift your legs up in the air in front of you, folding at the hips. Try to time the depth of your exhale with how high you lift your legs. The higher you lift, the more you exhale. If your strength levels allow, do these with straight legs. If not, simply bring your thighs up to your belly until you can practice with extended legs.
3. Once your legs are as high as you can lift them, pause for a moment to regain control of the movement. You should have very little or no air in your lungs.
4. Then, allow your legs to lower under control until you are hanging again. Do not swing up or down, as this will negate the effects on the lower abs.
5. Perform 1-3 sets for 10-20 slow repetitions.

3. Torso Twist

A- Sit on a chair with your feet flat on the floor and Grasp a Ball in front of you, (or a bag of flour) at chest level, with your arms extended.

B- With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.

4. Captain's Chair

All you need to do this exercise is a chair.
(works the lower rectus abdominis)

• Sit on the chair with your spine straight and shoulders relaxed.
• Keep both hands beside you with your palms by the side of your hips, facing downward.
• Inhale deeply.
• Now as you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for 5 seconds. Don’t bend forward and arch your back.
• Bring down your leg slowly and Repeat Moves 1-4 once more, you're done.

5. Cross body mountain climbers

The cross body mountain climbers is the final exercise for this circuit. Rather than what you do with the regular mountain climber workout where you bring your knees to your chest, the twist to add to help work the lower abs muscles will be that with the revolving you are going to convey your knee to the converse elbow. The integration of the rotation element basically allows for better and effective Lower Abs Exercises.

Easier option: Do the move for 20 seconds; rest in position (A) for 20 seconds; continue the move for another 20 seconds.

Works: Cardio, abdominals, chest, shoulders and triceps





These are some great starting moves to help tighten that pesky pooch. Most women I know have difficulties with this region, and it's no surprise considering regular crunches don't really engage all your abdominals. The best part about this pooch punishing workout is that you don't have to go to a gym to do it! Try it out and share it with your friends, and tell us What are your favorite lower abs exercises in a comment?

today's workout Butt Lift (Bridge)

1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform th
   is part of the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.

Variations: You can perform this exercise one leg at a time.

Do you need to Eat before Jogging in the Morning?

to do some stomach exercises you need to jog first, but after that you need to ask this questions, do I need eat before jogging? if I need that, what should I eat? a study published in the American Journal of Epidemiology in 2003 concluded that people who skip their breakfast are four and a half times more likely to be overweight than those who regularly eat their cereal or eggs.

as saying "breakfast is the most important meal of the day" is especially true for runners. breakfast not only will help you to recover from exercises, also it can help you lose weight and keep it off .

read this : 5 Great Stomach exercises

what to eat?

If you take a run longer than 30-minute Columbia Health suggests to eat a small snack containing protein and carbohydrates first, like a banana with a little peanut butter.
Making wise choices for breakfast. Choose grains and foods low in salt and fat in general. You can try high fiber cereal, smoothies, oatmeal, a healthy breakfast sandwich or egg whites.

Why?

When you first wake up in the morning, you will be a lack of energy. This is because your body burns calories even when you do nothing at all. After a full night's sleep, you may have burned a thousand food calories without doing something more intense dream. For some people, this means it is the ideal place to start exercising without refueling time. Weight loss self-proclaimed gurus as Ti Caudron say that because you are running out of fuel at this stage, whatever working out you do will go toward burning fat. Therefore, it is best to avoid eating before running in the morning, if your goal is to lose weight as fast as possible.

"It's a contradiction, but you really do need the calories to perform well," Barbara Lewin, R.D., L.D., a sports nutritionist who works with professional and Olympic athletes, said in an earlier interview about sports drink alternatives. "The calories are what's enabling you to work out at your best. If you're not well-fueled, you're not going to work out as hard."

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5 Great Stomach Exercises

Who doesn't want a flat stomach? the majority of people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

Below are the great five variations of Stomach exercises as ranked by the study:

The Bicycle Exercise :

the best way to address the six pack and obliques. To do this: 

• Lie on your mat and place your hands behind your head, supporting it lightly with your fingers. 
• Bring your knees toward your chest and lift the shoulder blades off the floor without pulling on the neck. 
• Turn left, bringing the right elbow towards the left knee, straighten the other leg. 
• Switch sides, bringing the left elbow towards the right knee. 
• Continue alternating sides in a move to "pedal" for 1-3 sets of 13-17 repetitions.

Chair Leg Raise :

The captain's chair is a training framework that allows you to do hanging leg raises. There are two arms of the chair on each side to support the weight of your body as you lift the legs that are either bent or straight. Doing a straight leg raise in the captain's chair is much more difficult and is something you have to work up to completion.
 to do this right you should follow this steps:

• Do not let your back arch as you exercise.
• Do not swing your legs. Lift them.
• Make sure your movements are slow and controlled. Your movements should come from your ab region, not your upper body.

video by Danny Navar

Gym ball crunch :

Sit on the Gym ball. lie back on the ball and relax with your hands behind your head and knees and hips bent. Hyperextension gently contour of the ball. Hold plate behind neck or on chest with both hands or use no weight.

watch this exercise in this video with Scott Herman

The Super-Plank :

You want to upgrade your plank without moving? it is simple bring your elbows forward and closer. Bring your heels together, and make sure your body is in a perfectly straight line. Now hang your core and glutes as hard as possible. and you done: do this for 20 seconds if you can, you have done your training six times more efficient.

step 1. Hand walkout: 

Bend your hips 
so your hands and feet are closer to the ground.

step 2. Hand walkout:

With feet rooted in place, slowly walk your hands forward until your body forms a straight line from head to heels, then return to starting position.

Bench Leg Crunch:

This is another effective exercise for the Stomach and the oblique method. It is similar to a regular crunch, but the legs are up, forcing to use your abs to do all the work and adding intensity exercise.

• lie on a flat bench or a table, gripping the other end behind your head for support.
• extend the legs straight up with knees crossed until they are almost vertical.
• Lower and repeat for 1-3 sets of 13-17 reps.

Sources for this article include:
exercise.about.com/od/weightloss/u/weightlossbasics.htm
www.mensfitness.co.uk/exercises/abs-workout/172/bench-leg-raise

3 best stomach exercises to lose Belly fat

We all want a flat, toned stomach. No surprise there. But many women still rely on the crunches to get it, we want to make one thing clear: Crunching is not the workout more effective ."Crunches work only the muscles of the front and sides of the Abs , but it is important to address all core muscles for a more defined abs - including lower back , hips and thighs ," says Lou Schuler, co - author of the new rules of lifting for Abs .

To lose belly fat and discover amazing abs, Schuler proposes a series of stabilization exercises based on a training program designed by the co -author and personal trainer Alwyn Cosgrove core. "Core exercises like planks using trains muscles to stabilize the spine and pelvis so that you can avoid back pain and improve posture , Schuler said. " They also burn more calories than crunches because they work more muscles. "

crunches trade for these three new standards of super- efficient Lifting for Abs and be on your way to a perfectly toned and stomach exercises.

1. The Best Stomach Exercises : Side Plank

Why it works : This abs exercise is more difficult than a traditional plank because you support the entire weight of the body in two contact points instead of four . Therefore, you have to work your body harder to keep stable.

How to do this:
A. Lie on your left elbow directly under your shoulder and legs stacked side. Place your right hand over your left shoulder and right hip .

B. Brace your abs and lift your hips off the floor until you're balancing on your forearms and feet so that your body forms a diagonal line. Hold for 30-45 sec. If you can not take that long, stay as long as you can, then repeat until it has held for 30 sec in total. repeat with other side.

2. The Best Stomach Exercises : Pushup Position release

Why it works : This abs exercise involves movement of the whole body , such as the use of arms and legs , while incorporating resistance to strengthen your entire core .

How to do this:
A. Begin in the pushup with both 2 inch hands wider than shoulder .

B. Walk your hands to the extent possible, and then walk back . Perform 10-12 reps .

you can make it difficult : lift one leg before walking out and back .

3. The best Stomach exercises : Alligator walk

Why it works : This stomach exercise uses all your to keep your body burns calories and further stabilized by adding motion ( sliding across the floor ) . It mixes cardio , stability and strength training for fast results .

How to do this:

A. Find a stretch of road that allows you to go ahead 10-20 meters , and take anything that slides over the surface with a minimum of friction . Plates or plastic bags work on a carpeted floor , while towels are working on wood or tile .

B. Start in pushup position with your feet on the slides , plates or towels ...

C. Continue with your hands until the end of the runway ( aim for at least 10 yards). Rest for 60-90 seconds (or the time it takes to recover ) and repeat the alligator walk to the starting point . Repeat once more .

welcome to best Stomach exercises, first post!

 Hello all. Welcome to BestStomach-exercises.blogspot.com

Most of you might be knowing me and for those who don’t know me let me introduce myself to you. My name is Scott Lawrence and I had a fat belly problem before, so I decided to start stomach exercises to lose that weight to get a flat stomach. that's why I've starting searching and asking people for the best stomach exercises I get some real exercises from the best professional coachs, so I'm gonna share it with you.

Topics that we will cover on Best Stomach exercises

• weight loss  
• stomach exercises
• Healthy food
• Diet
• ect ect ect ...

I have made some rules for this blog, of course. I will be updating this blog twice in a week. I have chosen this frequency because I don’t want to compromise on the quality. I want to fill this blog up with content that’s evergreen.

I hope to get all the support, That’s all for now. You will be seeing this blog updated with useful content in some days. Till then, stay connected with us on Facebook.

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