Building a solid core is fundamental to sculpting a trim and toned midsection.
But don’t just take our word for it.
Luckily, you don’t need to resort to endless crunches to achieve your dream abs.
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First and foremost, maintain proper form throughout each movement.
Second, be sure to stay well hydrated and drink plenty of water (with electrolytes) before exercising.
“Focus on various core exercises that target the abdomen and back muscles.
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To get the most bang for your buck, incorporate weighted ab exercises to engage more muscle activation.
Read on to discover the 10 best weight ab exercises for belly fat, according to Haines-Landram.
And when you’re done, don’t miss these10 Beginner Exercises to Melt Love Handles.
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Complete three sets of eight to 12 reps to start.
However, form and technique should be your primary focus here.
Press the weight above your head as you extend your arm straight and lower your shoulder back down.
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For optimal ab activation, keep your core engaged and avoid swaying from side to side.”
Aim for three sets of eight to 12 reps per arm.
“Core activation is similar to an overhead squat.
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Before performing this exercise, set a distance between 15 to 20 meters.
Pick up weight with one arm, and stabilize it over your head.
On the other side, switch arms and walk back.
Repeat this for three to five rounds.
“Planks are a popular and effective exercise for strengthening the core muscles,” says Haines-Landram.
Hold your plank in a static position for 30 to 45 seconds, and repeat three to five times.
Perform a single arm row, and slowly lower the dumbbell back to the starting position.
Then, row with the other side, alternating back and forth.
Perform three sets of 16 to 20 alternating rows total (eight to ten per side).
you could perform this exercise from a pull-up bar or captain’s chair.
“Hang [onto] a pull-up bar with your arms slightly wider than shoulder-width apart.
“Keeping your legs straight, continue raising them until they’re parallel to the ground.
Then, slowly lower your legs in a controlled motion back to the starting position.”
Use weighted ankle cuffs or a dumbbell between your feet to add weight.
Complete three sets of eight to 12 reps per side.
“Attach a rope handle to the high pulley.
“Lift the ball overhead, fully extending your body.
Engage your core and forcefully slam the ball into the ground in front of you.
Catch or pick up the ball and bring it back overhead.”
Using a kettlebell or weight plate, this exercise challenges your core stability and enhances ab definition.
Circle the weight five or six times clockwise, then five or six times counterclockwise.
Repeat this three times.
