Just about everyone has a bit of extra fat they’d like to lose around their belly. It’s a stubborn area that takes consistency in the basics, along with lots of patience. Not only is a fatty midsection frustrating to deal with, but it’s also unhealthy to carry around. Visceral fat—aka belly fat—is associated with a number of health risks, such as heart disease, type 2 diabetes, stroke, and Alzheimer’s. So, we’ve put together some productive floor exercises that will reduce your midsection in no time.
To get started, the basics you need to focus on are eating at a calorie deficit, stepping up your game with strength training, and getting in some solid daily steps. When you check these items off of your daily regimen, your stomach will shrink. However, a great, underrated type of workout that can help you increase your calorie burn is a floor workout. If you don’t have access to equipment, or you prefer more bodyweight-style exercises, you can do floor workouts to build muscle, burn fat, and trim your midsection. It’s also something you can do in between to supplement your fitness routine already.
Looking to incorporate this into your regimen? Here’s a list of floor exercises you can do to help you reduce your midsection. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin the Spiderman Pushup in a traditional pushup position with your feet together and arms in line with your wrists. Keep your core tight, and lower yourself under control. As you bring yourself down, pull one knee towards the elbow of the same side. Flex your oblique at the bottom, then push yourself back up, and return your leg back to the starting position. Perform the next rep by switching to the other knee. Perform 3 sets of 5 to 10 reps on each side.
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For this next exercise, you’ll start out in a staggered stance—one foot should be in front, and the other foot behind you with your toes firmly planted into the floor. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Complete 3 sets of 15 reps on each leg.
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You’ll kick off your Side Plank Oblique Crunches by getting into the side plank position with your bottom leg in front of the top one. With your top hand holding your head, perform a side crunch by bringing the top elbow towards the bottom knee. Flex your oblique hard, then return to the starting position before performing another rep. Perform 3 sets of 10 to 15 reps on each side.
For this final movement, you’ll begin by laying down with your lower back flat on the ground. Keep your core tight, raise your feet back towards your body, and flex your abs hard. Then, lower your legs slowly, maintaining tension in your core before performing another rep. Complete 3 sets of 15 reps on each side.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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