Let’s be honest: We all have that one area on our body we wish we could change.
And for many of us, it’s the extra padding around our midsection.
According to a2017 study, 91% of Americans have too much body fat.
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Fortunately, we have some good newsthe quest for a flatter stomach is within your reach.
Combiningfat-burning workoutswith a well-balanced diet.
This often happens because your muscle mass decreases and fat increases as you age," explains Furr.
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Daily Cardio Workouts
Cardio exercisesare a surefire way to kickstart your metabolism andmelt stubborn belly fat.
“Add about 20 to 30 minutes of cardio to your daily routine,” suggests Furr.
“You want to increase your Total Daily Exercise Expenditure (TDEE).
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TDEE estimates how many calories you burn daily, including exercise.
Examples include running, walking, cycling, rowing, fitness classes, and swimming.”
Give the following running workout a try.
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Start with a 10-minute warm-up walk at a brisk pace.
Gradually increase your speed until you’re jogging.
Finish with a 10-minute cooldown, gradually reducing your pace.
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Ensure your front knee is directly above your ankle and your other knee hovers just above the ground.
Press your right heel into the floor, and push off to return to the starting position.
Repeat on the other side for one rep.
2.
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Squats
Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
Lower yourself until your thighs are parallel to the ground.
Press through your heels to return to the starting position.
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3.
Bicep Curls
Hold a dumbbell in each hand with your arms extended down and your palms facing forward.
Keeping your elbows close to your torso, curl the weights to your shoulders.
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Slowly lower the weights back down to the starting position.
Tricep Extensions
Hold a dumbbell with both hands, and lift it overhead, arms fully extended.
Bend your elbows while keeping your upper arms close to your ears, lowering the dumbbell behind your head.
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Straighten your arms to lift the dumbbell back overhead.
Overhead Presses
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bring the dumbbells to shoulder height, palms facing forward.
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Press the weights up until your arms are fully extended overhead.
Slowly lower the weights back to shoulder height.
Hinge at your hips to lower the weights toward the ground.
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Keep a slight bend in your knees, back flat, and chest up.
Bodyweight Workout
No equipment?
Bodyweight exercises can be just as effective as weighted workouts when done right.
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“Bodyweight movements can be added in as an interval style of workout.
Pushups
Start in a plank position with your hands placed slightly wider than shoulder-width apart.
Bend your elbows to lower your chest toward the ground while keeping your body aligned from head to toe.
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Once your chest almost touches the ground, push yourself back to the starting position.
Air Squats
Stand with your feet wider than hip-width apart.
Return to the starting position by pressing through your heels.
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3.
Jumping Jacks
Stand with your feet together and your arms at your sides.
Jump your feet out while raising your arms above your head.
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Immediately jump back to the starting position.
Mountain Climbers
Start in a plank position.
Drive one knee toward your chest without letting your foot touch the ground.
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Return it to the plank position, and quickly switch to the other leg.
“It’s like ‘running’ in a plank position,” says Furr.
Burpees
Start in a standing position.
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Drop into a squat position, and place your hands on the ground.
Kick your feet back into a plank position, and perform a pushup.
Jump your feet back toward your hands.
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Explosively jump into the air, reaching your arms overhead.
Skater Jumps
Begin in a slight squat position.
Core Workout
Your core involves more than your abs.
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It’s the control center of your entire body.
“Abdominal movements are essential to building a stronger midsection.
Perform three or four sets of 15 to 20 reps for these core exercises,” says Furr.
Dead Bugs
Lie flat on your back with your arms extended straight toward the ceiling.
Keep your legs raised and your knees bent at 90-degree angles.
Return to the starting position, and repeat on the opposite side (left arm and right leg).
Ensure your lower back stays in contact with the ground throughout the movement.6254a4d1642c605c54bf1cab17d50f1e
2.
Planks
Start in a pushup position, but rest on your forearms instead of your hands.
Ensure your body forms a straight line from head to heels.
Tighten your core, and hold the position without letting your hips drop or rise.
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3.
Engage your core, and lift your legs to a 90-degree angle, keeping them straight.
Slowly lower them without letting them touch the ground.
Bring your right elbow toward your left knee while extending your right leg straight out.
Switch sides, bringing your left elbow toward your right knee while extending your left leg out.
Continue alternating in a pedaling motion.
Toe Touches
Lie on your back with your legs lifted straight toward the ceiling and your arms reaching up.
Engage your core, and crunch up, attempting to touch your toes with your fingertips.
Lower back down, and repeat, ensuring you’re lifting with your core and not straining your neck.
Place your palms on the ground behind you, fingers pointing towards your feet.
Hold this position, ensuring your hips don’t sag.
Squeeze your glutes and keep your core tight throughout the hold.
Lower back to the starting position.
