Effective Exercises to Reduce Gut Fat at Home

Effective Exercises to Reduce Gut Fat at Home
Gut fat is the one of the fat in abdomen area. Gut fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with Gut fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This Gut fat is very stubborn and to shed and will often take many months or years to vanish. You either need to go to the gym, do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss. 1. Plank Steps: How To Do: By placing yourself in a plank position on top of the stability ball, you are forcing your core to stabilize your body weight. One at a time, step one foot up toward the ball keeping your hips parallel with the ground and your core engaged. Be sure not to swivel your hips or shrug your shoulders as you take these steps. 2. Bicycle Crunch: How To Do: You can do this work out by lying flat on your back with your hands behind your head. Lift your knees off the floor towards your chest. First rotate to the right and try to meet the left knee with the right elbow while you extend the right leg straight out and vice versa. Do a set of 3 with 20 repetitions on each side. 3. Crunches: Crunches are old school, but the key to using them is to keep going until it burns! How To Do: Lie down on your back with your knees bent at a 45-degree angle. Place your hands across your chest and crunch upward, lifting only your upper back off the ground. Leave your lower back on the ground. Then come back down, but just before your shoulders touch the ground, crunch upward again. Throughout the movement, do not relax your abdominal muscles but keep them consistently tense. 4. Exercise Ball Pike: How To Do: Position your feet and shins firmly on top of an exercise ball. With your arms straight, fully extend outwards until you are in the push up position. Do not bend your knees, hunch or arch your back. Press your toes into the ball, contract your lower abs, and lift your bum into the air. You should form an upside down “V” at the top. Slowly lower back down into the push up position. Repeat for 12-20 reps. 5. Mountain Climbers: You’ll know you’re doing this move properly if you absolutely hate it. It’s a tough one, but that’s why it works so well. It’s one of the best moves there is to strengthen your entire core. How To Do: Start in the push-up position. Keeping your hips at the same height as your shoulders. Shuffle your right knee in toward your chest. And then immediately switch it out for your left knee. Think of this move as trying to run in a horizontal position. You want to do these continuously, without rest, as many times as you can while still keeping your hips and shoulders at the same level. 6. Rolling Plank Exercise: The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas. How To Do: Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground. You need to look forward so that your neck is aligned with your spine. Now lift the knees up so that you support your legs now on your toes. Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine. Now move to and fro for the next half a minute to constitute a rolling plank exercise. 7. Reverse Curl: How To Do: Lie on your back with your arms by your sides. Rest your heels and calves about knee-width. Tense your abs and, holding the ball between your heels and thighs, raise it off the floor. Slowly, return to starting position. 8. Burpees: This exercise really gets your heart pumping while activating the rectus abdominis and the transverse abdominis. How To Do: Start by crouching on your toes with your palms on the ground. In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight. Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more. If you are interested in exercising more muscles at once, You can also include a quick push up between the plank position and returning to the crouching position. Original article and pictures take http://womensmap.com/articles/exercises-to-reduce-gut-fat/ site