So you've grown a stomach. It happens. The middle section spreads as you walk toward the Middle Ages, or your diet fails you because your intestines are particularly susceptible to packing pounds for men. The good news: Changing the damage is possible. The Bad News: Losing your belly fat is time consuming and requires dedication to a good diet and regular exercise.
The diet part is on you (and yes, you know what to do to eat well). However, to help you find time for abdominal fat loss exercises, we came up with ten 10-minute training programs that will show the abs as no business. And because you know now (you don't) that you can't spot-train your body to get buff in one area and not another, we have shared these training in building and burning segments so you can strengthen those right muscle groups, while they release fat from all over.
Belly Fat Workout # 1
Build: Rotating shelf. Make 60 second planks on the front (traditional), side, second side and back (belly-up) with 15 seconds rest.
Burn: Platform jumps. Engage your core as you develop explosive power by making a minute squat jumps on a high bench, followed by 30 seconds of rest, 3 times.
Pants Training # 2
Build: Bridges develop lower abdominal muscles plus overall core stability. Make 5 bridges that hold each for 30 seconds with 15 seconds of rest in between.
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Burning: Burpees raises your heart rate while developing balance and nuclear power. Do two-minute jumps, followed by a minute's rest followed by another two-minute jump.
Belly Fat Workout # 3
Build: V-Hold. From a seated position on the floor, lean your torso back and raise your feet and legs at an angle in front of you so that your body creates a "V" shape. Hold 60 seconds, relax for 30 seconds. Repeat 3 times.
Firewood: Step-ups (literally, what it sounds like-go up and down on a high bench with a leg) work your abs, glutes and quads in one movement while improving balance and raising your pulse. Make 6 x 10 step-ups, alternating pages, with 20 seconds rest between sets.
Belly Fat Workout # 4
Build: Pulses are like reverse crunches. Start by sitting on the floor with your back straight, then lean back so your torso is at a 45 degree angle and pulse up and down a few inches that engage your core. Make 3 sets of 20 pulses with 30 seconds rest between.
Burn: Climbers (90 seconds on, 30 seconds rest x 3)
Belly Fat Workout # 5
Build: Sit ups are boring, and the movement does not affect all major muscle groups. But they still have a role within your larger repertoire of belly-firming exercises. The purpose of a sit-up every two seconds for 60 seconds, then relax for 15 seconds. Repeat 3 times.
Burn: Bicycle. Curving your feet through the air while lying on your back will involve the deep transverse muscles that stabilize your core and keep you damaged.
Belly Fat Workout # 6
Build: Hinges (opposite knees to elbow sit-ups) work lower back muscles along with all major abdominal groups. Do 3 sets of 20 reps with 30 seconds rest.
Burn: Jump rope. Few things can swing the heart rate so hard, as fast as single-hop jump rope. Go for 60 seconds, rest for 20 seconds. Repeat 3 times.
Belly Fat Workout # 7
Build: Russian twists. Start sitting, lean back your upper body, hold your arms in front of you and raise your feet a few inches away from the floor (knee bends). From here, turn your torso from side to side, rotate your arms with your torso so that hands touch the floor on each side with each twist. 60 seconds on, 20 seconds rest, 3 times.
Burn: One-time jackets take standard jumping jacks up in a notch alternately opposite elbow to knees while walking. For maximum core work, lift your knee as high as possible. 60 seconds of jacks, then 20 seconds rest, 3 times.
Belly Fat Workout # 8
Build: Leg lifts. Lie on a bench, shock at one end. Extended legs out in front of you. Hold them straight, raise them to the ceiling and then lower them. (You can hold onto the edges of the bench with your hands in support if necessary.) 5 sets of 10 reps.
Firewood: High knee prints. 30 seconds out, 30 seconds rest. 5 times
Belly Fat Workout # 9
Build: Swing hammers have you swinging a kettlebell, weighted ball or dumbbell from one side of your torso, over your head , and to the floor on the other side (bend knees, straight knees, bend again), is a big tight move. Make 5 sets of 10 reps.
Burn: Horizontal jump contacts. Get into an extended push-ups position and jump feet apart and hold your back straight and body in a straight line. 45 seconds on, 15 seconds rest, 5 times.
Belly Fat Workout # 10
Build: Supine oblique bow twist. Lie on your back, arms out to sides, feet in the air with a large beach ball between your calves. Slowly release your legs to the right, then left, and engage your core to pull your legs back to the middle each time. 60 seconds on, 20 seconds rest, 3 times.
Burn: Stairs speed up the pulse, work with your fine motor skills, and engage most of the larger lower body muscles. Dash up a few flights (about 30 seconds) and then jog down again. Repeat 5 times.