When a lot of people get the idea of losing weight, one of the first things they think of is having flat and toned belly. After all, who doesn’t want to be able to slip into clothing without having a belly in the way. Losing belly fat is a really good way to improve your health. Research says that having a larger waist size can increase the risk of Heart disease, diabetes and even some forms of cancer. That being said, if you do hundreds of crunches/sit ups is not the best way to burn belly fat. In fact, exercises that promote fat reduction in just one spot don’t exist.
Providing that it is done properly and safely, a flat stomach is a surefire sign that you keep in shape and have a healthy diet. However, there isn’t a one exercise or diet that fits all body types to eradicate belly fat. This is despite what is classed as questionable fitness advice from some sources on the internet.
The term “belly fat” is the term used to describe the amount of fat that is stored around the organs contained within the abdomen. An excess amount of fat in the abdomen can be linked to high blood pressure and cholesterol.
People should take more of an interest in the size of their waist rather than targeting their weight or BMI. The size of a persons’ waist can be a good indicator of belly fat. While a person cannot control where they lose fat from, losing weight through a healthy diet and exercise will help to reduce a persons’ waist and therefore belly fat.
Burpees
Burpees have a reputation for being difficult. They have that reputation for a reason, they are one of the most challenging exercises out there.
What is a burpee? A burpee is basically a combination of a squat thrust and a squat jump. Sometimes a push up in there as well. There are different ways to do them.
How to do a Burpee
- Stand with your feet shoulder width appart, have your weight pushing towards your heels. Hold your hands down by your sides.
- Push your hips backwards. Bend your knees to lower yourself into a squat position.
- Place your hands on the floor in front of you, just slightly closer together than your feet. Lean your weight forward onto your hands.
- Jump your feet backward. Try to land as softly as possible on the balls of your feet in a plank position. Your body should form a straight line from the top of your head to your heels. Try not to let your body sag, or have your bottom sticking up. This can reduce the effectiveness of the exercise. Both of these cases can reduce the workout on your core muscles.
- This phase is optional: Lower into a push up or lower your entire body to the floor. Try to keep your core engaged while doing this. Complete by pushing your body back up into the plank position.
- Jump your feet back so that they land just outside where your hands are placed. Your body will be back into the squatted position.
- Raise your arms up over your head and explosively jump into the air.
- After landing, immediately lower back into the squatted position ready for your next rep.
How to Make Burpees Easier or More Challenging
There is no getting around the truth: Burpees are a very difficult exercise to do. However, they are a very versatile exercise and can be modified to suit your individual fitness level. They can be tailored to each person, whether you are just starting your fitness journey or even if you are a fitness fanatic.
How to Make a Burpee Easier
- Don’t lower your body to the ground while doing the plank position.
- When moving into the plank position, just step your feet back rather than jumping them.
- Instead of the jump section just raise your arms above your head. Raising your body onto your toes will help too.
How to Make a Burpee More Challenging
- Simply add a push up to the plank position.
- Include a knee tuck to the jump segment
Conclusion
The burpee is a great exercise because it works your arms, legs, back, chest and core. Also burpees will spike your heart rate as much as sprinting. This is one reason why it is a firm favourite for high-intensity interval training (HIIT). It comes with all these great benefits as well as using no equipment. This means you can do a burpee anywhere at any time. It also suits all fitness levels.
Please leave a comment or feel free to ask any questions.