Are you ready to melt your gut and get in shape? not only can belly fat be incredibly frustrating to deal with, but it’s also harmful to your overall health and well-being. Extra Abdominal fat encompasses your internal organs and puts you at higher risk of suffering from health problems such as diabetes, heart disease, liver problems, certain types of cancer, and even premature death, according to UT Southwestern Medical Center.
Be proactive by measuring your waist. If your waist measures more than 35 inches (women) or more than 40 inches (men), your risk of health problems increases, the National Heart, Lung, and Blood Institute reports. To help melt your gut and get your tummy into shape, we’ve created a productive floor routine you’ll want to follow.
Developing healthy habits is the name of the game here. That means maintaining a diet rich in lean protein and vegetables, tracking your daily steps, and engaging in strength training. If you’re diligent about these things to do, your gut will start to thin out. Along with all that goodness, an underrated type of exercise that will help contribute to the results you want is a floor routine. Bodyweight movements will test your body, especially your core. They’ll also keep you active throughout the week so you can keep burning calories. I recommend doing them on a separate training day or in post-cardio sessions.
Without further ado, below is a floor routine that will melt your gut. Do 3-4 sets of the following exercises and get ready to get in shape!
This first exercise to help you melt your gut starts with you standing up. Then, assume a push-up position while keeping your core contracted. Squeeze your glutes. Begin walking your hands out in front of you as far as you can while keeping tension in your abs. Once your hands are all the way out, bring them back in and stand up straight to finish. Make 3 sets of 10 repetitions.
Related: Every Fat Waist Needs This Visceral Fat Reducer By Age 60, Says One Trainer
For the heel-raised glute bridge, you’ll place both heels on a sturdy, elevated surface and bend your knees. Keep your core tight as you push through your heels, extending your hips up. Flex your glutes hard at the top of the movement, then lower back to the floor, maintaining control, before performing another rep. Complete 3 sets of 15 repetitions.
Related: Floor workout no. #1 to get rid of midlife spread
Sit-Outs will begin when you get into a tabletop position. Your knees should be bent and in line with your hips. Keep your core engaged and begin to rotate your body to the side as you bring your leg across your chest. As you turn, grab the arm on the side that’s moving and bring it behind you. Fully extend your leg, flexing your abs at the end of the movement, then return to the starting position before moving in the opposite direction. Do 3 sets of 8 reps for each side.
Begin your Figure 8 exercise by leaning back and fully extending your feet. Raise them a few inches off the floor and begin to draw a “figure 8,” or infinity sign, with your legs, criss-crossing them while maintaining tension in your core. Once you complete a loop and draw a figure 8, that counts as 1 repetition. Continue drawing in the same direction, or go the other way around for the next repeat. Do 3 sets of 8 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
