The best core workout and abdominal exercises offer you so much more than a flat belly, small waist or even six pack abs.
How would you also like less back and hip pain, better balance and perfect posture?
Wow, all that and a flat belly too! But that’s not all the benefits of losing belly fat. The more waist and belly fat you have, the higher your risk for heart disease, type 2 diabetes and many other health problems.
So getting rid of belly fat helps you to be a healthier happier person.
And these are the best core and ab exercises to help you lose belly fat, tighten up your spare tire and flatten that fat belly. So, let’s get started.
What are Your Core Muscles?
First of all, core muscles include much more than just your abdominals.
Your core is basically made up of the following four muscle groups:
Abdominals (external obliques, internal obliques, rectus abdominis, transversus abdominis),
Hip flexors (psoas, tensor fasciae latae, rectus femors),
Back extensors (Multifidus spinae, erector spinae, quadratus lumborum, lower lats),
Hip extensors (gluteus maximus, gluteus mediu, gluteus minimus, hamstrings).
And some experts even include the neck and shoulder rotary cuff, since both help create stability and play a part in how your core operates.
Although there are conflicting opinions about how often to do abdominal exercises, the safest recommendation is to exercise abs 3 non-consecutive days a week, giving the muscles at least 48 hours of rest.
The 7 Best Ab and Core Strengthening Exercises
By strengthening your core, you not only tighten abdominal muscles, decrease back pain and improve posture, you’ll also decrease your risk of injury and increase your ability to perform any physical activity.
1. Slow Bicycle Exercise
A San Diego State University Biomechanics Lab study found the slow bicycle exercise to be the most effective exercise for working all the muscles of the abdomen simultaneously.
How to Do It: Lie on your back with fingertips placed lightly behind your ears. Tighten your abs, raising your shoulder blades off the floor in a crunch and slowly bring your right elbow to your left knee as you straighten your right leg at a 40 to 45 degree angle; then reverse the movement, bringing your left elbow to your right knee while straightening your left leg.
Exhale as you lift and maintain a slow, steady, controlled pace.
Do 1 to 3 sets with 8 to 16 repetitions per set.
2. Captain’s Chair Leg Raise
The captain’s chair leg raise won a very close second place in the San Diego University study for most effective abdominal exercises. Most gyms have this equipment, but if you don’t have access to a captain’s chair, you can try the alternative exercise below.
How to Do It: Stand on the captain’s chair and gripping the handles pressing gently into the padded back. Inhale, contract your abs and using your arms to support your weight, slowly raise your knees to your chest as you exhale. Inhale as you slowly lower your legs back down and, without stopping to rest your feet, steadily repeat the exercise.
Alternative: if you have access to two stable bar stools, you can improvise by standing between them with your forearms resting on the stools. Bending your knees, lift your feet just off the floor and, using your abs, lift your knees to your chest. Then slowly lower them back down and, without touching the floor, repeat the move.
Maintain slow, controlled movements without using any momentum to raise your knees.
Do 1 to 3 sets with 8 to 16 repetitions per set.
3. Exercise Ball Crunch
This crunch on an exercise ball came in third on the list of best abdominal exercises in the San Diego study. It’s more effective than a regular crunch because the abs have to work harder.
How to Do It: Position the ball under your lower back with your arms crossed over your chest and your thighs and upper body parallel to the floor. Take a deep breath, contract your abs and exhale as you lift your torso 40 to 45 degrees, crunching the bottom of your rib cage toward your hips. Inhale as you lower back down, getting a stretch in your abs. Repeat.
Keep a slow, steady, controlled pace with no breaks in your movement.
Do 1 to 3 sets with 8 to 16 repetitions per set.
4. Plank (or Hover)
The plank is considered to be the main starting exercise for building core strength and stability. Besides your abdominals, planks strengthen your back, hips and pelvic floor muscles. This exercise can greatly improve your posture and help to prevent injuries.
How to Do It: Lie face down on a mat with your legs together, elbows under your shoulders and your forearms and toes on the floor. Contract your abdominal muscles and lift your body up into a straight line, so only your forearms, toes and the balls of your feet are touching the floor. Hold this position for 10 seconds to begin with, working your way up to 60 seconds.
Variations: This exercise can target your abs even more if you place a foam block between your thighs and squeeze as you hold the plank. Another alternative is to lift one leg or arm straight out for a 3-point plank or lift a leg and the opposite arm for foot 2-point plank.
While your body is locked into a straight-line plank position, look at the floor, relax your head and continue to breathe throughout the holding time.
Maintain the plank position for 10 to 60 seconds and repeat 2 to 3 times.
5. Side Plank
Few exercises offer the combined side plank core benefits of flat abs, a strong back and good balance. And since the side plank uses an isometric contraction to keep you in position, you can become highly successful at doing it in a very short period of time.
How to do it: Lying on one side, contract your abdominals and, with your forearm perpendicular to your body under your shoulder and one leg stacked on the other, lift your torso up into a straight, rigid line. Hold this position, balancing on your forearm and one foot, for 10 seconds at first, working your way up to 60 seconds. Repeat the exercise on the opposite side.
Variations: There are many side plank variations. Beginners can straighten from the knees instead of the feet. As you advance you can support yourself on your hand instead of the forearm. Or you can reach your free hand straight up in the air to challenge balance.
Look straight ahead, imagining your back against a wall. Breathe throughout the exercise.
Maintain the plank position for 10 to 60 seconds and repeat 2 to 3 times on each side.
6. Vertical Leg Crunch
This is another very effective exercise for the abdominals. Holding your legs straight up in the air while you do a crunch forces your abs to work harder to get the job done.
How to do it: Lie on your back with legs extended up, ankles crossed and knees slightly bent in a fixed position. Place your fingertips lightly behind your ears, contract your abs and lift your head and shoulder blades off the floor, reaching your chest toward your feet. Lower slowly back into the starting position and, without taking a break between moves, repeat.
Maintain a slow, steady pace, exhaling as you lift up and inhaling as you lower.
Do 1 to 3 sets with 8 to 16 repetitions per set.
7. Long Arm Crunch
By straightening your arms over your head, the long arm crunch adds extra leverage and more abdominal strength-building, flat-belly benefits to the standard crunch.
How to do it: Lie on your back with your knees bent and feet flat on the mat. Extend your arms above your head, keeping them next to your ears, and clasp your hands together. Contract your abs and, keeping your arms straight, slowly lift your shoulder blades off the mat. Then, without pausing, lower back into the starting position and repeat in slow motions.
Exhaling as you lift up and inhaling as you lower at a controlled, steady pace.
Do 1 to 3 sets with 8 to 16 repetitions per set.
When you combine this core workout with a healthy belly fat diet, you can get rid of dangerous stomach and waist fat and learn how to lose belly fat as fast as possible to be fit, trim and healthier than ever before.
More Commonsense Health for You:
How to Lose Belly Fat and Waist Fat
Healthy High Protein High Fiber Diet Plan
Fat Burning Foods that Speed Up Metabolism
Build Muscle to Lose Fat – Fat vs Muscle Diagram
The post Best Ab Exercises & Core Workout for Belly Fat appeared first on CommonSenseHealth.com.