Belly fat is harder to lose than fat in other areas of your body, which is why you’ve probably noticed that when you diet to lose weight, your upper body is the first to shrink while your belly remains more or less the same.
Belly fat is incredibly easy to gain and incredibly difficult to lose. This excess fat is also dangerous to health and can increase your long term health care costs. High amounts of belly fat has been linked to cardiovascular disease, type 2 diabetes, colorectal cancer, and sleep apnea. Besides abstaining from the foods with high saturated fat content, drinking excess alcohol, and spending too much time on the couch, it’s important to understand the right exercises to do.
HERE ARE TEN AB EXERCISES THAT’LL HELP TORCH THAT BELLY FAT
Crunches are, arguably, the single best exercise for melting belly fat – and the reason why they’re numero uno on this list.
- Lie down flat on a mat, knees bent and feet on the ground. (As an alternative, you can lift your legs off the floor at a 90-degree angle.)
- Place your hands behind your head, or keep them crossed on your chest.
- Take a deep breath in; and as you lift your upper torso off the floor, breathe out.
- Do ten repetitions. Rest for 60 seconds, and repeat 2-3 times.
2. 90-DEGREE STATIC PRESS
Static presses are a great way to awaken your core at the beginning of your workout and are a fantastic standalone abs exercise.
- Lie faceup with knees and hips bent at a 90-degree angle.
- Extend arms and press both palms on top of thighs.
- Inhale deeply, and as you exhale, constrict your abdominals, pressing your lower back against the floor and pushing your thighs back.
- Hold for a one count and then release.
- Do ten reps, rest for 60 seconds, and repeat 2-3 times.
- Lie on the floor and keep your hands at either your sides or behind your head (similar to crunches.)
- Lift both of your legs off the ground and bend at the knees.
- Bring your right knee close to your chest while keeping your left leg stationary.
- Perform with the opposite leg.
- The motion should resemble paddling a bicycle.
- Repeat 20 times, rest for a minute and repeat.
- Sit with your knees bent, feet flat on the ground.
- Lean back to elevate your torso, elbows touching your hips; palms face down.
- Constrict abs and lift legs into a 90-degree angle, toes pointed (knees should be touching).
- Keeping your hips grounded, slowly bring the legs over to the left.
- Keeping the 90-degree angle with legs, lower legs and lift them up and to the right, as if you were tracing the letter “U” with your knees.
- This is one repetition. Do 20 reps and then switch sides.
5. LEG LIFTS
Aside from ab crunches, leg lifts may be the most effective overall ab movement.
- Lay down with your back flat on the floor, feet straight out, hands and arms against your sides.
- Straighten your legs and lift your feet 6 inches off the ground.
- Keeping your legs straight and together, lift them until they are at a 45-degree angle to your torso.
- Repeat movement 10-20 times.
6. STOMACH VACUUM
- Go down to the ground on all fours, supporting your body on hands and knees.
- Inhale deeply and loosen your abdomen.
- While exhaling, tighten your abdomen muscles.
- Hold the position for 15-30 seconds.
7. LUNGE TWIST
- Stand with your legs hip-width apart. Keep your knees slightly bent.
- Lift both your hands in front of you, aligning them with your shoulders and keeping them parallel to the ground.
- Lunge forward, taking a big step forward with your right leg, and sit down as if on a chair so that your knees make a 90-degree angle with the floor.
- Twist your torso (just the torso, and not the legs) to the right and then to the left.
- Repeat 10 times.
8. AB TWIST
- Sit with your butt on the floor (preferably, on an exercise mat.) Hold your feet a few inches off the ground with knees slightly bent.
- Holding your arms straight out in front of your chest and palms together, lean back slightly to the point where you have to hold yourself up with your ab muscles.
- Twist your torso to your left side, pause, then twist back to center position. Twist to right center and return back to center. The is one rep.
- Repeat 10-15 times.
9. THE COBRA
- Lie facedown on the floor, palms near your chest.
- Lift your head, chest, and shoulders off the floor, pulling your shoulder blades together.
- Hold to a count of 3 and lower back down. Repeat 10 times.
10. PLANK HOLD
This one is a great way to wrap up an ab workout – or any workout, for that matter. Yeah, you’re gonna sweat some more.
- Place forearms on the ground; elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
- Straighten your legs, ground toes into the floor, squeeze glutes to keep your body stable.
- Holding your upper and lower body parallel, hold this position for 30-60 seconds.
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