Abdominal Exercises That Blast Belly Fat

Get Your Flat Stomach Back!

As you age it seems like everything starts to sag, including your stomach.

What was once a tone, tight belly is now a flabby, unattractive pouch that you try your best to hide.

Unavoidable you say? Absolutely not.

With a little effort and dedication on your part, you can ditch the mom jeans and jump back into that bathing suit in no time. Read on to learn exactly what you need to do to tone your belly and get rid of that pouch!

Abdominal muscles

What Ab Muscles Do You Need To Work?

Great question. First, you may be under the impression that each one of those bumps that you see in a person with great abs is a separate muscle but they’re not.

The front abdominal muscles, called the rectus abdominus (the one you see) and the transversus abdominus (the one that lies behind the 6-pack and supports your organs), are a set of two layered muscles that run from your rib cage to your pelvis. The 6-pack look is caused by the rectus abdominus muscle bulging through connective tissue that runs down the outside of it.

Your internal and external oblique muscles run down your sides and support movement and posture. It’s important to work these muscles for two reasons: they help you look great and they also support your spine and torso.

Let’s Get Started!

The first things that pop to mind when you think “ab exercise” are probably sit-ups but in reality, sit-ups won’t help you get rid of the pouch on your lower belly nearly as fast as the following exercises because they only work part of your abdomen. They’re great for the upper part of your ab muscle, but you need to target your lower portion and obliques as well. These exercises will help you do that.

  1. Bicycle Crunches: This are one of the best exercises that you can do because it works all of your ab muscles. You don’t need any special equipment and you can do them at home even while you’re watching TV. As a bonus, you’ll be giving your thighs a good workout, too.

    1. Lie on the floor on your back with your knees bent and your feet flat on the floor. Bend your elbows so that you have your hands by your ears. Don’t lock your hands behind your head because you’ll be more prone to cheat when you’re doing this exercise if you do.
    2. Bring your left knee up at the same time that you bring your right elbow up. Bend in the middle and cross over to meet your knee.
    3. Hold for a couple of seconds.
    4. Return to your starting position and repeat with your right knee and left elbow.
    5. Repeat 15 times with each side and do three sets.
  2. Reverse crunch
  3. Reverse Crunch: This exercise works your front ab muscles top to bottom. It’s great for getting rid of that pouch. You may not be able to do more than a few in the beginning but as your abs get stronger, the exercise will get easier so keep at it.

    1. Lie flat on your back with your knees slightly bent, your ankles crossed, and your arms at your sides.
    2. Bring your knees up so that they are vertical to your belly button.
    3. Return to starting position.
    4. Repeat 15 times and do 3 sets.
    5. When these become easy for you, you can increase the difficulty by performing it with your legs straight or by adding ankle weights.
  4. elevated plank
  5. Exercise Ball Planks: These are amazing for your entire core. If you don’t have an exercise ball, you can do them on the floor.

    1. Kneel beside your exercise ball and place both elbows on it, shoulder width apart.
    2. Assume a push-up position with your weight on your elbows and toes and your body completely straight.
    3. Hold this position for as long as you can, up to a minute. Keep your arms and body straight.
    4. Drop back to your knees
    5. Repeat 3 times, resting at least 1 minute in between.
    You can modify this exercise in a couple of ways. If you don’t have an exercise ball, simply do it on the floor. If you find that you can hold the pose for a minute with no problem, extend your arms straight out instead of placing your weight on your elbows.
  6. Long arm crunch
  7. Straight Arm Crunch: This is an interesting and more challenging twist to a typical crunch. You’ll be working both the upper and lower part of your front ab muscles. If in the beginning these are too hard, try them with your knees bent and work up to doing them with your legs straight.

    1. Lie flat on your back with your legs straight on the floor and your arms extended above your head.
    2. Lift your legs straight up so that they are vertical to the ground and raise your arms and upper body so that you’re reaching for your toes.
    3. Return to starting position.
    4. Repeat 15 times and do 3 sets.

Final Note: These exercises are meant to be done in conjunction with each other on “ab day”. If you do them at least 3 times per week, you’ll easily start seeing results in about a month, especially if you’re doing at least 20 minutes of cardio 3 times a week, too.

You’ll notice that your abdominal muscles will be firmer and your jeans will begin to feel loose. Stick with your routine and don’t get discouraged if these exercises seem difficult in the beginning – they get easier as you strengthen your muscles. Good luck and see you at the beach!

If you know of another great ab exercise or technique, we’d love to hear about it in the comments section below.

Previous: Sagging Butt Exercises



2 Responses to “Abdominal Exercises That Blast Belly Fat”
  1. CaliDrmrCaliDrmr says:

    I do all of these but also do what I like to call reverse planks. I put my feet on the ball and hands on the floor shoulder-width apart. Then I roll my knees in toward my chest and then roll them back out until I’m straight again. This is a great exercise for your entire core as well as for your shoulders and your butt. I do 3 sets of 20 3 times per week and it does a great job of keeping me toned.
    Be careful though if you have balance issues.

    Reply
  2. CassandraCassandra says:

    Planks are amazing! I’ve created an entire core routine around just them and I have better abs than I’ve ever had in my life, even at my age!

    One that I particularly think works well to trim my waistline is side planks. Lay on your side, then raise up on your elbow, and raise your body up so that you’re still on your side but your hip is off the ground, with a straight line between your shoulder and your heel.

    Slowly lower your hip to the ground, maintaining your position on your side, then raise it back up again. Repeat 10 times, then switch sides and do a set on your other side.

    I do three sets of these throughout the day and lost 3 inches off of my waist within just a couple of months, plus it works my entire core and helps to tighten my entire belly.

    Reply
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