Excess body fat can build in the midsection, creating loose love handles that hang over your jeans and a waist size that you want to run from. While there is no magic exercise or spot-reducing move you can perform, you can combine fat-burning cardio with strength training abdominal moves to achieve the midsection you desire.
High Intensity Interval Training
High intensity interval training, also known as HIIT, is a form of cardiovascular exercise that is complete in 20 minutes and burns calories to remove excess body fat. According to Shape Fit, HIIT is a way to trim your waistline and to elevate your metabolism throughout the day. Choose a cardiovascular exercise that you can perform at a fast and slow pace. Work at your hardest intensity for 30 to 60 seconds, work at an easy intensity for 30 to 60 seconds and repeat for a total of 20 minutes. Shape Fit also recommends using activities such as indoor cycling, sprinting and jumping rope during HIIT.
Hay Baler
The hay baler is a standing exercise that strengthens the entire midsection. Stand upright with your feet hip-width apart while holding a medicine ball with two hands. Keep your stomach muscles tight and your arms straight during the entire exercise. Start with the medicine ball to the lower right side of the body. Slowly move the ball upward and across your body until your arms are extended to the left side just above shoulder level. Control the ball back down to the starting position and repeat 10 times. Switch the starting position to the left side of the body and repeat the exercise moving the ball upward to the right side of the body.
Russian Twist
This exercise is completed using a stability ball to strengthen the stomach. Sit on top of the stability ball with your feet planted firmly on the ground. Slowly walk your legs forward while leaning back until your back is on the top of the ball. Keep your feet on the floor with your knees bent at a 90-degree angle. Raise your arms over your chest, place the palms of your hands together and straighten your arms completely. Rotate your torso and arms to the right side of your body as far as you can, hold for one second and slowly rotate to the left side of your body. Continue this movement for a total of 10 to 12 repetitions.
Member Comments