See How You Reduce Your Fatness Through Exercises

See How You Reduce Your Fatness Through Exercises

 

• Bye-bye muffin top

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominal, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama. 

• Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.
• Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.

Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

• A new kind of crunch

Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

Do 3 sets of 15 reps 3–4 times a week.

• Bridge opposite arm-leg reach

Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith.

1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.

• Low-belly leg reach

This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

• Teaser

This is an advanced Pilates move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.

Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

• Donkey kickbacks

A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.

Repeat 8 times; switch legs and repeat.