The pursuit of flat abs has inspired workout DVDs, abdominal workout devices and undergarments to flatten out belly bulge. Developing the abdominal muscles is an important part of losing belly fat. Building muscle increases your metabolism and helps your body burn off stored fat. Exercises that target each section of the abdomen will increase lean muscle and help you shed midsection fat, but fat-burning cardio exercise is also required to lose belly fat.
Weighted Push Crunch
Performing weighted push crunches works the top section of the rectus abdominus or front of the abs. Lie on your back with your knees bent and feet on the floor. Hold a dumbbell with both hands at chest level with your arms extended. Tighten your abs and lift your shoulder blades off of the ground. Maintain space between your chin and your chest to prevent straining the neck. Lower your upper body toward the ground, but don't allow your shoulder blades to completely rest on the floor. Repeat for four sets of 25 repetitions.
Lying Twists
Lying twists target the external obliques or the sides of the waist. Lie on your back with your arms extended out to the sides and palms facing down. Elevate your feet and bend your knees to 90 degrees with your knees aligned with your hips. Twist from the waist and lower your legs to the right side of your body. Keep your abs tight and lift your legs, returning to the starting position. Repeat the motion for four sets of 25 repetitions on each side of the body.
Hanging Leg Raises
Hanging leg raises recruit the lower portion of the rectus abdominus. Hold a pullup bar with your palms down and hands spaced shoulder-width apart. Hang from the bar with your legs perpendicular to the floor and feet together. Flex from the hips and lift your feet up to hip-level while your legs remain straight. Slowly lower your legs down to the starting position. Repeat for four sets of 25 repetitions.
BOSU Ball Planks
BOSU ball planks engage the abs, obliques and lower back to stabilize the body. Begin on all fours with your hands holding the edge of the ball. The dome side should be facing down. Press up onto your toes so your body is in a pushup position. Tighten your abs and don't allow your back to arch. Your spine should be in a straight line throughout the exercise. Hold this position for 30 seconds. Repeat the exercise for four sets of 30 seconds.
References
- Bodybuilding.com: How to Get a Six-Pack
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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