Online Reporter
IF you want a flat stomach for its aesthetic appeal or as an indicator of strength, there are lots of stomach workouts you can do to burn fat, build muscle, and define your abs.
Which muscles do you work with ‘belly fat exercises’?
Your core is more than your muscles running alongside your front of your stomach.
In fact, your core itself is a three-dimensional ‘box’ shape that includes:
Your abdominals
Your glutes
Your lower-back muscles
So, when we talk about building a strong core, we’re actually talking about building a strong ‘trunk’.
Your muscles in your core include:
Pelvic floor muscles: functions to support organs such as your bladder, uterus and intestines.
Transverse abdominis and rectus abdominis: often referred to as your ‘six-pack’ muscles, they are crucial for functional movement (hinging, bending, twisting) and stability.
Internal and external obliques: supports respiration and trunk rotation.
Erector spinae: strengthens your back and provides a stable foundation for rotations.
Your core is not one muscle; it is a relationship between a number of muscles that cover your whole trunk, connecting your hips, spine, neck and shoulders
There is no one best exercise for belly fat — there are many that will challenge your core in different ways.
Scissor legs
1. Lie flat with your legs together and arms by your sides (don’t get too comfy) then roll your legs overhead until you can place your palms flat against the back of your lower back.
2. Balance evenly on the backs of your shoulders and reach your right leg forward on a high diagonal and left leg back in opposition without lowering then roll back down and repeat on the other side.
2. Toe reaches
This exercise is perfect for beginners who want to build up a strong core.
Lie on your back with your feet raised and your legs at a 90-degree angle.
Engage your lower abdominals as you lift your upper body off the mat.
Reach your hands toward your toes, pausing for 1–2 seconds at the top.
Slowly lower back down.
Do 1–3 sets of 12–18 repetitions.
3. Side planks
For added support, drop your bottom knee to the floor. To add intensity, raise your top leg as high as possible, or do hip dips by lowering your hips almost to the floor and then back up again.
Lie on your right side with your right forearm below your shoulder.
Extend your legs, left foot on top of right. Tighten your core.
Lift your hips to form a straight line with your body. Raise your left arm straight up.
Rotate your torso toward the floor and bring your left arm under your body.
Rotate your torso and straighten your left arm to return to the starting position.
Start with 1 set of 8–12 reps.
Repeat on the other side.
Bicycle crunches
For this exercise, be sure to rotate your core and avoid pulling with your hips or straining your neck. Root your lower back into the floor and draw your shoulders away from your ears.
Lie on your back with bent knees and your heels flat on the floor.
Interlace your fingers at the base of your skull.
Come into the starting position by engaging your core, lifting your upper body from the floor, and raising your knees so they’re directly above your hips.
On an exhale, twist your torso as you bring your right elbow and left knee toward each other.
At the same time, straighten and extend your right leg.
Hold this position for 1–2 counts before inhaling to the starting position.
Then do the opposite side.
This is one repetition. Do 2–3 sets of 8–18 repetitions.
Takeaways
A flat stomach is an attainable goal as long as you commit to a healthy exercise and lifestyle plan and stick to it. You should start to see visible improvements within a few weeks to a few months.
How you wish to measure your success is up to you. You can base it on how you feel, how certain clothes fit, or actual measurements from your waist and hips.
The more commitment you have to your plan, the more likely you will be to get the results you. — Online
