get fit, one of the first places to target is the belly. A flat abdomen has always been the symbol of sexiness and attractiveness in pop culture. But losing belly fat isn’t just about looking good; it’s about being healthy.
Belly fat not only looks bad, it is also the cause of many internal problems such as diabetes, heart diseases, or even lesser known, liver cancer, dementia and more. So losing stored belly fat not only makes you look great and feel better about yourself, it also significantly lowers the risks for several diseases and conditions that can severely affect and shorten your life.
Luckily, there are several ways to combat and shed body fat. In addition to eating healthy, restricting sugar intake and steering clear of processed food, there are also many exercises you can do that will sculpt your abs and help you develop a strong core. And what’s more, these take no time at all, and you can even do them at home. Take an active lifestyle, be conscious about your eating, and you will look healthier and better than ever.
The plank is one of the best exercises you can do for your core. It helps strengthen the muscles of your abdominal region as well as supporting the spine, which is great for your ab as well as the lower back.
START: Plant your hands directly under the shoulders as if you’re about to do a push-up. Go down on the floor in the press up position. Put the weight on the forearms as you bend your elbows.
FINISH: Keep a straight line through your body from shoulders to ankle. Suck your belly in and hold the position for as long as you can and relax. Repeat 5 or 6 times.
Sit ups help you strengthen the abdominal muscles. In addition, the exercise can also be performed with added weights on higher levels.
START: Lie down on the floor, your legs bent at the knees. Place your hands behind your head and lock them together.
FINISH: Keep your lower body still and move your upper body towards your knees. Take a deep breath and exhale as you go up. Hold for a second then lower your upper back down to the starting position. Repeat.
The double leg reach is a very effective exercise for your abs, working both the upper and lower abdominals.
START: Lie on your back with your hands behind head, knees bent to 90 degrees.
FINISH: Lift your shoulders to crunch up, hold for 3 to 5 seconds. Then extend your legs to 45 degrees and hold for 3-5 seconds. Repeat.
This exercise targets your abs, as well as the lower back region.
START: Lie on your back with your arms straighten out to the sides. Lift your legs and bend the knees at a 90-degree angle.
FINISH: Drop your legs slowly to one side, return to the starting position and do the same for the opposite. Repeat.
The mountain climber is an advanced, highly intensive exercise that will get your heart rate up if done properly. It’s also perfect to incorporate into your daily cardio workout routine.
START: Start in a plank position with your arms and legs long. Keep your arms shoulder-width apart from each other.
FINISH: Pull the right knee into your chest as far as you can. Switch and do the same thing with your other knee. Keep your hips down.
Downward Facing Dog
Not only is downward facing dog one of yoga’s most recognized and popular poses, it’s also a great exercise to work out your abs.
START: From a high plank, push your weight back through your heels until your legs are straighten and arms are outstretched in front of you.
FINISH: Hold for 10 seconds then return to the high plank position and repeat.
Flutter kicks engage your core and work most of the main muscles in your abdomen. This will also train your hips and improve stabilization.
START: Lie flat on your back, palms face-down underneath your glutes. Keep your core engaged, your lower back pressed flat, then raise both your legs in a straight line, hovering above the floor.
FINISH: Start rapidly kicking your legs, right and left alternately, up and down. Keep your feet from touching the floor. Repeat for 30 seconds or more.