The Firm: 5 Exercises That Fight Belly Fat
Whether you’re going somewhere exotic for spring break or staying closer to home, we all know that as the temperature climbs, the bikinis and swim trunks come out. While this is something many of us look forward to, it can also be a daunting time if you don’t feel like you’ve obtained your ideal beach body just yet. If you’re looking to trim unwanted belly fat this season, you’re in luck. Research suggests that using High-Intensity Training (HIT) produces significant improvements in overall body composition and even reduces visceral fat . Dedicating a small portion of your day to simple, time-tested exercises can get you into beach-worthy shape and earn you that flat tummy you’ve always wanted. Here are my top five exercise recommendations for the abdominals: 1. The plank pushup: This is the perfect exercise to isolate your core. Get down in a pushup position and fully stretch the body so your toes are touching the floor and forearms are placed on the ground. Make sure the spine is in line with the rest of your body, keeping your glutes down. You need to hold the proper alignment of your spine and glutes to ensure the abdominals are being used. If your glutes are not kept at this position, you’re not activating the abdominal muscles. Hold this position for 30 seconds, then follow through with 10 pushups. Repeat this three times with 30 seconds of rest in between each set. 2. Bicycle abs: This is one of the best exercises to isolate the lower abs and obliques. Lie on the ground and interlock your hands behind your head, keeping your legs straight down on the floor. Alternate each arm and leg for a complete set. Focus on proper form by keeping the head and neck relaxed. Do four rounds of 25 repetitions with 30 seconds of rest between sets. 3. Burpees: This movement challenges your whole body — chest, arms, hamstrings, and abdominals. Burpees are key to increase energy , stamina, and keep you from reaching the dreaded plateau. Beginners: Do five sets of 10 burpees, with 30 seconds rest between sets. Once you’ve accomplished that, try doing 10 sets of 10 repetitions with 15 seconds rest. Kick it up a notch by adding a full pushup before you jump into the full movement. 4. High knees: Stand with feet hip-width apart. For beginners, stand planted down and lift each knee towards your chest. Do as many reps within 30 seconds time, five rounds through. Rest 15 seconds between each set. Once you feel more advanced, begin using these movements simultaneously as if you’re running in place. 5. V-ups: Lie on your back with legs and arms extended. Keep focused on your head and neck as you lift up simultaneously to touch your fingers to your toes. Make sure knees and elbows are kept in a locked position. Beginners do as many repetitions in 20 seconds, three times through. Rest 15 seconds between each set. Advanced users: Do as many repetitions as possible for 60 seconds. Repeat twice with 15 seconds rest in between.
Source: Complete Nutrition