Part of the reason people become diabetic is due to the lack of exercise. Among other things, keeping your body in shape helps keep other diseases away.
As you may or may not know, one of the key areas to look at is belly fat. Belly fat is generally unsightly and not positive towards a healthy body.
When it comes to getting rid of belly fat, the first thing people think of are sit-ups and crunches.
Sit-ups certainly help, but there is a lot more to it. One should include a cardio type program into your routine. Even a brisk walk around the block to get your heart-rate up is enough to get started.
For now though, we’re going to focus on alternative ab exercises.
People have recognized excellent results from doing these exercises in their workout routines. Although the effectiveness isn’t a question, some people have experienced pain or discomfort from doing crunches.
If you are one of those people who’s neck feels strained or your lower back is feeling pain, then maybe you should consider other ab workouts to tone your stomach and lose any excess fat.
A common misconception about fat loss is that you need to do excessive amounts of cardio to lose fat.
In reality, muscle helps you burn fat at a much faster rate which is why you can increase resistance training and weight training.
No gym equipment required, so don’t worry about having to get a membership or buy loads of dumbbells.
15-30 minutes a day is enough to get started.
7 Ab Workouts to Tone and Remove Unhealthy Belly Fat
- Single-leg glute bridge
- Side plank leg lift
- Russian twists
Single-Leg Glute Bridge
The single-leg glute bridge adds a challenge to your workouts because you use one leg at a time, holding the other leg in the air.
This gives you additional body weight to lift off the floor. To do this workout, follow these instructions —
- Lay on the floor with both of your knees bent and with your feet flat.
- Raise one of your legs off the ground and pull your knee to your chest.
- Push the feel of your foot forward, extending your leg straight.
- With the foot that is still on the ground, push upwards, tightening your abs, and raising your hips upwards.
- For more resistance, you can raise your leg off the floor a bit higher to give your lower abdomen a good workout.
Start with 1 or 2 sets of 8 to 12 reps on each side.
Inchworms not only help build the core, but they provide a nice stretch for the spine. It’s called an inchworm because you will be inching your hands backward and forward to the starting position.
Here’s how you do it —
- Stand with your feet hip-width apart. Bend forward at your hip, placing your palms flat on the ground.
- Without moving your feet, walk your hands forward to a high plank (your body should kind of like a pyramid)
- Walk the hands back towards the feet to the starting position, without moving your feet.
- Instead of stopping at the high plank, you can walk your hands forward until you reach a standard plank if you want more resistance.
Start with 3 sets of 10 to 15 reps.
The standard plank has given many people great results, as it is a staple for most workout routines. Planks aren’t just essential for defining the core, but it also improved performance. And pretty much all of your stomach muscles are engaged.
The following instructions will help you learn the basics of planking —
- Lay on your stomach with your forearms flat on the ground.
- Be sure to keep your elbows aligned with your shoulder.
- Straighten your legs out, with your toes pressing on the ground.
- Keeping your back straight, use your forearms and toes to keep your stomach off the ground.
- Hold this position for 30 seconds and increase the time when needed.
Side Plank Leg Lift
Almost everyone has experienced the unnerving frustrations of trying to shed that stubborn muffin top.
Love handles can probably be deemed as one of the hardest areas to lose fat. However, those sides can be targeted a lot better with the side plank leg lift.
This exercise helps slim down the arms, waist, abs, and outer thighs. See the instructions below —
- Lay on your right side and place your right elbow on the ground.
- Extend both legs out with the left foot on top of the right foot.
- Lift your side off the ground, balancing on the outside edge of your right foot.
- Rest the left hand on your hip as you lift your left leg up higher than your top hip.
- Slowly lower the left leg down to the right leg, going back to a standard side plank.
Start by doing 3 sets of 15 to 20 reps on each side.
The general consensus when it comes to burpees is that it is quite hard and you feel extremely sore the next day.
However, many can agree to the fast results this exercise has to offer. This exercise combines weight training and cardio because you will be alternating positions constantly.
The burpee works the arms, glutes, quads, hamstrings, chest, and abs. To shred some very unwanted fat, read on —
- Standing with your feet should-width apart, focus your weight in your heels.
- With your arms by your side, squat and place hands flat on the floor.
- Jump feet back into a plank position.
- Drop into a push-up.
- Jump feet forward back into a squat.
- Jump up from the squat, raising your arms above your head.
Start off with 3 sets of 12 reps.
Although this exercise is commonly done with a weight of some sort, the simple movements really isolate and target your waist.
To increase the resistance and effectiveness of this exercise, you can raise your feet up about 6 inches off of the ground.
- Lie down on the floor, putting both feet on the ground.
- Bend both legs at the knee.
- Elevate your upper body, creating a V-shape with the thighs.
- Hold your hands together, tighten the abdomen and arms.
- Raise the feet off the ground about a foot high.
- Twist your waist, moving your hands from the left side of your body to the right.
- Make sure nothing but your upper body is twisting from side to side.
Both sides equal one rep. Complete 3 sets of 8 to 12 reps.
The idea with the flutter kick is to do brisk alternating movements between both legs.
Essentially, it very much resembles a movement you would make while swimming. The exercise is very simple, targets the lower abs, and goes as follows —
- Lie on your back (you may want to lay on a matted floor) with your legs extended and arms to your sides, palms facing down.
- Lift the legs up 6 inches off of the floor, keeping your legs straight and pressing the lower back into the ground.
- Raise one leg higher than the other leg and keep switching legs as you alternate.
You can begin with 15-30 reps.
Well, there you have it!
The exercises listed above should help you shed unwanted fat, flab, and tone your core for a rock hardcore.
As times passes and you strengthen your core, you can customize your reps and sets. If you want to maintain your results, you can scale down and do the exercises less frequently.
However, if you want to bulk up some more, feel free to add more reps and sets. Good luck!