- Knee to Nose Planks: Begin by placing the elbows/forearms on the seat of a chair, and toes on the ground. This creates a modified (easier) plank position. Then alternate pulling each knee in toward the nose, with the goal being to touch the kneecap to the nose. The focus during this move is to pull the belly button in as deep as possible throughout the move.
- Sit Downs: Your lower back muscles were designed for support, not for heavy lifting. Maintaining awareness and posture in the lower back while slowly sitting onto a chair will strengthen the lower back for its critical support function. Advanced: Adding weight to the front of your body, like a gallon jug, will increase the intensity.
A Answers (8)
Mehmet Oz, MD, Cardiology, answeredTarget the belly by building core strength with these exercises:Helpful? 11 people found this helpful.
Anka Ivanisevic , NASM Elite Trainer, Fitness, answered
Fat reduction is a combination of exercise and food intake along with stress control. Although stress is sometimes unavoidable, supplementation can aid in stress reduction. There are a number of herbal stress relievers on the market. See if you can find one that works for you.
There is no way to reduce fat in the abdominal area only. Fat will come off the entire body at the same time so expect other areas to shed fat as you reduce your belly fat.
Ann Prokenpek - NASM Fitness Expert, Fitness, answeredIn order to lose body fat we need to pay close attention to diet, resistance training and aerobic exercise. Unfortunately we do not get to choose where our body decides to lose the fat, but we can help reduce belly fat by performing good core exercises, and eating properly. Your diet should consist of low glycemic index carbohydrates such as whole grains, fruits and vegetables, protein and healthy fats such as olive oil. Be sure to drink plenty of water as well (at least 3 liters per day. More in warmer climates).
An excellent core exercise is alternating knees to elbows while in a plank position. Start in a plank position as shown in the video, then bring your right knee to your right elbow. Repeat on the left side to complete a repetition. Perform 10 repetitions. You can work your core performing almost any exercise by performing the movement standing on one leg, using cable machines and/or a stability ball, balance pods. Circuit training, which is also known as a vertical load workout is a great way to keep your heart rate up while performing resistance moves. Instead of taking a break between sets, you move from one exercise to the next. Take a long enough break to get a drink of water after all the strength training moves have been performed, then repeat for 3 to 4 sets.
Michelle Carlson, NASM Elite Trainer, Fitness, answeredResistance training is a key component in overall body fat reduction. Contrary to popular opinion, there really isn't such a thing as spot reduction and crunches are not the answer to belly fat. Ensure that your daily diet consists of carbohydrates, proteins, and healthy fats. Healthy fats have been show to help reduce belly fat. Make sure you are drinking enough water (about 3 liters per day) to keep the body hydrated. Add a circuit training program into your weekly fitness routine. Circuit training consists of several strength training moves performed in sequence with little to no rest in between. this particular form of training has proven very effective in overall body conditioning, but also very effecient in decreasing belly fat. Remember that a functional core is about more than the aesthetic look of the abs. Train all areas of your core and be consistent with a balanced diet to reap the benefitsHelpful? 2 people found this helpful.
Steven Mogavero , NASM Elite Trainer, Fitness, answeredLet me start by saying we don't like belly fat. Belly fat causes havoc with the human body. Your eating regimen is a huge part in controlling belly fat but is one of the most over looked approaches. Kettlebell is a unique approach to burn the belly fat away. I have proven this with many of my clients. Please keep in mind to get a reputable certified kettlebell instructor before lifting that kettlebell safety is always first.Helpful? 3 people found this helpful.
Tara Finch , NASM Elite Trainer, Fitness, answered
The belly is the more difficult region to lose fat. You will want to take a multi-sided approach by making sure your nutrition is in line with your goal. Stay away from simple carbs such as white bread, pastas, white rice. Watch your sugar intake and unhealthy fats. You want a balanced diet of Lean meats, healthy fats, fiber, whole grains, and fruits and vegetables.
Core training is a great place to start to give your body a great foundation to become more efficient to help reach your goal, and because spot-reduction is a myth you will want to work with a good strength training program, because muscle burns fat. (If you are a female - do not worry about getting big and muscular as women have lower levels of testosterone then men.) Cardio and cardio-interval training is also great to bring your heart rate up and increase the caloric burn even after your workouts are finished.Helpful? 4 people found this helpful.
National Academy of Sports Medicine answered
To get reduce belly fat you need to combine increased physical activity with mild to moderate decrease in calorie intake. No amount of crunches or sit ups or torso twists will remove the fat off your tummy, but a steady combo of increased activity and diet will cause an overall calorie deficit each day. In order to compensate for this the body will be forced to tap into its stored fat for energy to make up the difference. Your body will take fat from all over the body but areas that have extra fat stores like your tummy will be tapped into more for calories. If you stick with your plan over time the body will drop the excess fat, including your belly. Exercises that strengthen the core will help you achieve fitness and decrease the risk of injury and can and should be included in your diet and exercise program.Helpful? 5 people found this helpful.
Weight Watchers® answeredYour belly fat will disappear as you reduce calories and increase physical activity on an overall weight-loss plan like Weight Watchers.
While an abdominal workout will not selectively remove belly fat (spot reduction doesn't work), firming and toning these muscles and improving your posture, in addition to cardio, can help to reduce waist size.
Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. Learn more about Weight Watchers and how to join.Helpful? 2 people found this helpful.