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Top 3 Exercises to Blast Belly Fat

Posted at 9:00 am, May 30, 2015 by Shannon Clark - 0 Comments
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With beach season approaching fast, many of you are wondering how you can get rid of those last few pounds of stubborn belly fat. You’ve been working hard all year and you want to show it off. Having a trim tummy as a women or a ripped midsection as a guy is more than just eye candy. It is also a sign of good health. Let’s review the top health benefits that come along with having a shredded core along with the top exercises to help you achieve it.

58RIPPED ABS & HEALTH BENEFITS

Maybe you want defined abs to attract some attention your way but you’ll also be providing yourself with a safeguard against strain and accidents. All movement originates from your core. Whether you are bending down to pick something up or standing tall at the gym, a well-developed midsection acts as a support structure for your body. Those who neglect to engage their cores via exercise are often treated for lower back injuries. The common expression “I threw my back out” is typically a result of not exercising the core musculature.

Another great reason to work for a flat midsection is heart health. For most people, the flatter your tummy is, the better your heart health. Deposits of adipose tissue are often a good predictor of blood pressure and overall heart health. A study published in Revista da Associação Médica Brasileira demonstrated the correlation between the fatty deposits around the stomach and the high risk of cardiovascular diseases.

TOP 3 EXERCISES

Plank

  • Bring yourself to the top of a pushup with your forearms on the ground. Your elbows will be under your shoulders.
  • Knees are lifted and toes are pointed into the ground.
  • Keep your gaze neutral with your head in line with the spine.
  • Engage the core and glutes for support. Your body will form a straight line from head to feet.
  • Regression: Simply lower your knees to the floor while keeping the upper body engaged.

Side Dips

  • Lie face down on a comfortable surface.
  • Place your arms in front of you with elbows on the ground at shoulder height. Do not place your elbows ahead of the shoulders.
  • Point your toes to the ground with the heels up.
  • Engage your core and the lower back muscles simultaneously to shift the weight of the upper body into a push-up position while on the elbows.
  • Twist to the left, transferring all of your weight to your left forearm.
  • Keep your feet stacked as you dip your hips toward the ground.
  • Pause, feel the contraction in your obliques then slowly raise back up.
  • Once finished, repeat on the other side.
  • Regression: Simply lower your knees to the floor while keeping the upper body engaged.

Seated Vacuum

  • Sit down comfortably with your back straight and your chest up.
  • Inhale slowly, focusing on filling yourself with breath from the bottom of your stomach to your chest.
  • Exhale slowly. Simultaneously, contract and pull your abs in towards your spine. Picture your navel moving in to touch the spine.
  • Continue exhaling and pulling the navel in.
  • Beginners: Start out with 10 to 20 seconds of exhaling per set. Gradually build up your tolerance.
  • Advanced: Try to go for 45 to 60 seconds each set.

WORK YOUR ABS IN CLASS

If you want to have fun while you get that sculpted six-pack, then consider joining a local fitness class. Fitness classes offer the instruction of professionals who can ensure each movement you perform is correct and safe. They can also regress or progress exercises to make it easier or challenging.

Open Fitness offers several different types of group classes such as Yoga, Cardio, Dance, Pilates and Boot Camp. Visit www.OpenFitness.com to check out the complete list of classes.

 

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