One of the hardest thing to get rid of when you’re losing weight is the stomach fat. Hence, when a lot of people start exercising, they expect significant changes during the first few months like slimmer face. More defined shoulders and a less flabby back. However for a lot of people, stomach fat seems to stick around even though they try hard. This is because many people are afraid of building muscle, especially women.
A lot of women are worried and think that doing a few muscle building exercises will turn them into the hulk. Nevertheless, in reality actually building muscle can actually give the appearance of being thinner, especially in the stomach area. Namely, if you just do cardio, you are not going to be able to sculpt and shape your body into the figure you want. But you are just going to become a smaller version of your previous body type. This will bring you one step closer to getting the body you always wanted.
Therefore, in this article we are going to show you three different exercises that will help you burn fat and tone your stomach as well.
1. The Plank
Due to the fact that it is an isometric exercise, the plank is the most unique exercise on this list. This basically means that it is an exercise where you are not moving or performing repetitions. According to several studies, isometric exercises are effective at burning fat as well as building muscle because they raise the temperature of deep muscle tissue. In order to perform a plank, start off by laying flat on your stomach, with your elbows on the ground and your forearms out in front of you. After that you need to flex your abs and lift your body up off the ground.
Namely, the only parts of your body that should be touching the ground are your toes and forearms. You should try to keep your body as straight as possible and hold this position for 20-30 seconds, increasing your time as you progress. If you want to add some variation to this exercise. Go on one elbow and turn your body to the side so that your hips are facing the ground. This will perfect work out your oblique’s (what most people refer to as love handles). And will allow this exercise to tone the side of your stomach as well as the front. Therefore, if you want to add this variation. Just dedicate 10 seconds of your 30 second plank to each side, with the remaining 10 seconds going back the original position.
This is a great combination of cardio and muscle building but it is one of the more complicated moves as well. You should lie on your back with your hands cupping the back of your head. Flexing your abs, you need to bring your left knee up so that it touches your right elbow. And then alternate with your right knee touching your left elbow. Your legs should look like they are performing a cycling motion, similar to riding a bike. One rep is once you have alternated to both sides, which should take you between two to three seconds to complete. You need to complete 10-15 reps, or 30 seconds worth of them.
3. The Routine
You need to perform all of these exercises rapidly. Which at 30 seconds each should take about 90 seconds in total. Then rest for 30 seconds and repeat this cycle at least five or six more times. Or until you can’t do the exercises with correct form any longer.
Remember not to be discouraged if you need to take longer rest periods after the first cycle or two. 30 second rest period is just a recommendation and you can take up to a minute long break depending on your fitness level. Nevertheless, if you want to push yourself. Overexerting your body can actually have a negative effect on your fat loss goals. This exercise routine can take as little as 10 minutes. Although it may seem like a short time period to be able to provide any noticeable improvements, actually it is a high intensity exercise.
4. The Crunch
It’s simple to do and still proves to be more effective than most of the fancy ab workouts being sold to people these days. To begin you need to lay on your back with your knees up and your feet flat on the ground. If you want an extra challenge you can have the bottoms of your feet facing each other but if you are just starting out. Just stick to keeping your feet flat on the ground.
While laying flat on your back, flex your ab muscles and lift the upper half of your torso as high off of the ground as possible. You need to hold this position for one full second and slowly lower yourself back down to the ground. This should take three seconds in total to complete one repetition, one second going up, holding for one second, and one second going down. You should perform at least 10 repetitions per set.