Balancing calories is the only way to lose fat. You must use more calories than you consume. To lose fat in your midriff area, you need to exercise more and eat less. However, if you choose exercises that focus on your abdominal muscles, you can strengthen and sculpt those muscles while burning the calories you need to. As always, check with your doctor before attempting any new exercises.
Front Plank
A front plank works the core muscles of your abdomen. Face down on the ground, support your weight on your forearms and the balls of your feet. Your arms should be directly under your shoulders with your palms pressing into the ground. Keep your body straight, like a plank, from shoulder to heel. Pull your abdominal muscles up toward your spine. Hold this position for 30 to 60 seconds. If this position is too difficult for you, place your knees on the ground. Keep your body straight from shoulders to knees and work up to the more advanced position.
Side Planks
Side planks sculpt the oblique muscles, which run along the side of your midriff. Lie on your right side with your right arm on the ground. Your elbow should be directly under your shoulder and your fist or palm should point forward. Stack your legs and lift your hips off the ground. Keep your body completely straight from shoulder to foot, being especially careful not to allow the hips to droop. Hold for 30 to 60 seconds before repeating on the other side. If you need to reduce the difficulty of this position, unstack your legs, crossing the top over the bottom so both feet are touching the ground.
Bicycle Crunch
Done properly, a bicycle crunch will work your obliques and your deeper abdominal core at the same time. Lie flat on your back with your hands behind your head and your feet lifted off the ground. Pull your abdominal muscles in toward your spine. Twist your right shoulder toward your left knee, pulling your left knee in slightly as you straighten your right leg out to about six inches off the ground. Hold for three counts gently pulsing your shoulder toward your knee. Slowly twist through to the other side, pulsing gently for three counts. Perform three sets of 12 repetitions.
Trunk Rotation
Trunk rotations with something weighted will work the muscles of your sides. While standing, hold a medicine ball, dumbbell or wrist weights in both hands just in front of your heart. Pull your abdominal muscles in toward your spine, and keep your lower body complete stationery. Twist your upper body to the right, not allowing your hands to droop and keeping your head forward. Pulse three times to the right before twisting through the center and pulsing three times to the left. Complete three sets of 12 repetitions.
Member Comments