Home is actually a great place to hone your abs—after all, a six-pack is mostly made in the kitchen. “There’s no such thing as spot reduction and a six-pack is indicative of overall health and whole-bodyfitness, not just the state of the core muscles.
“If there’s too much fat on top of the ab muscles, you’ll never see them, no matter how much core work you do.” That means eating healthily and doing cardio plus heavy weight training to lean down and build muscles to lose weight over all.
Number 1 Six-Pack Rule: Create Calorie Deficits!!!
Despite all the diet voodoo you read and hear about, losing fat comes down to one tried and true simple fact. You need to burn more calories than you take in. That is how you get rid of fat sitting on yourbelly and covering up the abs that are living under there.
So how do we create calorie deficits?
1. Cardio AND Weights!
There are basically two schools of thought in the fitness world regarding cardio for fat loss. There are the high intensity cardio folks and the steady state cardio folks. High intensity cardio will get you a faster burn quicker, but it is a lot harder. Steady state cardio will take you longer to burn the same calories, but it is more sustainable. Pick whichever one you want and remember that all that matters is the calories you burn.
a). Use Smarter Cardio Methods
I’m sure you’ve probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Hop off of the machine and immediately perform a set of 20 exercise ball crunches. Get back on the machine and crank it back up again. Repeat 5–8 times. You can throw in a variety of different ab exercises during this interval session.
b). Perform High Intensity Interval Training (Hiit).
HIIT includes all of your cardiovascular training. While most people think that you can get a six-pack by doing a whole lot of crunches, you actually have to lose a good deal of body fat to be able to achieve that dreamed-of six-pack. That’s where the HIIT comes in. Running, cycling, and swimming are all great ways to work up a sweat. An example HIIT session is:
*.Ten 100m sprints paired with 100 m walks. This means you would sprint 100 m and then walk quickly back to where you started. You would repeat this process 10 times and the session would last about 30 minutes. The goal is to keep your heart rate up for 30 the session straight. You would do this five times a week and pair it with your ab training.
Running Or Walking
*.Running and walking are two best exercises to burn fat. Not only does it help in burning the belly fat, it also helps to burn the fat all over the body.
*.Running for a longer distance or for more time helps in burning more calories. Lifting the thighs, a little higher while running not only helps burn fat, it also strengthens the core muscles, a sit works like cardio exercises.
*.One needs to keep in mind that they should warm up and cool down before running or walking, especially if they intend to lose weight.
*.Treadmill move is another effective exercise to burn belly fat. Set the pace to 1.0 mph. Stand on the Plyo Box that’s set up about two feet behind the back of the treadmill. With the hands on the belt, come into plank position and start walking, keeping the torso in one straight line. Pull the belly towards the spine and do this for one minute.This helps burn bellyfat effectively.
These are a few exercises which are cardiovascular and help strengthen abdominal muscles. This exercise has been ranked as the #1 ab exercise as it requires more abdominal muscle activity, body rotation and abdominal stabilization.
Try adding the following exercises into your routine:
This exercise strengthens the whole of your mid-section, particularly your transversus abdominis, the muscle responsible for stabilising your lower back and pelvis.
*.Get onto all fours with your hands directly below your shoulders, and knees directly below your hips.
*.Pull your abdominal muscles into your spine, keeping your pelvis and lower back still.
*.Extend your left arm and right leg out straight. Pause for 5 seconds.
*.Focus on not letting your rib cage sag towards the floor and avoid the whole body rocking side to side.
*.Return to the starting position then repeat 10–15 times before changing sides.
2. SWISS BALL SQUAT
This is a great alternative compound movement for those unable to squat, or lunge because of their back pain. Compound movements like these are great for engaging lots of muscle mass, in turn burning lots of calories.
*.Start with a Swiss ball (or alternative), against a wall, placed at the small of your back.
*.Place your feet hip width apart, leaning back against the ball so that your ankles are directly below your knees.
*.Squat down slowly to the count of five until your upper leg is just belowparallel with the floor.
*.Pause, then drive back up into the starting position to the count of 1.
*.Repeat 15–20 times.
3. ECCENTRIC PRESS UP
Losing fat whilst suffering with back pain can be tricky. We still want to engage as much muscle mass as possible, but not risk our back health in the process. This simple press up variation allows you to engage the upper body and trunk without forcing yourself through a painful range of motion.
*.Start in a normal press up position with your hands slightly wider than shoulder width apart
*.Contract the abs and squeeze your glutes to help alleviate any pressure on your lower back.
*.Now slowly lower your chest to the floor to the count of 5–10 seconds.
*.When you reach the floor use your knees and hands to get back into the start position.
*.By removing the concentric element of the push up (the hard part) you remove the risk of your hips sagging between reps and ultimately compressing your spine.