If you want workouts that target the belly, hoping to lose weight in that area, think again. When you lose weight, you lose weight all over your body, not just in one area. What belly exercises will do is tone and tighten the muscles beneath the fat and burn tons of calories, helping to shed fat all over your body. For a flat stomach, you have to exercise several muscle groups. Not only are abs important, so are other core muscles.
Start simple with a pose and hold exercise from yoga called Navasana.
Sit on the floor with your knees bent slightly. Lean back slightly, as you bring your feet forward to form an upside down V with your knees. Stretch your arms forward, parallel with the floor and palms facing each other. Hold your abs tight as you maintain that position for as long as you can. While you’re doing it, make sure your stomach is held flat.
A plank may look simple, but it’s tough.
Gradually move to a full plank, which is similar to the part of a push up where you body is off the floor and arms are straight. If you’re out of shape, start with a kneeling plank, which is similar to the upward movement of a kneeling push-up, but with the body resting on the forearms. Get into position and hold for as long as you can, increasing time as you get stronger. There’s a straight line from the top of the head to the base of the bottom. Move onto the second level, by raising your whole body with the weight on toes and forearm and finally, a full plank, with the weight resting on the palms of the hands and toes. It’s good for the abs and core muscles.
Get on a bike and ride or do a bicycle crunch.
A stationary bike or riding a regular bike can work your abs, but so can a bicycle crunch. Lay on your back, putting your hands behind your head to stabilize the neck as you lift your head off the floor. At the same time, lift your right leg slightly, while you bend your left leg at a 90 degree angle at the knee. Bring your right elbow toward the left knee and then back to starting position as you straighten your leg and bend your right leg at the same time, touching your left elbow to the knee. Do this pedaling action, keeping your heels and head off the floor. Make sure you tuck your stomach and keep it flat as you do.
- If you are carrying extra weight, include other calorie burning workouts, like weight lifting. No matter how great your ab muscles are, if they’re covered with a layer of fat, nobody can see them.
- If you have a jump rope, you’re ready to build those abs and burn off belly fat. Not only does it build muscles, it burns calories and provides an impressive cardio workout.
- An isometric exercise called the suction can help you improve your abs. Stand straight with your best posture and focus on pulling your stomach in tight and hold.
- Lay on your back with your knees bent as you pick your hips off the floor until your body forms a straight line. This is a bridge that’s good for core muscles and abs. Hold for as long as you can.
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