I need to get a flat stomach, by exercising, in just three weeks.

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A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.

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Here are the best fat burning aerobic exercises you can do to help burn off fat and calories. Do you think jogging made the list? Please… I wouldn’t do that to you. No sense boring you with common advice that isn’t even good. I’ll give you the best of the best.

1. Walking on an incline

Walking on an incline puts you into a huge oxygen deficit. For fat to be burned, you must use oxygen. When you are put in such a big oxygen deficit, your body is forced into burning fat for energy. Walk on an incline treadmill of about 10-15 degrees or find a nearby hill to walk up for 15-20 minutes.

2. Jumping on a mini-trampoline

This is my favorite exercise. I jump on it during 2 minute tv commercials. Since they’re about 22 minutes of commercials for a 1 hour tv program, I can easily get in 22-44 minutes of cardio in 1-2 hours without even having to schedule a workout. That’s what I like! This exercise also creates an oxygen deficit and since you get about a 7 minute rest between 2 minute intervals, you’re still fresh. So you get the benefits without getting too tired.

3. Hindu Squats

This one makes you sweat big time. As with the above, this creates a big big oxygen deficit. What you do is squat up and down as fast as possible, no weights involved. Make sure to either touch or swipe the ground with your finger tips to insure you go down low enough during each repetition.

I suggest you do 100 repetitions in less than 5 minutes. Once you can handle that, do 200 repetitions in 10 minutes or less.

Those are the best fat burning aerobic exercises you can do to accelerate your weight loss.

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Being overweight or obese is one of the most dangerous conditions one can have. Obesity affects over 40% of the entire US population and the problem is spreading to other parts of the world. Obesity is measured in what is called BMI or the body mass index which is the amount of weight in relation to height.  A BMI of 25 or more is considered overweight.

Obesity may appear like a trivial thing but it actually kills close to half a million people in the US alone. But many people have become determined that in the year 2009, they will lose the extra weight and be on their way to a leaner and healthier body. But what exercises can one undertake to burn fat.

One of the best exercises to burn fat is walking. This means that one need not necessarily enroll in a gym. Walking can be done by round the block, along the road or just make it a habit to walk for short distances instead of driving. For those who live in the country this can be an extra time out to meditate and even clear your mind not to mention that it can be good for sightseeing.

Another fat-burning exercise that is related to walking is jogging. You can get good running shoes and make it a habit to jog even half a mile every morning. Again if you live in the country this can be an ideal to clear your mind in readiness for the day. If you are an older person, then you might want to consult with your doctor before

Enrolling in a gym is also another way you can lose weight easily. Exercises such as bench presses can work mightily in helping you shed those excess pounds especially because in a gym there are others like yourself that can motivate you.

If you have belly fat issues, which are almost always the case when someone is struggling with obesity, simple daily sit ups can go a long way in ensuring that you lose those pounds. This coupled by good eating habits can put you well on your way to shrinking your belly and lose fat.

It is recommended that before you do some of these exercises, you consult your doctor or chiropractor because some people might have bone structure issues especially if one is struggling with arthritis.

Another one of the best fat-burning exercises to lose weight is to go to a sports store and purchase a exercise machine. In many of these stores there are capable staff that can help you with any questions you might have and help you make the purchase for the exact machine you need for fat-burning exercises.

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It is not necessary for a fat burning exercise to be complex or highly intense in order to achieve results. The following fat burning exercises are examples of how a simple, convenient workout is all you need to burn fat.

Research has proven that workouts that involve minimal impact, such as walking, actually burn a greater amount of calories from fat than workouts with higher intensity do. For those of you that want to lose weight and burn fat, but don’t want to put too much stress on your joints, this is very good news. Just about anybody can workout by walking at no cost to them.

Initiate by walking for an interlude of 10 to 20 minutes. Start at a speed that you are comfortable with, and increase your speed a bit more with each day. Never do too much. An easy way to tell if you are walking too quickly for your current level of fitness is this: you should be able to speak normally as you go. If not, reduce your speed a bit until your fitness level increases. Carrying small hand weights as you walk can elevate your workout. This will allow you to burn more fat while building muscles.

Getting Rid of Fat by Dancing

More and more people are choosing dancing as a means of helping themselves burn fat and lose weight. The great thing about dance is that it can be so much fun you forget you’re exercising.

A person weighing 150-pounds can burn more than 200 calories by doing ballet and aerobic dancing and can burn 103 to 189 calories by doing ballroom dancing in just 30 minutes.

Though it’s great for reducing calories, what turns dance into a great fat burner? The fast and slow movements which are generally associated with dance help to switch on the aerobic and anaerobic systems of the body that burn fat. When you dance at a fast speed, you activate the anaerobic system of the body, using energy that is stored in your muscles. Carbohydrates stored in the body get converted into energy, when the aerobic system is initiated by slower dance steps. Doing this not only burns fat and calories, but it also increases the amount of muscle in your body, which also helps to burn fat.

Reducing Fat by Jogging

Another excellent fat burning exercise that you should try is jogging. You can use the alternating aerobic and anaerobic method that we just discussed to elevate your jogging workout. To begin with, walk at a medium speed for two minutes. Next, switch to jogging, and do it for two minutes also. Alternate between the two for half an hour.
The workout becomes more efficient for burning fat when the aerobic and anaerobic systems are triggered on and off by the alteration between slow and fast exercises.

Burning Fat with Muscles

As we have already mentioned, adding muscle to your body can help you burn fat. The reason for this is that muscle increases your metabolism, burning off more calories. Weightlifting is the best method to build muscle.

Use a barbell with a very low weight when you first start lifting. Generally, 5 pounds is a good beginning. To find out if the dumbbell is the right weight for you, try lifting it 10 times. If you find it easy to do ten repetitions, then it’s time to move on to a higher weight. If you can’t make it to 10 you will need a lighter weight. You should alternate the days that you do fat burning exercises with the days that you lift weights.

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