When it comes to weight issues, nothing ever is as mortifying as the presence of a “spare tire”. So what is a spare tire, you think? Is it that extra wheel you store at the back of your car in case you need to change a flat tire? Yes, it is, but it’s so much more than that.
Other monikers used to describe abdominal obesity aside from “spare tire” are “muffin top”, “beer belly”, “pot belly”, and “love handles”. These seemingly harmless names denote an excessively large abdomen that falls down the sides of a person’s trousers.
Having a big belly has been linked to an increased risk of acquiring cardiovascular diseases and diabetes mellitus. This means that having a spare tire is not only unsightly but also unhealthy. So how does one achieve a slimmer waistline?
There have been many expensive machines advertised on late night infomercials that claim to reduce belly fat and promises to give you those to-die-for six-pack abdominal muscles. Yet, despite all these amazing claims, spot exercises to get rid of the spare tire do not necessarily give you those rock-hard abs that you so want to achieve. What has been proven through extensive studies by fitness experts and medical professionals is that a combination of cardiovascular exercise, strength-training sessions, and a healthy diet is the key to a trimmer belly and overall well-being as well. Spot exercises only target the abdominal muscles specifically but do not address the reduction of adipose tissue. Even if you already have well-developed abdominal muscles through months of doing crunches, it still will not show if you do not lose the fat.
Examples of excellent cardiovascular exercises are running, cycling, swimming, dancing, and aerobics. These activities help to increase your heart rate and elevate your body temperature so that a lot of calories are burned. Combine this with a diet which is low in carbohydrate and high in protein. The body will then be forced to acquire its energy from your fat stores, thus melting away that bulging tummy as well as other areas in your body with excess fats.
Once you have lost those surplus adipose, then you can concentrate on building those six-packs. Targeted exercises to get rid of the spare tire are side twists, lateral bends, standard and reverse crunches, twist crunches, and even air cycling. Side twists are done by standing upright then slowly turning your torso side to side from the hip without moving your feet from the ground. The lateral bends are done by standing up straight with feet apart, then slowly bending from one side to another without bending the knees.
Standard crunches are done by lying on the floor with knees bent and feet planted firmly on the ground. Using the stomach muscles, slowly raise your head and shoulders off the floor and hold this position for a few seconds then release. The reverse crunch starts from the same position but instead of raising the trunk, the lower body is the one being elevated. Twist crunches starts from the same position as the standard crunch but instead of just leaning forward, the torso is twisted to one side so that the right elbow comes in contact with the left knee, and vice versa. Air cycling is just like doing the reverse crunch but with the addition of a cycling motion to the legs while the hips are elevated.
In as little as 30 minutes every day, these exercises can help you burn fats, lose weight, and lose the spare tire.
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