Fat-Burning Ab Exercises
The most difficult section of the body that retains the most weight are the abdominals. Extended abs or enlarged abs are often called muffin tops.
A muffin top occurs when the waist line is expanded, due to obesity or excessive weight. Exercise is the most productive method used to reduce weight and regain a toned ab. Get more from core-focused moves, and Yoga, and enjoy a flatter stomach.
Arm And Leg Reach
This exercise will reduce waistlines by a few inches. Best of all, this exercise can be done at any time and any place
Lie flat on your back, with your left foot on the floor, and your left knee bent. Be sure your right leg is pointing upward. Extend your left arm upward, while keeping your right arm by your side.
With your hips and shoulder on the floor, open your extended leg to your right, and lift your left arm. Concentrate on the abs, and reposition the right leg and arm to a centered position. Repeat 10 to 12 times on each side.
Low Belly Leg Reach Exercise
This exercise targets the abs and corset
Lie on your back, with your knees at a 90-degree angle, and abs contracted. Keep your knees correctly positioned over your hips. Now lift your shoulders and press upwards; inhale for 3-5 seconds and breathe.
Extend both legs to a 45-degree angle, and hold them in place for 3 to 5 seconds, while squeezing your abdomen.
Complete two set of 10 to 15 repetitions.
This killer exercise will burn calories to the core
Get in a kneeling position, tuck your toes, and keep your back straight. Now suck in your tummy has hard as you can, while contracting your abs, now lift your knees off the floor about 2 inches each. Keep the abs in the contracting position, and bring your right knee close to your nose.
Kick your right leg out behind you, making sure it is straight while squeezing your bottom. Keep your lower abs sucked in, be sure your hips are in alignment with your back. Switch legs and repeat each session eight times.
This is an advance moved, designed to strengthen your core
Lie flat on your back, with your knees firmly bent at a 90-degree angle, and your feet lifted. Exhale, bring your arms upward, and straighten your legs so that your body is in a “V” position. Place your hands on the floor for support, if needed.
Gently back your body down, while bending your knees, and bringing your arms over your head. Repeat a series of 15 reps.
Leg Crunch (Advanced)
Look great in a bathing suit this summer
This move is recommended by Eduardo Dias, a Celebrity trainer. This exercise yield results in 3 to 4 weeks.
Lay flat on your back, holding a three-pound dumbbell between both feet. Place both hands palms down, under your bottom.
Now concentrate on your lower abs. Use your abs to lift your knees towards your upper chest area, while slightly raising your head, hips, and shoulders. Return to your original starting position, and repeat 15 to 30 repetitions up to four times per week.
Complete a repetition of 8 cycles, four times per week
Lay flat on the floor with knees bent towards the chest, holding a 3-pound dumbbell.
Extend the left leg out to a 45-degree angle, while keeping the right knee bent. Move the dumbbell to the outer part of the body, towards the right knees, while raising your shoulders and head. Now press your body into a crunching position with a slight twist.
Now retract your left knee, and allow it to meet your right leg. Lift the weight upward, while keeping your head and shoulders raised off the floor. Change the position of each leg exercise, and repeat.
Do 1 to 3 sets of 12 to 16 repetitions
Lie flat on your back on a mat, using both hands to support the back of your head slightly. Pull your knees in towards your chest, while raising your shoulders off the floor, being careful not to strain your neck.
Turn to your left, and pull your right elbow on your left knee, while keeping the other leg straight. Now change side, and bring the left elbow in towards your right knee. Continue switching sides in a cycling motion.
Captain Chair-Leg Raise Ab Cruncher
Increase strength in your lower back and your entire core
While standing on a chair, hold the handles to provide upper body support. Place your back firmly against the back of the chair, while relaxing your shoulders. Bend both knees and pull in the abs, while lifting your knees to equal the level of your hips.
Do not form an arch in your back or raise your legs. Now lower your back down slowly, and repeat for 1 to 3 times, with reps of 12 to 16.
Vertical Leg Crunch
Vertical leg crunches target the abdominal muscles
Lay flat on your back, with both knees crossed, and legs extended. Put both hands underneath your head to support your neck. Pull in your abs, to help raise your shoulders from the floor, as though your feet are reaching for your chest.
Keeps your legs in the crossed position. Lower your body and repeat 1 to 3 sets of 12 to 16 repetitions.
Extended Arm Crunch
Extended arm crunch ranked higher than normal crunches regarding effectiveness
Place your back flat on a mat, and extend your arms behind your head, with your hands locked, while keeping them close to your ears. Pull in your abs, while raising your shoulders off the floor.
Be sure to keep your arms straight. Lower your body and repeat 1 to 3 sets, during repetitions of 12 to 16.
The Scale Pose
This balancing pose requires strong abdominal muscles to gain strength and flexibility
This exercise strengthens the abs and pelvic area and does wonder for posture and sex.
Be sure you are sitting in a comfortable position, with legs crossed and hands on the mat, but close to your hips. Contract your pelvic and push in your hands, while slightly raising your entire body from the mat.
Now inhale, and hold your breath for 3 seconds, and lower your body. If raising the entire body is difficult, lift your bottom. Repeat 3 repetitions.
The Boat Pose
The boat pose strengthens your core to help support your lower back
Sit comfortably with both feet planted firmly on the floor. Place your hands behind bent knees, raise your chest and shoulders backward. Now contract your ab muscles, and lift your legs until they are parallel with the ground. Be sure your knees are bent, and you have balance.
Slowly extend your legs, and stretch your arms. Hold your breath for 10 seconds and release. Repeat 5 time or more.
Diagonal Cross Leg Crunch
Try to scoop up your abs and lift your shoulders off the mat
Laying on your back with your legs straight, keep your lower body still, and raise your hips. Move them to the right, lower them and now straighten your legs.
Now with your left knee bent, cross it over to your right leg, while keeping your left foot flat on the floor, near your right knee. Crunch upward, and now lower your body.
Repeat 50 repetitions, while switching from left to right.
Popular workout works your rectus abdominal, external and internal obliques
This exercise will tone those muscle. It is a high-intensity exercise that improves muscle tone.
Bend your knees, and put your feet on the floor. Place both hands underneath your thighs, lean back, and raise both feet to a parallel position, and release your hands. Reach for your toes with your legs straight, and hold for breath for 8 seconds.
Repeat this exercise 3 times.
Planks destroy your abs
This exercise tones the core and strengthen the arms, thighs, and bottom areas. Place all fours on the mat, and put your hands underneath your shoulders. Extend your legs backward, one after the other, until you come to a plank position.
Now engage the muscles in your ab, and make sure your body is straight, your hips and butt should not be too elevated. Now pull your lower ab muscles inward. With hands pressing against the mat, press back on your heels, and now in position for 1 or 2 minutes, then rest on all fours.
Repeat set of 3 repetitions.
Body Weight Squatting
Squats work nearly every single muscle in your body
Stand up straight with feet level to your thighs, knees slightly bent, and your hands across your chest. With your feet planted on the floor, press down with your weight.
Be sure your feet are pointing forward, and your knees surpass your toes. Now return to a standing position.
The Swan Dive
The swan dive strengthens your gluteus muscles to get you a firmer butt
Lay flat on your stomach and extend your arms over your head, while pointing your toes, lifting your arms and legs, about 6 inches from the ground. Now hold the position for one second. Rotate arms out, to your side, and behind your back.
Exhale, and extend your arms towards your toes, with the palms of your hands turned in. Hold in position for 1 second, and bring your arms back to its original setting, relax, and lower your body.
Repeat the repetitions 6 to 8 times.
This workout requires tremendous stability, core strength, and upper back
Lay flat on your back with your knees bent to a 90-degree angle. Place your arms by your sides, and stretch your fingertips. Press your shoulders against the mat, and move them away from your ears.
Focus on your torso muscle, breathe in, and move your knees slowly to your right side, now exhale and return to your original position.
Repeat 5 to 8 times.
This workout is highly recommended if you want to strengthen your lower abs
Lay flat on the floor, with your hands under your head, and bring your knees inwards to your chest, until they are at a 90-degree angle. Be sure both feet are together. Contract your abs, and curl your hips. Extend your legs upwards, and lower them.
Repeat 1 to 3 sets of 12 to 16 repetitions.