The extra belly fat layer is the most stubborn kind of body fat and is really hard to get rid of it. But proper nutrition and a good workout plan can help you lose belly pooch and get ready for summer. We’ve put together the most effective abdominal exercises to target your core area. Here they are:
- Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
- Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
- Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
- From the side plank position, tighten your outer thigh and glutes, raising your upper leg into the air. Hold for 2-3 seconds.
- Return your leg to its initial position. This is one rep.
- Repeat on the other side.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head so your thumbs are behind your ears.
- Don’t lace your fingers together.
- Hold your elbows out to the sides but rounded slightly in.
- Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
- Gently pull your abdominal inward.
- Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
- Hold for a moment at the top of the movement and then lower slowly back down.
- Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
- Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
- Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion
- Perform for 15 to 20 repetitions. Alternatively, flutter kick for a period of time, such as 20 to 30 seconds.
- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done.
- Sit on the floor or on a bench with your legs extended in front of you.
- Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
- Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
- Push your legs back out again to complete one rep.
- Lay down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Cross your hands to opposite shoulders, or place them behind your ears (without pulling on your neck).
- Curl your upper body all the way up towards your knees. Exhale as you lift.
- Slowly, lower yourself down, returning to your starting point. Inhale as you lower.