6 SIMPLE EXERCISES TO GET RID OF AB AND LOWER BACK FAT

If you want to sculpt your abs and ditch the lower back fat, the place to start is with lower back exercises. The abdominal muscles can be a trouble spot for many of us, so people are looking for the best ways to tone these muscles. The ab muscles are connected with the lower back, so if one is to address the abs properly, it's important to include the lower back, and you can use a variety of exercises to target these areas.

Obliques

The primary place the abs connect with the lower back is through the obliques, and there are two types, the external and internal. One of the most versatile pieces of equipment used today by conditioning professionals is the Stability/Exercise/Gym Ball. This piece of equipment has a prominent role in the world of fitness & clinical rehabilitation.

Stability Balls are an excellent tool for targeting these muscles. Start out by mastering the ball with a set of crunches that hit your oblique muscles. Concentrate on tightening the abs while crunching.

When you perform crunches properly, they can improve the strength of your abdominals, as well as the back muscles and provide a variety of other benefits. However, when performed improperly, they can trigger pain and/or injury in your lower back.

Performed the right way however, toning abs can make you feel & look good, and help you cope with or end back pain.

Lower Back Exercises

The lower back can be a forgotten area, despite it being an important muscle group. As you look at your abs in the mirror and plan ways of toning them up, you shouldn't forget about the lower back and the many exercises you can do to tighten up both the front and back of your body's mid-section.

A strong lower back promotes good posture and helps protect the spine from injury. Even if you do not have a gym membership or do not have the time to go to a gym, some of the most effective lower back exercises can still be performed in the comfort of your own home.

These can be used to deal with back pain or as part of routine training for injury prevention and better overall body strength. Strength in the lower back keeps muscles tight, and helps prevent the belly from hanging over the belt line. Lower back exercises should involve using body weight, weights and stretching, and there are multiple ways to work them.

Body Weight & Weighted Moves

Squats

This exercise is not only good for the lower back and abs, but also for the entire core. If you’re not used to doing squats, they can be more difficult than what you may have thought. But once you’ve mastered the technique, you can do them just about anywhere and they are a great way to tone your legs, backside, and are beneficial for other parts of your body. Make squats more of challenge by adding some weight.

Dead Lifts

Deadlifts are compound exercises that require the use of all your major muscle groups, and are effective exercises to develop your core strength, perfect for training the central muscles of your body. This move hits your upper and lower back, your hips, your buttocks and your abdominals, making them all work in unison.

Add Stretching 

Stretching a cold muscle can cause injuries ranging from minor strains to actual tears. Research also shows that stretching the muscle you’re about to train can cause a significant loss of strength during lifts. This causes you to utilize less weight than you are capable of, because you stretched the muscle beforehand.

However, stretching correctly during training can actually increase strength and improve recovery between sets. So to expedite the workout with stretching included, you can preform "stretching exercises" or exercises that utilize stretching in between other sets of moves like back extensions.

Remember that you want to tone your abs, so pay attention to keeping them tight and in mind while you perform each exercise or stretch.

Source: thescienceofeating.com

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BUILD-A-BUTT WORKOUT

Welcome to my Build-A-Butt Workout, the place where saggy, flat butts are torn apart and reconstructed into plump, perky, well-shaped derrieres. Here muscle fibers are torn apart like presents on Christmas morning, all in one connected symphony of motion, burning and sweat. I have hand-picked and assembled 6 of the most effective butt exercises to create a Molotov cocktail of gluteal incineration.

Using weighted exercises like hip thrusts and squats will dig deep, amplify the contraction throughout the glutes, and work the butt harder. This way, you’ll stimulate powerful growth across the gluteus maximus, gluteus medius, and hamstrings to tighten your entire backside, and sculpt a round, perky boo-tay.

Source: thescienceofeating.com

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VIDEO: FUN EXERCISES WITH A PARTNER – MELT THE FAT AWAY

Workout is always more fun with a partner. You motivate each other and compete against one another, which can get you to your goal much faster and easier.

These two girls will show you how you can speed up the metabolism, sweat like crazy, melt the excess fat and tone your body – all in just under 15 minutes. The best part is that these exercises are designed for two, which guarantees a great time.

Look at Amanda and Maddi’s workout routine and find your own workout buddy ASAP:

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With These 9 Exercises Your Belly Fat Will Disappear in 2 Weeks

Anyone with a BMI of 25 or higher is considered overweight. If you’re like most people with our comfortable lifestyles, fighting fat is never ends. Here are nine exercises that put you ahead of the game.

Lying flat on your back:

1. Butterfly crunch

Pull the soles of your feet closer to your body. Relax the knees out to the sides. Put your hands behind your head. Curl your shoulders a few inches of the floor toward your feet, then lay back flat again. Repeat this 10 times. This targets the core abdominal muscles that also play a role in the posture and stability of the entire body.

2. Side-to-side bends

Raise your knees, arms at your sides. Let the soles of your feet rest on the floor. Reach for the right foot with the right hand, keeping the arm, head, and shoulder on the floor. Straighten out and repeat for the left side with the left arm. Do 15 repetitions. This enhances both flexibility and the lateral muscles of the sides that join hip and shoulder.

3. Fingers to toes

Lie flat on your back, with the legs up and extended straight to the ceiling, arms down at your sides. Bend up and reach for your toes with both hands. Keep the small of your back flat on the floor. Repeat 15 times. This is an excellent total-body exercise that particularly works the abs.

4. Scissor crunches

Lay flat with your fingers behind the head. Keep the abs tight as you raise the left knee and touch it to your right elbow. Go back to the starting position and do the same on the other side, raising your right knee to your left elbow. Do this 15 times alternating from one side to the other. This is another exercise that works several muscle groups while targeting the core.

5. Resistance crunch

Lie flat with your back on the floor and knees bent. Take the ends of your resistance band(s) in each hand, and wrap the middle around your shins. Let your arms lie flat. Raise your knees to your chest until your hips are off the floor. Maintain the position for three seconds, then lower. Try for two sets of ten repetitions each. The resistance allows you to quickly build up strength in the muscles of the abdomen.

6. Leg swings

Lie flat on your back with your arms straight out to the sides from your shoulders. Keep the legs straight. Bring your knees up toward your chest, and turn to the left so your knees are about 5 inches off the floor. Return your legs to the original position. Now repeat to the right side. Try to do 3 sets of 15 repetitions, alternating between sides. This an exercise that works the muscles of the abdomen and pelvic regions all across the body.

From hands and knees:

7. Plank

Both the back and abdominal muscles should contract as you drop to your forearms and extend your legs back, so that you’re holding the weight of your legs on the balls of the feet. Keep the back straight and the hips up, but relax the neck. Keep this posture for at least three seconds, and go back to your hands and knees. Do this 10 times. This helps strengthen the anterior oblique muscles of the lower back.

8. Knees-up

Get two sturdy chairs and set them back-to-back. Stand between them, support yourself on the backs of the chairs, and raise your feet off the floor, bending your knees toward your chest. Try to keep from swinging back and forth. If this is too much, lift one leg at a time and carry only some of the weight on your hands. Do 3 sets of 15 reps. This a good exercise for building strength and definition in the pectoral (chest) muscles.

9. Leg lift

Keep hands flat on the floor for support. Your lower body rests on the balls of your feet. Keep the back relaxed as you raise the left leg toward the ceiling. Maintain the position for three seconds before lowering the leg. Do this ten times. Repeat with the right leg. Increases flexibility and muscle tone along the lower back, buttocks, and hamstrings.

The idea is to target the core muscles, which control most of our total-body movement. Stronger muscles burn fat faster. When this becomes a regular habit, burning off calories is that much easier.

Source: positivemed.com

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TANK TOP WORTHY ARMS WORKOUT

Strong, lean, toned arms are a goal for many women, but far too many of us go about trying to reach that goal in all the wrong ways. If you want to lose arm fat, boost your metabolism, and get a healthy, strong, sexy upper body, do this Tank Top Arms Workout 2-3 times a week.

By doing these arm exercises a few times a week, you'll feel muscles you didn't even know you had. But the payoff is worth the pain. I know you've heard me say it before, but in case you're brand new to my fitness routines or need that extra push to challenge yourself with heavy weights, I'm happy to say it again....don't be afraid to lift heavy.

Since I've thrown my heart into lifting, I've only seen my body get stronger, smaller, more compact, and toned. It's also incredibly empowering to realize that the weight you lifted a couple of weeks ago is no longer challenging enough! It's truly an exciting event to have to bump up the weight you're lifting.

This particular upper body workout targets your arms, upper back, and chest, and is not in any way meant only for women as it can be done by men too. There is really no such thing as a male or female workout.

Performing this workout 2-3 times a week along with our cardio and lower body workout videos, and you implement healthy eating habits, you can see small changes in your body in as little as a week – though you shouldn't feel discouraged if it takes up to 2-4 weeks to start to see changes. Most feel a difference very quickly (about a week or two) see changes in 1-3 weeks, and have other people start to notice your body's changes in about 3-5 weeks. Stick with and and you will see for yourself!

Source: thescienceofeating.com

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7 Exercises That Will Transform Your Body

Sure, any exercise is technically “good for you,” but some exercises are better than others.

Here are 7 exercises that every women should start doing to boost their metabolism, burn calories, and tone up “problem areas.”

Remember, just because you start doing these 7 exercises doesn’t mean you’ll automatically transform your body. You need to start eating healthy and develop healthy habits.

I value my time and yours, so stop wasting your time with dead-end exercise, do these 7 exercises today!

1.) Squats

Doing squats regularly is one of the fastest ways to transform your body. Squats are a total-body exercise that strengthens your glutes, core/abs, thighs, and improves your balance and stability. If you want to burn calories and tone your body, adding squats into your daily routine is a must. If you have a job where you sit most of the day, you’re setting yourself for not only disease and illness, but a poorly functioning body. Workout programs with squats can prevent disease and increase your body’s performance.

2.) Push-Ups

I know what you may be thinking, “I hate push-ups” or “I can’t do push-ups.” I have some good news for you! There are many different ways to perform push-ups and the more you do them, the stronger and better your push-ups will become. Push-ups are the best upper body bodyweight exercise a women could do, since it works major muscle groups like your chest, triceps, shoulders, and core. 

3.) Split-Stance Squats

A split-stance squat is a lunge in disguise, without the strain on the knees. The split-stance squat is a great exercise to tone your glutes, hamstrings (back of thigh), and quads (front of thigh). Next time you find yourself watching TV, try 3 sets of 10 reps on each leg, paying close attention to your form, making sure to keep your weight on your front heel. Once you master the split-stance squat you can add a dumbbell bicep curl, overhead press, or just add extra weight to your squat. If you’re serious about toning your lower body and burning calories, the split-stance squat is a must-do exercise.

4.) Mountain Climbers

Mountain climbers are a much better exercise to tone your core and flatten your stomach than crunches. The problem with most “ab exercises” is they lead to forward head posture, rounding shoulders, and only end up working your upper abdominal muscles. When you do plank type exercises like the mountain climber, you engage your entire core musculature and prevent the negative posture problems. You can even add a twist, a leg swing, or a forearm variety to your mountain climbers.

5.) Plie Squat

If you have tight hips, sore knees, or bad balance the plie squat is a great alternative to the traditional squat. Plie Squats allow to work on your regular squat form, while adding variety to your exercise program and toning your glutes, thighs, and core. You’ll notice after a few sets of plie squats your core, legs, butt, and even inner thighs will be sore (the good kind). If you have a pair of dumbbells handy you can add bicep curls, overhead presses, lateral raises, or even just plie pulses to your program to really work your entire body.

6.) Sprints

Read most “exercise tips” blog posts and you’ll find running, jogging, or walking. Sure, those are all really great for you, but if you’re here looking for results, sprints will help you get there. If you’re thinking to yourself, “there is no way I can sprint, I can barely run.” I have great news, your sprint is your sprint. In other words, to “sprint” effectively is to run as fast as you can for 15-30 seconds. If your sprint is 3.0 mph then that’s perfect. Sprints are great for cardiovascular health, muscular endurance, and, of course, burning fat off your body. The best way to incorporate sprints into your routine is to sprint for 20 seconds and rest for 30 seconds (repeat 10 times). That’s it!

7.) Plie Jump Squats

This last exercise is a challenge exercise. Plie jump squats challenge your cardiovascular, strength, and burn more calories than a traditional plie squat. If you’re scared with the thought of jumping up and down in a squat position, no problem, try pulsing your plie squat for 10 seconds, then do 10 seconds of high-knees. This will prepare your lower body for the plie jump squat. Before you know it, you’ll be confident, strong, and ready to conquer more challenging exercises. The most important thing to remember about the plie jump squat is to keep your weight through your heels, by driving your hips back, and keeping your core engaged.

If you would like to try personal trainer guided workout videos with all 7 of these transformational exercises, click the image below to download a 7-Day workout plan using just your bodyweight.

Source: fitwomenforlife.com

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TONE YOUR BUTT AND ABS WITH THIS FULL BODY WORKOUT YOU CAN DO AT HOME

If you're looking for quick, easy ways to get in shape, there are some simple exercises that will help tone and tighten your body without having to go to the gym.  The best part about this workout is that the moves can be done anywhere.

These exercises are proven classics that require very little room and no equipment. These moves only take a few minutes to complete and are easy to master. No matter if you’re at home, or on the go, these easy-to-follow calisthenic exercises are sure to make you break a sweat.

Squats can provide you with fast results, and are a move everyone should do. The most important thing to keep in mind when doing squats is having proper form.  Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.

Tricep dips are great for strengthening the triceps and can be done just about anywhere.  Like other exercises, there are varying techniques that can either increase or decrease resistance.

Lunges are great because you’re using your own body weight. They strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere, like when you walk to the kitchen, to the driveway or as you get the paper in the morning. You can even lunge when you walk from your desk to the water cooler at work.

Planks are great at strengthening both your abs and your back, and all you need is a flat surface.  Remember to time how long you can hold the plank, then try to add a few more seconds every time you perform them.

If you're worried about flabby arms, then  you should know that arm circles are great at toning while simultaneously strengthening your arms.  They can be done with varying intensity, all of which will help you feel the burn.

A more high-intensity exercise on this list are burpees. These are great as a cornerstone to any workout because they are guaranteed to produce results.  This exercise helps strengthen your entire body by utilizing almost every muscle group. There are many different ways to perform a burpee, but the easiest one is quite possibly the best.

Source: thescienceofeating.com

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1 SIMPLE EXERCISE ROUTINE TO DROP A DRESS SIZE IN 1 MONTH

Crunched for time but still want to tighten and tone? Try this full-body strength workout from New York City—based trainer Pete Cerqua, author of The 90-Second Fitness Solution. Instead of countless sets and reps, you’ll do each exercise just once (or once per side), stretching the movements out over a full 90 seconds. Follow this routine 3–4 times a week (with 1 day of rest in between) and you’ll shrink a size in a month.

Hindu squat

works legs, butt

Stand with feet shoulder-width apart and arms raised to shoulder height for balance. Bend knees and slowly descend, keeping hips over heels and back straight. One-third of the way down, pause and hold for 10 seconds. Lower 2 inches more, raising heels, as needed; hold for 10 seconds. Continue to lower your body in this pattern 3 more times, ending in a deep squat. To complete the move, slowly straighten legs in 4 (10-second) increments.

Trainer tip: Keep your legs engaged, belly drawn in, and shoulders drawn back throughout the move.

Single leg squat reverse fly with ball

Works thighs, butt, back, arms, shoulders, and neck

A. (top) Start with a 5- to 8-pound dumbbell in each hand and right leg lifted so top of right foot rests on exercise ball behind you. Bend left knee to 45 degrees, rolling ball backward and hinging forward until back is parallel to floor and arms are hanging down.

B. (bottom) With elbows slightly bent, raise each arm a few inches and hold for 10 seconds. Raise arms 2 inches more, and hold for 10 seconds; repeat pattern 3 more times, ending with arms at shoulder height. Slowly lower arms in 4 (10-second) increments. Repeat with opposite leg.

Trainer tip: Trouble balancing? Draw abs in and up and square your hips, imagining your inner thighs are drawing toward one another.

Lying rotary torso

Works abs

A. (top left) Lie on your back with legs lifted straight up, arms reaching out to either side and palms down.

B. (lower right) Lower legs a few inches to the left, and hold for 10 seconds. Lower 2 inches more, and hold 10 seconds; repeat 3 more times, ending with legs hovering just above the floor. (Your right hip will lift as you move, so draw your abs in to protect your lower back, and keep your right shoulder down.) Raise legs back to center in 4 (10-second) increments. Repeat on opposite side.

Trainer tip: For variety, try rotating legs left and holding a few inches from the floor for 45 seconds. Return to top position, then repeat on the right side.

Ball bridge fly

Works hips, hamstrings, butt, chest, arms, and shoulders

A. (top) Lie on back with feet on top of exercise ball and legs straight. (Don’t lock your knees.) Hold a 5- to 8-pound dumbbell in each hand, arms raised over chest. Press heels into ball, and lift hips so body forms a straight line. (Don’t let your hips sag.)

B. (bottom) Bend elbows slightly, open arms a few inches to the side; hold 10 seconds. Open 2 inches more, and hold 10 seconds; repeat 3 more times. Close arms in 4 (10-second) increments.

Trainer tip: It’s OK to take a quick break partway through if you need to.

Source: thescienceofeating.com

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3 SIMPLE WORKOUTS TO TONE ARMS AND GET RID OF FLAB

If you have jiggly upper arms, it's your triceps (or lack there of) that are likely the culprit. Triceps are often forgotten during weight training which can cause these muscles to atrophy, which basically causes them to lose their strength and tone. Muscle atrophy, along with excess body fat are factors that contribute to the arm's flabby appearance. In order to build strength and maintain tone in your triceps, here are 3 simple exercises that should be staples in your weight training routine.

Double-Arm Dumbbell Overhead Extensions

This is a single-joint, isolation exercise that targets the triceps and is convenient while offering variety. Although a basic exercise that only involves extending the elbow, the tricep extension has many variations so you won't get bored with it. Because you can do the tricep extension exercise with different types of resistance and in several body positions, it is a convenient exercise to incorporate into your workout routine. Other triceps exercises require specific equipment, but you can always find an alternative for the tricep extension exercise. If you don't have barbell, use a dumbbell. If you don't have a weight bench, do a seated or standing variation of this exercise.

As your triceps become stronger with these exercises, the strength of your shoulders and elbows will also increase. The functionality, flexibility and range of motion of your arm increases the more you work and strengthen these muscles. As a result, your performance improves in sports that require arm movements and upper body strength such as tennis, swimming, volleyball and basketball.

Bench Dips

Dips are a challenging upper-body strength-training exercise, but they can be modified so that people of all levels can incorporate them into their workouts. The exercise requires you to lift your own body weight, so how challenging they are depends on how much you currently weigh.

Dips are a compound exercise, which means that they require movement around multiple joints. Compound exercises are very beneficial because they develop multiple muscle groups simultaneously, and build strength and tone in multiple muscle groups with just dips. Compound exercises also more closely mimic movements that you perform in day-to-day activities. As a result, the strength and coordination you develop from dips will make these activities easier to perform.

Dips can be modified to increase or decrease difficulty. Sit on the edge of a bench with your legs extended out in front of you and your heels on the floor or atop a second bench. Place your hands on the edge of the bench on either side of your hips and lift your hips forward off the bench. Bend your elbows to lower your hips toward the floor. If you need to make the traditional dip more difficult, squeeze a dumbbell between your feet, place a weight on your lap or wear a weighted vest.

Lying Dumbbell Extensions/Skull Crushers

Lying triceps extensions are also known as skull crushers and French extensions or French presses, and are one of the most stimulating exercises to the entire triceps muscle group. While there are numerous triceps exercises, incorporating this particular movement is sure to firm up the back of your arms fast, and the key to reaping this exercise's benefits is paying meticulous attention to form. They work the muscles from the elbow all the way to the latissimus dorsi. These are also isolation exercises, so they use just one joint, and while compound exercises are recommended for developing all the muscle groups involved, triceps extensions can be beneficial for fixing imbalances in the backs of the arms or rehabilitating from injury.

To perform this move:

• Lie face-up on a bench with your feet flat on the floor.
• Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
• Keep the upper arms stationary and perpendicular to the bench, bend your elbows to bring the dumbbells toward the top/sides of your head.
• As your inner elbow joints approach 90-degree angles, pause and then smoothly reverse direction by pressing back to full arm extension.
• Squeeze your triceps at the top of the movement.

You can also do these one arm at a time, and use your nonworking arm to spot yourself for those few extra reps (forced reps).

For optimal results, you should perform these exercises at least 3 days a week. Use a light to heavy weight progression when performing each exercise, or in other words, increase the amount of weight you lift during each set with a goal of fatiguing your muscles within the allotted number of repetitions.

Source: thescienceofeating.com

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5 SIMPLE WORKOUT MOVES TO BURN FAT AND STRENGTHEN YOUR MUSCLES

If I could only do one workout for the rest of my life, it would be strength training—for sure. Apart from making you feel like a badass and sculpting a sexy bod, hundreds of studies have shown that strength training boosts your metabolism and has a positive impact on fat loss and calorie burning. This means big changes in your body composition!

Another super power of strength-training exercises is that they can double as a cardio workout. By performing strength-based moves that boost your heart rate, like the ones in this week's workout, you can get your sweat on and get out of the gym in record time. How's that for multitasking?

The workout: Complete three circuits of all five exercises below in order without resting between moves. For the first circuit, complete 10 reps of each move. Complete 12 reps for the second circuit and 15 reps for the third. Find a sustainable pace that keeps your heart rate up but allows you to finish the entire workout. Breakout your '80s-style sweatband because you're about to heat things up!

See the workout in its entirety in the Pinterest-friendly graphic below, then scroll further down the page for a play-by-play of each move. 

EXERCISE 1 OVERHEAD BARBELL SQUAT

Hold a 35- or 45-pound barbell with your hands slightly wider than shoulder-width apart. Place the barbell directly over your head with your arms fully extended but not locked (A). Stand with feet shoulder-distance apart, and lower your hips into a squat. Lower until the tops of your thighs are almost parallel to the floor and your hips are slightly higher than your knees (B). Pause, then push through your heels to return to the standing position. Keep your arms perpendicular to the floor. That’s one rep. Repeat the move for the recommended reps without lowering the bar from above your head.

EXERCISE 2 INVERTED ROW

Sit on the floor, and grasp the bar above you with an overhand grip (your hands should be shoulder-width apart with your arms straight and your legs extended out in front of you) (A). Keep your feet together with your heels on the ground, bend your elbows, and pull your chest toward the bar so that your upper arms are at a 45-degree angle. Stop when your chest is four inches from the bar (B). Lower back down to the starting position. That’s one rep. Without releasing, complete the recommended number of reps for each set.

EXERCISE 3 PUSHUP WITH FEET ON SWISS BALL

Place your feet on top of a Swiss ball with your hands slightly wider than your shoulders (A). Allow your elbows to bend outward, and lower your chest until it's four inches from the floor. Keep your head in alignment by looking straight down at the floor (B). Press yourself back to the starting position. That’s one rep. Without releasing your legs, complete the recommended number of reps for each set.

EXERCISE 4 THRUSTERS

Stand with your feet hip-distance apart with a pair of 8- or 10-pound dumbbells at your shoulders. Stand with a long, tall spine, and brace your core. Turn your toes out slightly (A). Bend your knees, and lower your hips until the tops of your thighs are parallel to the floor (B). Pause at the bottom, and push into your heels to stand while pressing the dumbbells over head. Extend your arms so that the dumbbells are above your head and directly over your shoulders(C). Lower the dumbbells back to your shoulders. That’s one rep. Complete the recommended number of reps for each set.

EXERCISE 5V-UP

Lie with your back on a mat, and extend your arms overhead and your legs in front of you with your feet together (A). In one movement, contract your abs, pull your legs up, and touch your toes (B). Exhale as you contract, and keep your feet together throughout the move. Release back down with control. That's one rep. Immediately contract back up, and complete the recommended number of reps for each set.

Source: thescienceofeating.com

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ACTIVATE YOUR BODY’S FAT BURNING ABILITIES IN 60 SECONDS WITH THESE EXERCISES

Dancing with the Stars co-host Brooke Burke-Charvet has a few favorite moves from her latestBrooke Burke Body DVDs, 30-Day Slim Down and Sexy Abs. These three exercises will tone your abs, legs, and butt—and they're so quick you can knock them out during aDWTS commercial break.

"Do each in 30-second to 1-minute 'pods,'" Burke-Charvet advises. "Tackling a whole minute is hard every time. And when you get that burn, do 10 more seconds. That's when your body starts changing."

The cheerleader

Lower into squat with hands on thighs—don't let knees go past toes (A). With core engaged, stand and raise arms straight overhead (B). Lift right leg high while lowering right arm to meet it (C). Return to start. Repeat, alternating sides, for 1 minute.

Watch the video: Cheerleader  

The bridge

Lie with knees bent, arms at side, palms down. Tighten glutes and core; raise hips to form a straight line from shoulders to knees (A). Bend right leg toward chest (B); straighten leg and point foot (C); bend leg and return to start. Repeat, alternating sides, for 1 minute.

Triangle crunch

Kneel, place left hand lightly on back of head, right hand on floor to side. Lift left leg 2 inches off floor (A). Crunch to left while raising left leg, so body forms a straight line from hip to toe (B). Lower leg and repeat for 1 minute; switch sides and repeat.

Source: thescienceofeating.com

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9 Exercises to Burn Abdominal Fat In 30 Days

The following exercises will help you burn abdominal fat and strengthen your abs. But first, make sure to do regularly cardio exercise at least 3 times a week.

Begginers’ moves

Front Plank

Targets: transverse abdominals

You should begin on the knees and hands and contract the belly and back muscles, drop down to the forearms while extending the legs out behind you, and you should end up resting on the balls of your feet.

The hips should be up, the back should be straight, and relax the neck. Remain in this position for 3 seconds, and then return to the initial position. Repeat the exercise 10 times.

Butterfly Crunch

Targets: rectus abdominus (“six-pack”)

While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the head and the elbows in the same line with the ears.

The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.

Side to Side

Targets: obliques (sides)

Bend the knees while lying on the floor, and the feet should be flat on the floor and the arms by the sides. Breathe in and contract the belly muscles by sliding the right hand toward the right foot.

Keep the head and neck aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.

Intermediate Moves

Scissors

Targets: obliques

Keep the finger behind the head and lie on the floor. Tighten the abs, elevate the left knee and touch it to your right elbow. Return to the initial position, and then lift the right knee and touch it to your left elbow.

Switch sides for 15 reps, in 2 sets, but make sure you are engaging the belly muscles in a smooth motion, but the hands are relaxed in order not to pull on the neck.

Fingers to Toes

Targets: rectus abdominus

The legs should be straight and extended towards the ceiling. The arms should lie by the body, and you should be in a lying position.

Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. The back should remain flat on the floor. Repeat in 2 sets of 15 reps.

Reverse Crunch with Resistance Bands

Targets: transverse abdominals

Bend the knees while lying on the back, the arms should be by the body, and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.

Remain in this position for 3 seconds; then, return to the initial position. Repeat 10 times in 2 sets.

Advanced Moves

Leg Swings

Targets: obliques

Lying on the back with the arms out to sides, legs and feet lifted, breathe in and draw navel in toward spine as you lower legs to left side about 5 inches from the floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.

Ball Leg Lift

Targets: transverse abdominals

Lie with the face down on a ball and roll forward until the hands are placed on the floor. In this position, only the tops of the feet should be flat on the ball.

Lift the left leg a few inches towards the ceiling, while keeping the back and right leg straight, hold for 3 seconds, and lower it, Repeat this 10 times, and then do it with the opposite leg. In order to obtain best results, you should add 2 repetitions each week.

Knee-Ups

Targets: rectus abdominus

Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, your shoulders should remain down, and the neck relaxed, while the head and the chest are elevated.

Your abs should be tight, breathe in and slowly bring the knees to your chest, but avoid swinging back and forth. If you find it a bit difficult at the beginning, you can raise one knee at a time. Repeat in 3 sets of 15 reps.

Source: healthyfoodhouse.com

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