Having a “spare tire” may be the most distressing condition an overweight person has to deal with. A spare tire pertains not only to that standby wheel you store in your vehicle’s trunk compartment for emergency situations, but also to a worrisome health situation.
“Spare tire”, “love handles”, “muffin top”, “beer belly”, “pot belly”, it has been called a lot of names but it all points to one thing: abdominal obesity. These colloquialisms are just some of the monikers used to describe having a big and flabby abdomen, so much so that the midsection already falls down over the waistline or belt of the trousers. Although some may be terms of endearment, others are just plain offensive or rude.
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 is an assortment of contraptions advertised on late night infomercials that claim to promote formation of six-pack abdominal muscles. However, these spot exercises to get rid of the spare tire cannot actually give you those results realistically. It has been found out in recent studies by fitness experts that only a combination of cardiovascular exercise, strength-training, and a healthy diet can effectively make you lose weight in order to get rid of excess fats and attain a general well-being. Toning abdominal exercises can strengthen the abdominal muscles but will not necessarily reduce the amount of adipose tissue in that area. No matter how many crunches you achieve, your well-toned abs will still not be evident if it is buried in layers of flab.
Cardiovascular exercises are activities that help you to raise your heart rate and increase your body temperature. Swimming, aerobics, running, cycling, and even dancing are some of the excellent cardiovascular activities that you can engage in. These exercises, along with a diet low in carbohydrate and high in protein, will help your body to mobilize those stored adipose tissues in order to eliminate your body of excess fats.
Strength-training exercises to get rid of the spare tire should also be done in conjunction with cardio workouts. One of the spot exercises for the abdominal muscles is the side twist. Starting from a standing position, the torso is twisted from one side to another while keeping the hips steady, knees straight, and feet flat on the floor. Another spot exercise is the lateral bend, achieved by bending from the hip from one side to another, taking care not to bend forward or back.
Abdominal crunches have many variations but all of them start by lying on the floor with knees bent and both feet flat on the floor. The hands are placed on the sides of the head or crossed on the chest, never at the back of the neck. The standard or traditional crunch is achieved by raising the head and shoulders a few inches above the floor then back down. The reverse crunch follows the same pattern but raises the hips and legs above the floor instead. The twist crunch is carried out by performing the standard crunch while the hips and legs are twisted from one side to another. The cycling crunch is begun by bringing the knees towards the chest, then straightening the right leg as you twist your body to bring the right elbow towards the left knee, then vice versa.
These exercises can be done in as little as 30 minutes a day, whether in the gym or in your own homes. Slowly build up your stamina and increase the time you spend exercising. In no time at all, that spare tire will be gone forever.
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