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Exercise Tips to Help You Get Rid of Stubborn Belly Fat
Just about everyone I know yearns for a more toned tummy, here are six exercise tips to target stubborn belly fat. This series of exercises can be done anywhere and you don’t need any special equipment, just a yoga mat or a towel. Remember to warm up for 5-10 minutes before starting this routine. Stay tuned for more easy weight loss moves in part 2 of this workout series. Crank up your favorite tunes too!
1. Plank
- Start from lying flat on the floor.
- Tighten your glutes to keep your back stabilized.
- Tighten your core by drawing the area two inches below your belly button in.
- Come up onto your forearms and toes.
- Keep your elbows at a 90 degree angle directly beneath your shoulders.
- Your body should form a straight line.
- Keep your head and neck in a neutral position.
Hold for 30-60 seconds.
2. Side Plank
- Start from lying on your side.
- Tighten your glutes to keep your back stabilized.
- Tighten your core by drawing the area two inches below your belly button in.
- Come up onto your forearm and the outside of your foot.
- Keep your elbow at a 90 degree angle directly beneath your shoulders.
- Your body should form a straight line.
- Keep your head and neck in a neutral position.
- Tip: If you find this move a little too challenging drop the knee of your lower leg to the ground, but keep everything else straight.
Hold for 15-30 seconds.
3. Bird-Dog
Starting Position:
- Keep your arms shoulder distance apart and aligned directly beneath your shoulders.
- Your back should be flat
- Your legs extended straight back.
- Bring your opposite hand and foot slowly straight up and out.
- Reach in each direction as far as you can.
- Keep your back straight.
- Keep your head and neck in a neutral position.
- Hold for a moment and bring back to the starting position.
- Switch sides.
Repeat this move until you’ve done 15 on each side.
4. Superman
- Lie flat on the floor with your legs and arms extended
- Draw in your navel and tighten your glutes
- Slowly lift your arms and legs simultaneously off the floor.
- Hold for 1-2 seconds
- Slowly return body to the ground, keeping chin tucked.
Repeat 5-10 times.
5. Russian Twist
- Start from a seated position.
- Keep your back straight.
- Bring your feet a few inches off the floor.
- Keep your knees together.
- Bring your arms straight out and interlock your hands loosely.
- Keep your shoulders relaxed and down.
Tip: If you find this move a little challenging keep your feet on the floor.
- Rotate your hands to the outside of your knee.
- Keep your knees together.
- Keep your back straight
- Draw in your core to support your back.
- Return to the starting position.
- From the starting position then repeat the move on the opposite side.
Repeat this move for 30-60 seconds. Take mini breaks if you need to but see how many you can do in 30 seconds.
6. Leg Lifts
- Lay flat on the floor.
- Place your arms along your side with your palms down.
- To help support and stabilize your lower back, place your hands beneath your glutes.
- Slowly lift your legs up.
- Draw in your core to stabilize your back.
- Keep your back flat on the floor.
- Bring your legs up to a 90 degree angle.
- Slowly bring them back down to the starting position.
This one is tough, but repeat as many times as you can in 30-45 seconds, take breaks when needed.
Caution: Be very careful with this move; if it hurts your lower back discontinue this exercise.
Extra Credit Hip Hike:
- Draw your navel in.
- Lift hips off the floor by using your lower abdominal muscles to lift the legs straight into the air.
- Slowly lower the hips back to the floor.
Start with one set of this routine, then over time add another set building up to three cycles through. Do this one to three times a week.
Here are two articles that include food tips for how to reduce belly fat:
Yours in Health,
Kardio Kate
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