7 GREAT Exercises for a Flat Stomach
Are you tired of belly fat and you want a flat stomach? Good. You can't burn major stomach fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat.
All body fat is not equal. For instance, butt fat is healthier than stomach fat, according to the International Journal of Obesity (and many other sources). Their research shows that stomach fat increases risks of heart attack, stroke, diabetes and premature death.
See: How to Shape a Flat Stomach and Lean Body
Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much stubborn stomach fat. The research showed that women with more butt fat/thigh fat than stomach fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body.
And, you need to know the difference between subcutaneous and visceral fat.....
Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.
Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite.
Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.
Work to shrink your waist size.
Here are 7 top exercises to burn dangerous stomach fat while transforming your body:
1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises.
Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise.
Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.
2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.
It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.
Do the cross-body mountain climber this way:
a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.
b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.
Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.
3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles.
Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well.
The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor.
The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy.
a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line.
b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).
4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset.
This challenging superset will improve your strength, balance and coordination.
Do the ab ball jackknife this way:
a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.
b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.
c. Roll the ball back to the starting position. That's 1 repetition.
Do the ab ball rollout this way:
a. Start with the ball in front with your elbows on the ball.
b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.
6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset.
Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution).
Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout.
If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm.
Do two-armed bentover dumbbell rows this way:
a. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.
b. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.
c. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.
Get started burning!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!
All body fat is not equal. For instance, butt fat is healthier than stomach fat, according to the International Journal of Obesity (and many other sources). Their research shows that stomach fat increases risks of heart attack, stroke, diabetes and premature death.
See: How to Shape a Flat Stomach and Lean Body
Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much stubborn stomach fat. The research showed that women with more butt fat/thigh fat than stomach fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body.
And, you need to know the difference between subcutaneous and visceral fat.....
Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.
Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite.
Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.
Work to shrink your waist size.
Here are 7 top exercises to burn dangerous stomach fat while transforming your body:
1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises.
Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise.
Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.
2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.
It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.
Do the cross-body mountain climber this way:
a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.
b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.
Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.
3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles.
Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well.
The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor.
The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy.
a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line.
b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).
4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset.
This challenging superset will improve your strength, balance and coordination.
Do the ab ball jackknife this way:
a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.
b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.
c. Roll the ball back to the starting position. That's 1 repetition.
Do the ab ball rollout this way:
a. Start with the ball in front with your elbows on the ball.
b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.
6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset.
Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution).
Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout.
If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm.
Do two-armed bentover dumbbell rows this way:
a. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.
b. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.
c. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.
Get started burning!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!
