Most of us would like to have a flat belly to look attractive as much as possible. Most people when they think of “abs” they think the muffin tops that blooms over the top of tight pants. Here are exercises to burn ABS fat:
Getting from the core – you move from the waist. When making a twist, be sure the movement happens from your bottom ribs up. Keep hips still. Throughout each move one should feel a tightening like when you zip tight pants from one hip bone to the other bone. To strengthen the lower back and your abs exhale thoroughly with every breath.
For a new kind of crunch – sit so thighs and upper torso could form a V shape with lower legs crossed and lifted. Hold a 5 pound medicine ball or dumbbell between both hands and swivel it from left to right and back. Be sure to maintain a V shape while bringing the ball across the body. At least do this 3 – 4 times a week. Do 3 sets of 15 reps.
Bridge Opposite Arm Leg Reach – first lie face up with left knee bent and left foot flat on the floor. The right leg extended up. Reach toward the ceiling with your left arm and just keep the right arm down by your side. Without moving the hips and shoulders open the raised right leg to the right and raised arm to the left. Then return the raised leg and arm to the centre. Do 10 – 12 reps. Switch sides and repeat.
Low Belly Leg Reach – lie face up with knees bent at 90 degrees, hands behind head and ABS contracted. Keeping knacks stacked over hips, lift shoulders and crunch up, inhale and hold it for 3 – 5 seconds. Then exhale. Extend the legs to 45 degrees. Hold again for 3 -5 seconds. Squeeze lower belly at the same time. Do 2 sets of 10- 15 reps.
Teaser – this is done by lying down on your back on the floor with bending of knees at 90 degrees and feet lifted. As you inhale you tighten your ABS. Lift arms up and back over head. Exhale. Then bring arms forward, straightening the legs so body can form a V shape. Put your hands on the floor for support if needed. Then roll down slowly and repeat the bending of knees and bringing of arms overhead. Do 15 reps.
Donkey Kickbacks – this is done by kneeling on all fours with toes tucked under and with your back kept neutral. Draw your belly in toward your spine as ABS contracted and lifting both knees about 2 inches off the ground. Keeping ABS engaged, bring right knee down to the nose then right leg straight behind you, squeezing your butt. Just keep lower ABS contracted and hips facing the ground to protect your back. Repeat 8 times. Then switch legs and repeat.
Advanced Leg Crunches – lying on your back with knees bent and a 3 pound dumbbell between your feet. Place your hands, palms down beneath your sitting bones. Bring knees in toward your chest while lifting your hips, head, and shoulders slightly could be done by using on concentrating on lower ABS. Then return to the start position. That is 1 rep.
Ana Belly Blaster – left leg extended to 45 degrees. Keeping right knee bent. Head and shoulders lifted and move dumbbell outside your right knee, pressing into a crunch with a twist. Pull left leg slowly to meet the right leg and reach the weight up toward the ceiling. Keeping the head and shoulders elevated off the floor. Repeat steps but this time right leg is extended, left knee bent. That is considered 1 rep. Doing 8 rep at 4 times a week. A result could be seen in 3 weeks.
Oblique Driving Knee Crunch – lie on your back on a stability ball with feet hip distance. Right knee bent to 90 degrees. Place your right hand behind your head and your left finger tips on the floor for balance. Bracing your core lift your left foot off the floor. Then left legs extended with foot flexed. Crunch up, twist the right shoulders and rib cage toward the left knee simultaneously stretching your right leg straight keeping foot on the floor. Then return to the start position where the left leg is lifted and right leg bent. Do 15 reps then switch sides and repeat.
Scale Pose – this is sitting in a comfortable cross legged position with hands on the mat next to hips. Pelvic floor tightened like as if you are holding to pee. Then lift your entire low back off the mat. Hold for 3 breaths then lower back down. If you cannot lift your whole lower half, keep your feet on the floor and just lift your butt.
Boat Pose – sit with feet on the floor, knees bent, hands beneath your knees for support. Keep chest lifted and shoulders back, engage ABS muscle and raise lower legs until they are parallel to the floor with the knees still bent. While one is balancing on its sitting bones. If you feel uncomfortable slowly straighten your legs but just stop if you feel discomfort on your back and stretch arms forward. Hold for 5 – 15 breaths then release. Repeat up to 5 times.
Cross leg diagonal – lying on your back with legs straight and feet on the floor. With torso kept so still, lift hips and move them a bit to the right, then lower and straighten legs again. Then bend the left knee, crossing it over the right leg and placing left foot near the outside of right knee. Crunch up then come back down.
Tone it V-Hold – twitch muscle fibres. Sitting with knees bent and feet on the floor clasp underside of the thighs with both hands then straighten legs and reach for the toes. Hold for 8 breaths. Repeat 3 times.
Plank – kneeling on a mat with all fours with hands directly under the shoulders. Engaging your AB muscle, stretch legs back one at a time to come into plank position. Body should be long and straight; not allowing hips to sag or lifting butt too high. Just imagine that there is a seat belt tightening around the waist, drawing AB muscle inward. Pressing hands firmly into the mat and press strong back through the heels. Hold it for 2 and ½ minutes or for as long as you can then drop back to all fours. Do 3 reps.