Exercises that cut down on belly fat and trim and tone the waist and abdominal area are in high demand, and there are good health reasons why. According to physicians at the Mayo Clinic, extra weight around the midsection can increase the risk of heart disease, cancers, diabetes, stroke, metabolic syndrome and other health problems. Luckily, the right fitness routine can quickly get you on track to lose extra weight and tone your waist.
Plank
Unlike other ab exercises that work to target just a few core muscles, the plank strengthens the entire core and builds muscle throughout the body. Calories burn faster and more effectively in a person who’s building up muscle, even when the body is at rest.
To do a plank, lie flat on your stomach and bring your elbows directly beneath your shoulders. Your forearms should be flat on the floor with your hands joined together at the top. The object of a plank is to lift up your torso and legs and hold them between your forearms and toes. As you breathe out, push on your forearms and toes, tuck in your stomach and contract your ab muscles, lifting from your core. You should hold your body in a straight line from your shoulders to your ankles and breathe evenly, trying to hold the pose for as long as you can.
Biking
According to the Chicago Tribune, targeted spot exercises such as crunches and sit-ups are great for toning ab muscles but won’t trim your waistline on their own. To be effective, they must be combined with some cardio work such as biking. Biking is ideal for pumping up your heart rate and burning extra calories, which will make easier to lose excess weight around your midsection. For a better biking workout, try pushing yourself to go faster than usual, travel on uphill terrain or maintain an elevated heart rate for a certain period of time.
Crunch
CNN recommends crunches as an effective way to tone ab muscles and reduce your waist measurement further after you begin to lose weight with cardio and strength exercises. A crunch is a very basic move with many variations, and it’s easy to do at home without any special equipment.
To do a crunch, lie on your back with your knees bent and feet flat on the floor. To keep from straining your neck, secure your hands by placing them behind your head near the nape of your neck or crossing your arms over your body. You should initiate the pull upward from your core muscles, keeping your neck and shoulders as separate and relaxed as possible. After holding the crunch for a few seconds, release and slowly lower back down, keeping the core engaged as you go.
About this Author
Carly Schuna is a Wisconsin-based professional writer, editor and copy editor/proofreader. She has worked with hundreds of pieces of fiction, nonfiction, children’s literature, feature stories, and corporate content. She earned her Bachelor of Arts in English from Grinnell College.
