Archive for category: Fitness Tips

Do you want to have a smaller waist? I think many  us will say “Yes”! Getting a smaller waist will help us to looks better and boost our confidence, also help us to be healthier. Then how to gain the smaller waist? We suggest to use the fitness equipment, which will help you to reach the goal more efficiently.

When talking about the belly fat reduce exercise, the weight-training or ab-strengthening machines come to our mind. Actually, the real way to cut fat around our waist is to place our focus on the machines that burn the most calories. So in this post, we will share some cardio machines for reducing belly fat efficiently.

1.How to Get Smaller Waist with A Treadmill

Treadmills are the useful cardio machines for people to lose belly fat. However one should also combined with the healthy diet. With a little commitment and discipline, you will lose the belly fat in no time. So it is time to start your exercise journey for a fitness you now.

Here’s the recommended 60-minute treadmill workout which guarantees one pound weight loss every week.

Speed | Number of minutes | Calories burned

Warm Up / Walking: 3mph – 10 mins – 56.16
Jogging: 10 mins – 90.16
Running: 6mph – 15mins – 188.75
Jogging: 10mins – 90.16
Walking: 3mph – 10mins – 56.16
Cool down / Walking: 2mph – 5mins -17.83

2.How to Gain Flat Stomach with A Stationary Bike

Spinning your legs on a exercise bike is more likely to help you lose an extra belly bulge than crunching your abs. Exercise, especially cardio, it is the good way to help you lose visceral fat that resides in the deep belly, and have the flat and lean muscle. Here’s the way how to use it.

Step 1: Warm Up for 5~10 Minutes

In the beginning, spend 5~10 minutes for warming up. Set the low resistance level. During this process, your will feel that the joints awaken and blood flow increase. Your heart rate will be increased, but will not be anywhere near your maximum.

Step 2: Hit the Interval

Set the machine with a higher resistance, then intense pedal-stroke effort as you can. It may take about two minutes. Feel your heart beat rise, try to reach a point where you feel nearly breathless.

Step 3: Recover

Get back to an easy riding mode of spinning for about 2 minutes. Feel your heart rate recover and your breath rate return to a more controlled level.

Step 4: Alternate Intensities

Alternate the high-intensity and low-intensity intervals 10 to 15 times total. One of the benefits of high-intensity intervals is that they sizzle fat in a relatively short workout.

Step 5: Cool Down

Conclude your workout with three to five minutes of pedaling easily as a cool down.

You May Like: Best Exercise Machine to Lose Weight at Home

3.How to Reduce Belly Fat with A Rowing Machine

When using the rowing machine, it is similar to row while you sitting in a boat. This exercise is not only very interesting, but also very helpful in exercise your abdominal muscles.

How to Use A Rowing Machine?

The Catch: Sit tall on the rowing equipment. Your arms now are straight, and your back is upright, knees and ankles are flexed. From this posture, use lats to pull your shoulders down and brace your torso. This will help to protect your lower back.

The Drive: The Drive has a specific order of body movements. You begin the Drive by pushing with your legs while still bracing and contracting your core. When your legs are straight, hinge at the hips and lean back to about 45 degrees. The last movement is from your arms as you pull the handle towards your torso, about a few inches above your belly button.

The Finish: To finish the move, you do the same movement, only in reverse order. You extend the arms, hinge the hips forward, bring the torso over the legs and then bend the knees so you’re back at the Catch phase.

Think of it as legs, hips, core, arms, then go back down the ladder on the way back.

As it is already known, exercises are an important part of our lives – because of them we can maintain our shape the way we want. But at some point of our age, most of the exercises may seem difficult to accomplish. However, things are not lost because our muscles can still work.

Keep in mind that you don’t have to put so much effort in order to fulfill an exercise and reduce that belly fat. The only thing that matters is to do it correctly.

1 – Hip Lift Exercise

It may seem quite challenging, but it’s truly worth it. It’s a hard pose from Yoga where you have to lift your body with your bare hands.

Tip: keep your hands straight while lifting your body.

2 – Warrior Pose Exercises

This type of exercise may help you prevent Constipation or get you rid of this ugly disease. It can be done in your spare time, and it doesn’t require too much space to do it.

It’s an easy one where you have to open your arms straight, and bend your knees. Put the body weight on each leg for at least one minute and then go forward to the other leg. You can increase the time you put the weight on a leg after you get used to this type of exercise.

3 – Cobra Pose Exercises

From all, this is the most easier one. Keep your body straight on the flat and only raise up your head, chest, and shoulders.

Tip: your knees must touch.

4 – Superman Pose Exercises ( but for seniors )

Even the name makes it fun to do it. In order to do this exercise correctly, lay down on a flat, and not directly on the floor. As a senior, the floor will seem hard and it can cause backpains while you are trying to reduce the belly fat.

Put yourself on the belly and stretch your arms and legs straight forward in the air. Don’t go for an excessively high reach, but keep it simple. Your arms and legs must be parallel.

Don’t forget to deeply inhale and exhale at the same rate. Even if you feel your body as giving up, don’t bend your knees or your elbows.

5 – Bow Pose Exercises 

With this exercise you will not only reduce the belly fat, but prevent any stomach disease ( it removes bacteria and other microscopic corps ).

As well as the Superman Pose Exercise, you have to stretch your arms and legs, and keep them up on your head. With the help of your hands, drag your feet and stay in this position for a while. Inhale while you are in this position and exhale when you are freeing your legs.

It is recommended to repeat this process 15 times, and increase it after some time ( up to 30 repeats ).

It can be seen that those exercises don’t require too much effort and time. You have to be motivated in order to do them everyday, because belly fat can’t disappear in one day. Besides reducing fat, those exercises are good for your mind – they will make you feel more relaxed and stress-free.

However, are a healthy way to prevent any bacteria that can harm your body.