You are not alone if you have added “core firming” to your list of goals. One of the most popular aims of people trying to reduce weight and get in shape is to get rid of their belly fat.
Exercise and a good diet can help you tighten and tone this area, even when spot reduction or targeted fat loss won’t work.
Dissolving stubborn fat around the abdominal area
Caley Crawford, NASM CPT, Director of Education at Row House, believes that reducing belly fat is typically more difficult than lowering inches from other regions of the body since it relies so much on food.
“Abs also happen in the kitchen,” adds Crawford. “We often think if we do enough sit-ups, then we’ll get a flatter stomach.” “So, if you’re looking to lose belly fat, it’s crucial that you pair a strong and healthy diet with your exercise routine,” she explains.
Your age and genetics are important factors to think about. The Mayo Clinic suggests they may play a modest influence in determining where fat is stored. That’s why it’s so important to stick to your workout routine and healthy, balanced diet (with few or no processed carbs) if you want to lose that stubborn belly fat.
Home exercise routine for abs that can help you become in shape
Here is an upper- and lower-body focused core workout that you can do at home or at the gym. Crawford recommends doing the prescribed number of repetitions of each exercise before going on to the next. Do three circuits for a full workout. You may step up the difficulty by including dumbbells.
Rowing without foot straps for three to five minutes (to get the core warmed up) is recommended. Take it easy at first and don’t let your toes slip off the footplate. Warm up on a stationary cycle, treadmill, or simply by walking in place if you don’t have access to a rowing machine.
First exercise: squats with an overhead reach, 15-20 repetitions.
Exercises include tension bands, weights, push-up bars, and abdominal crunches Home Exercise Workout
Second exercise: three counts down, one count up tempo push-ups, 10-15 repetitions.
The Push-Up: The Ultimate Fitness and Health Tool crunches with weights and a tension band Home Exercise Workout
Exercise 3: Side plank with knee drives, 10–15 repetitions per leg (While holding a side plank, extend by bringing your upper knee to your elbow.)
Exercise Routine at Home (Push-ups, Ab-Rounds, Squats, Weights, Resistance Bands) for Health and Fitness
Exercice 4: Straight-Leg Toe Touches, 10-15 Reps
Exercise Routine at Home (Push-ups, Ab-Rounds, Squats, Weights, Resistance Bands) for Health and Fitness
Ex 5: Hollow hold for 30 seconds
Exercise Routine at Home (Push-ups, Ab-Rounds, Squats, Weights, Resistance Bands) for Health and Fitness
Insider’s Julian Howard
According to Crawford, you should start to see benefits in around six to eight weeks if you perform this routine three times each week. Crawford promises that after a while of strength training, not only will you feel stronger, but your performance will improve and you’ll start to see tangible results.
Here’s how to do the exercises, in case you haven’t tried them before:
Knee-drive side plank
Put your left side up.
Put your whole body weight on one side and press your body into a plank posture. Put your left forearm on the floor with your elbow tucked under your shoulder. Stack your hips and feet.
Keep your abs tight as you bring your top knee (your right knee) in line with your elbow and stretch.
Do 10 to 15 reps on one side before switching.
Toe touches with straight legs, alternating
Position yourself on your back with one leg raised at a 90-degree angle. The second foot will be suspended in midair a few inches above the floor.
Try this: lift your hands and touch your toes three times. Keep your neck extended and your shoulder blades up.
Do 10 to 15 reps on one side before switching.
Hollow Grip
Lay flat on your back with your arms at your sides and your legs straight and together (knees should be touching). Put your lower back down firmly on the ground.
Tighten your ab muscles. This will give you a few more inches of clearance under your arms and shoulders. Hold your knees together and raise your feet off the ground a little bit.
Try to maintain this pose for 30 seconds.
Secrets revealed
You can strengthen your abs and give them more definition with the workouts in this article.
However, keep in mind that fat loss is not something that can be deliberately targeted. If you’re trying to decrease belly fat, you’ll probably be able to do it by reducing your overall body fat percentage.
Concentrate on upper-body, lower-body, back, and core strength exercise to quickly shed fat. In addition to working exercise, a nutritious diet is essential.