When many people think about reducing weight, they envision a flat, toned stomach. After all, who doesn’t want to be able to wear pants without a muffin top? Plus, reducing abdominal fat improves your health: larger waists are linked to heart disease, diabetes, and possibly cancer. Sadly, performing hundreds of crunches every day isn’t the greatest method to reduce belly fat. There are no workouts that promote spot reduction.
To lose belly fat, spot reduction isn’t an option “explains Corey Phelps, founder of the Cultivate by Corey Fitness Program. “A strong and sculpted core may be achieved by doing core-focused workouts that burn fat throughout the body.
Burpees
Michaels believes this exercise strengthens the core, chest, shoulders, lats, triceps, and quads. Burpees, a plyometric exercise, will also get your heart pounding.
Stand with your feet shoulder-distance apart and squat low, sending your hips back. Then, jump backward, letting your chest contact the floor. In a plank position, leap your feet slightly outside of your hands. Jump explosively into the air with your arms behind you.
The Mountain Climbers
Like burpees, Michaels likes this moving plank exercise because it targets the core and many other muscles.
How to climb mountains: Put your hands directly behind your shoulders in a high plank. Draw your belly button nearer your spine. Bring your right knee to your chest, then return to the plank. Then, bring your left knee up to your chest. Alternate sides.
Turkish Get-Up
The Turkish-getup is a 200-year-old total-body workout that includes a kettlebell. Despite its complexity, she claims the total-body training exercise is very successful at reducing belly fat.
How to wear a Turkish outfit: Lie on your side in a fetal posture, one kettlebell in each hand. Roll onto your back and push the kettlebell up to the ceiling with both hands until it is steady on one weighted side. Release your free arm and leg at a 45-degree angle, palm down. Slide the loaded side’s heel closer to your butt for more traction.
Punch the kettlebell up with your laden arm and roll it onto your free forearm. Don’t shrug your supporting shoulder toward your ear. Keep your chest wide open. Straighten your elbows on the ground and sit up. Weave your front leg backward. To protect your knees, keep your rear leg shin parallel to your front leg shin.
Align your arms: wrist over the elbow, shoulder over the elbow, wrist over the shoulder. Elevate your torso to erect your upper body. Make sure your rear shin is parallel with your front shin. Take a deep breath and stand up with your back toes on the floor.
Medicine Ball Burpees
Phelps recommends adding a medicine ball to your burpee to enhance the intensity and metabolism while developing a six-pack abs routine.
Standing shoulder distance apart, grasp a medicine ball with both hands. Extend the ball above, then smash it down hard on the ground, hunching over and sitting your butt back. Bend your knees as you hinge over. Jump back into a high-plank posture with your hands outside of your feet. Keep your body straight. Then, leap your feet back towards your hands, crouching. Pick up the ball and push it up above while standing tall.
Sprawls
The sprawl is a full-body workout that works as many muscles as possible while shaping and toning your upper and lower body, particularly your abs. In this variation, you push up to a plank while touching your chest to the ground.
Sprawl: Squat down and put your hands on the ground while standing shoulder distance apart. Return to a plank and drop yourself to the ground. From a plank, leap your feet outside of your hands into a squat. Regain your balance. Just one rep. “To increase calorie burn, add a leap between each sprawl,” Braganza suggests.
Side-to-Side Medicine Ball Slams
In fact, they target several muscle groups at once, says Chris Di Vecchio, trainer, and owner of Premier Body & Mind. The obliques, hamstrings, quadriceps, biceps, and shoulders move this exercise “As time passes and exhaustion sets in, almost every muscle in the body may become a secondary mover, making this a complete gut blaster,” he says. The side-to-side ball smashes include more oblique ab training than overhead slams.
Sit with your feet shoulder-width apart, holding the medicine ball to one side. Pick up the ball and smash it near your pinky toe while rotating your body. To catch the ball on one bounce, rotate your feet and bend your back knee as you squat. Swap sides. As you bring the ball above and to the side, tighten your core.
Overhead Medicine Ball Slams
Medicine ball smashes above train your core against gravity. When you take up the ball and bring it up, your heart rate increases. Use a hefty weighted ball to get the most out of this workout.
Standing tall with your feet hip-width apart, grip a medicine ball with both hands above. Extend your body and both arms above. Slamming the ball forward and down. Do not be scared to bend your knees as you smash. Squat to pick up the ball, then stand up.
Russian Twists
Di Vecchio says the Russian twist is a core workout that increases oblique strength and definition. The exercise includes twisting your torso from side to side while maintaining a sit-up posture with your feet off the ground.
Russian twists: Sit tall on the floor, knees bent, feet off the ground. Hold a medicine ball at chest level. Lean backward with a long, tall spine, body at a 45-degree angle, arms at your chest. Followed by an equal rotation of the body to the left, with an equal contraction of the left oblique muscles. Your ribs, not your arms, should move.
BOSU Ball Planks
Cardio is necessary for burning the fat that rests on top of your abdominal muscles, as you well know. Even if you’re attempting to lose weight, says Adam Sanford, owner of Adam Sanford Fitness in New York City. His preferred method of doing so? A BOSU ball holds a plank.
Sanford adds that the BOSU challenges your balance more than a regular plank with your hands on the floor. he says, “your abs, obliques, and deep transverse abdominal muscles are engaged.” Strengthening these core muscles also speeds your metabolism, resulting in greater fat and calorie burn.
How to perform BOSU ball planks: Hold the edges of the flat surface with both hands, shoulder-distance apart. As you gain strength, extend the plank for 30—45 seconds.
General advice
Here are some workout suggestions to help you lose weight:
Enjoying yourself: Exercise does not have to be boring. It may be expressed via dance or team sports.
Exercising outdoors: For some individuals, the fresh air makes exercise more enjoyable.
Exercising with a buddy may help boost motivation.
Making a weekly workout schedule may help some individuals remain motivated.
Warming up and stretching: Warming up and stretching before and after exercise may help prevent injuries.
Participating in a local charity or community fitness event may be enjoyable and encouraging.
Obesity is a common problem. This may be due to a lack of desire or time limitations.
A healthy diet is critical to weight reduction. Avoid processed, high-sugar, or fatty meals and go for healthy foods and veggies.
Keeping a food diary or using a fitness app may help monitor progress. A fitness app can track daily calorie and nutrient consumption.
Weight reduction is gradual. It takes time and is irritating. Consistency is key, and big improvements do not happen quickly.
Summary:
How much aerobic exercise should I do to lose weight? However, technologies exist to develop customized exercise programs for individuals.
Cardio is excellent for reducing weight and staying in shape. Combining cardio with other exercises, like weight training, offers several advantages.
Making exercise fun will help a person keep the habit. It may take some trial and error before a person discovers the ideal workout for them.