If you believe your chubby middle is a harmless nuisance, think again. Abdominal fat can increase your risk of stroke, heart disease, high blood pressure, diabetes and cancer. But you can get rid of stubborn belly fat – and flaunt a tight, toned tummy – by eating and exercising smarter. Read on for fitness expert Jorge Cruise's top 7 belly-busting moves. Plus, test your abs IQ!
You can’t spot-burn belly fat, but you can raise your chances of losing it. How?
First, do moderate cardiovascular exercise – walking or any other cardio activity – three to four times a week. It will help burn the layer of stubborn abdominal blubber, called visceral fat, which surrounds your vital organs.
You can’t spot-burn belly fat, but you can raise your chances of losing it. How?
First, do moderate cardiovascular exercise – walking or any other cardio activity – three to four times a week. It will help burn the layer of stubborn abdominal blubber, called visceral fat, which surrounds your vital organs.
It’s also important to eat nutritious foods. I recommend eating no more than 15 grams of sugar a day and 6 servings of carbs (preferably from whole-grain sources that have plenty of fiber). Sugar fails to produce the appetite-suppressing hormone leptin, which has been shown to reduce abdominal fat and prevent overeating. Check out thebellyfatcure.com for more information.
You also should perform three abs exercises three to four times a week.
Here are seven of my favorite tummy exercises. I’ve included a mix of easy- to moderate-level moves to suit every skill level. Pick three, and start working toward your flat belly today! 1. Russian TwistThis exercise was developed in the former Soviet Union and is used by world-class athletes. It works your obliques, the flat abdominal muscles running along the sides of your body that can produce a toned tummy.
Step 1: Sit on the floor or on a mat with knees bent and feet together. Keep your chin up and abs tight as you lean back slightly, engaging your abs.
Step 2: Turn your body to one side and extend arms away from your chest with palms pressed together.
Step 3: Breathe slowly and rhythmically as you rotate your torso as far as possible to the other side through a count of 10 seconds.
Step 4: Hold and squeeze at the maximum tension point for 2 seconds. Rotate back to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
Step 1: Sit on the floor or on a mat with knees bent and feet together. Keep your chin up and abs tight as you lean back slightly, engaging your abs. Step 2: Turn your body to one side and extend arms away from your chest with palms pressed together.
Step 3: Breathe slowly and rhythmically as you rotate your torso as far as possible to the other side through a count of 10 seconds.
Step 4: Hold and squeeze at the maximum tension point for 2 seconds. Rotate back to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
2. Bicycle CrunchBicycle enthusiasts, even non-cyclists, are sure to love the easy, rhythmic motion of this crunch. It works all four abdominal groups, and it’ll take just 10 short minutes! Unlike sit-ups, the bicycle crunch keeps you in constant motion, meaning no stationary time in between movements. Get ready to break a sweat!
Step 1: Lie flat on your back. Place hands behind your head and raise your heels about 2 inches from the ground, keeping chin up and abs tight throughout the exercise.
Step 2: Bring right elbow to left knee and breathe slowly as you rotate to the other side or a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (where your left elbow meets your right knee).
Step 4: Lower your body to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting, alternating sides, for a total of two reps per side.
Step 1: Lie flat on your back. Place hands behind your head and raise your heels about 2 inches from the ground, keeping chin up and abs tight throughout the exercise. Step 2: Bring right elbow to left knee and breathe slowly as you rotate to the other side or a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (where your left elbow meets your right knee).
Step 4: Lower your body to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting, alternating sides, for a total of two reps per side.
3. Knees to Elbows on BenchThis move requires a little agility and a bit of upper abs strength. The motion may feel awkward at first, but your grip on the bench can help stabilize you. If you don’t have a workout bench at home, a picnic bench works just as well – just make sure you use a mat or towel to cushion the surface.
Step 1: Lie close to the upper end of the bench. Reach behind and grab the bench next to your ears. Squeeze elbows together and keep your chin up and abs tight.
Step 2: Breathe slowly as you pull knees up slowly to your elbows through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (where elbows touch knees).
Step 4: Return to the starting point through a count of 10 seconds, never letting your feet touch the ground.
Step 5: Repeat three times without resting.
source : http://www.lifescript.com Step 1: Lie close to the upper end of the bench. Reach behind and grab the bench next to your ears. Squeeze elbows together and keep your chin up and abs tight. Step 2: Breathe slowly as you pull knees up slowly to your elbows through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (where elbows touch knees).
Step 4: Return to the starting point through a count of 10 seconds, never letting your feet touch the ground.
Step 5: Repeat three times without resting.
4. JackknifeDon’t let the name of this exercise scare you. You don’t need acrobatic skills to perform it. It’s safe, though more challenging than your average sit-up. All you need is an exercise ball, also called a Swiss ball (a big squishy ball that allows you to work a variety of muscles), and moderate balancing skills.
Step 1: Stand about 3 feet in front of the ball, and place your palms on the ground, hands shoulder-width apart.
Step 2: Put one foot on the ball about mid-shin level. Once level, place the other foot on the ball, keeping your head forward, spine straight and abs tight.
Step 3: Slowly pull your knees up to your chin through a count of 10 seconds. Concentrate on stability by squeezing your abs tight.
Step 4: Hold and squeeze for 2 seconds at the maximum tension point.
Step 5: Return to the starting point through a count of 10 seconds.
Step 6: Repeat three times without resting.
Step 1: Stand about 3 feet in front of the ball, and place your palms on the ground, hands shoulder-width apart.
Step 2: Put one foot on the ball about mid-shin level. Once level, place the other foot on the ball, keeping your head forward, spine straight and abs tight. Step 3: Slowly pull your knees up to your chin through a count of 10 seconds. Concentrate on stability by squeezing your abs tight.
Step 4: Hold and squeeze for 2 seconds at the maximum tension point.
Step 5: Return to the starting point through a count of 10 seconds.
Step 6: Repeat three times without resting.
5. Seated V-UpThis exercise, called a “V-up” because your upper and lower body forms a “V” at the end of the move, works your obliques and quads. All you need is a mat or towel. If you have back problems this may be difficult. Substitute the bicycle crunch instead.
Step 1: Sit on the ground with arms slightly behind you, elbows bent, and fingertips pointed toward your body. Start with your knees together, legs extended, and heels about 2 inches off the ground. Lean your upper body weight back on palms just slightly.
Step 2: Breathe slowly as you pull knees into your chest for a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Return to the starting point through a count of 10 seconds, keeping abs tight.
Step 5: Repeat three times without resting.
Step 1: Sit on the ground with arms slightly behind you, elbows bent, and fingertips pointed toward your body. Start with your knees together, legs extended, and heels about 2 inches off the ground. Lean your upper body weight back on palms just slightly.Step 2: Breathe slowly as you pull knees into your chest for a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Return to the starting point through a count of 10 seconds, keeping abs tight.
Step 5: Repeat three times without resting.
6. Weighted Oblique TwistIf you can roll over to the other side of the bed, and you’re comfortable balancing on a Swiss ball, then you’re ready for the weighted oblique twist.
Step 1: Sit on the ball, holding a dumbbell just under your chin. Walk your feet forward until hips are slightly lower than your chest. Keep abs tight and chin up. Turn to one side to begin the exercise.
Step 2: Slowly twist your torso to the other side through a count of 10.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Then twist to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
7. Standing Side CurlGrab a pair of dumbbells for this standing side curl. Be sure to keep elbows tight against your body when doing this move.
Step 1: Hold a pair of dumbbells with palms turned out, elbows to your sides. Keep chest up, feet hip-width apart, knees slightly bent, and abs tight throughout the exercise.
Step 2: Breathe slowly as you curl weights up toward your shoulders for a count of 10 seconds, keeping elbows tight against your body.
Step 3: Hold and squeeze at the maximum tension point for a count of 2 seconds. Lower the weights through a count of 10 seconds until your arms are nearly straight (do not lock elbows).
Step 4: Repeat three times without resting.
Check out our 7 Belly-Busting Moves slideshow.
What's Your Abs IQ?Survey a group of women about their biggest trouble spot, and most will complain about a flabby stomach. Attaining flawless, flat abs is far from easy. Most people think that washboard stomach is as simple as doing countless sit-ups, but that's not the case. If you want to start transforming your tummy from dough-boy to dynamic, the first step is to get informed. It's crunch time – see how much you really know about shaping up your stomach with this abs quiz.
Step 1: Sit on the ball, holding a dumbbell just under your chin. Walk your feet forward until hips are slightly lower than your chest. Keep abs tight and chin up. Turn to one side to begin the exercise. Step 2: Slowly twist your torso to the other side through a count of 10.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Then twist to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
7. Standing Side CurlGrab a pair of dumbbells for this standing side curl. Be sure to keep elbows tight against your body when doing this move.
Step 1: Hold a pair of dumbbells with palms turned out, elbows to your sides. Keep chest up, feet hip-width apart, knees slightly bent, and abs tight throughout the exercise.
Step 2: Breathe slowly as you curl weights up toward your shoulders for a count of 10 seconds, keeping elbows tight against your body.
Step 3: Hold and squeeze at the maximum tension point for a count of 2 seconds. Lower the weights through a count of 10 seconds until your arms are nearly straight (do not lock elbows). Step 4: Repeat three times without resting.
Check out our 7 Belly-Busting Moves slideshow.
What's Your Abs IQ?Survey a group of women about their biggest trouble spot, and most will complain about a flabby stomach. Attaining flawless, flat abs is far from easy. Most people think that washboard stomach is as simple as doing countless sit-ups, but that's not the case. If you want to start transforming your tummy from dough-boy to dynamic, the first step is to get informed. It's crunch time – see how much you really know about shaping up your stomach with this abs quiz.
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