A bulging belly is not only annoying and unattractive, but it is also dangerous. Recent studies have linked beer bellies and muffin tops to an increased risk of heart disease and death (1). George Blackburn, associate director of the department of nutrition at Harvard Medical School, says that your waist circumference is “an absolute vital sign” in determining your health. Now more than ever is the time to start sculpting your chubby belly.
It’s important to remember that, while abdominal exercises will not get rid of belly fat, they are absolutely necessary to protect your spine and get the abs you want. To burn belly fat, you need to do exercises that get your heart rate up and keep it up for at least 30 minutes at a time. So make sure you are doing your cardio at least 3 days a week!
The anterior abdominal wall consists of 4 muscles, which are what most people think of as 6-pack abs. These muscle groups are: rectus abdominis, external obliques, internal obliques and transverse abdominis. A truly effective abdominal workout will target all 4 muscle groups.
Exercise #1: Bicycle
target muscle groups: rectus abdominis and internal and external obliques
what’s so great about this exerciseExercise: A study conducted by the American Council on Exercise found that the bicycle was the best exercise for targeting the rectus abdominis and obliques.
how it’s done,
- Begin lying on your back, placing your fingertips behind your head and wide elbows.
- Draw knees up and toward chest, lifting shoulder blades off floor and maintaining a neutral neck position, keeping chin away from chest.
- Straighten one leg while twisting the upper body to draw the opposite elbow toward the bent knee.
- Switch sides without letting your shoulder blades touch the floor.
- Try doing 3 sets of 12 to 20 reps.
- Trainer Tip: Lower your feet to the ground as low as possible without letting your lower back leave the mat.
Exercise #2: Plank Vacuum
target muscle groups: All 4 muscle groups of the anterior abdominal wall!
what’s so great about this exercise: The most well-known method of strengthening the transverse abdominals is the vacuum. Doctors and physical therapists alike use this exercise to help patients with lower back issues. The transverse abdominals are the deepest in the anterior abdominal wall and its main function is to stabilize the spine and pelvis throughout movement, especially during lifting movements. When the transverse abdominals don’t function properly to stabilize the spine, there is an increased risk of injury. This exercise is such an ab ripper because vacuuming in the plank position engages the entire core of the body. So you are getting more bang for your buck.
how it’s done,
- Get into plank position on your forearms. Be sure to maintain a flat back; Keep the hips down and your back straight without arching.
- Inhale deeply and as you exhale, draw your belly button deep into the spine. Empty the stomach as much as possible.
- Hold that position as long as you can.
- Repeat 3 times.
trainer tip: It’s tempting to hold your breath during this type of static contraction, but don’t do it! keep breathing.
Exercise #3: Plank with a Triple Knee Tuck
Teaarget muscle group: All 4 muscle groups of the anterior abdominal wall!
what’s so great about this exercise: The fact that you’re targeting all 4 muscle groups alone. But remember, when you’re in the plank position, you’re also giving your upper body a great workout. And then the leg is extended without letting the foot touch the floor. It’s icing on the cake because this extension is blasting your glutes to help you get a firm, shapely bottom.
how it’s done,
- Get into plank position on your hands, making sure to keep your body tight and in a straight line.
- Lift your left leg up and pull your left knee out toward your left elbow.
- Straighten the leg as if you are bringing the foot back to the ground, but do not let the foot touch the floor.
- Immediately, pull the knee straight towards the chest.
- Straighten the leg again as if you are bringing the foot back to the ground, but do not let the foot touch the floor.
- Immediately, pull knee up and entire body toward right elbow.
- Straighten the leg and return to full plank position.
- Repeat on the other side.
- Try to do as many reps as you can in 1 minute.
- Rest for 30 seconds and repeat 2 more times.
trainer tip: Turn your head to look at the knee as it moves from side to side. Be sure to keep the supporting leg stable; Do not let it move or turn.
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(1) http://www.mayoclinic.org/news2011-rst/6250.html
Source by Evin Himmighoefer
