One of the most stubborn parts of the female body is that pesky belly bulge. More often than not, it’s the very last place to slim down when trying to get in shape. While diet plays a huge role in decreasing belly fat, there’s no doubt that firming and toning those ab muscles will help speed up the process. We’re going to share the 3 most effective ab exercises to beat that belly bulge for good!
It’s important to make sure that you’re working all of your abdominal muscle when performing an ab routine. Many times, we stick to the same one or two exercises. This can cause us to neglect one or more of the core muscles. The core is made up of 4 main muscles: The Transverse Abdominis, the Internal and External Obliques, and the Rectus Abdominis. In choosing the 3 most effective ab exercises for belly bulge, I’ve made sure that each of these muscles will be worked!
What to do: You will perform each exercise for 30 seconds without any rest in between. Rest for 30 seconds after each round. We’ve included instructional videos for each exercise, below.
Beginner: Complete 3 rounds / Intermediate: Complete 4 Rounds / Expert: Complete 5 Rounds
The primary muscle that a plank will strengthen and build is the Transverse Abdominis. This is the innermost layer of your abdominal muscles. It is responsible for protecting and supporting your internal organs and spine.
2. Side Plank with Hip Lifts (Per Side)
Side plank raises will work your internal and external obliques. These two muscles run diagonally, or criss-cross, down both of your sides. The obliques are responsible for maintaining abdominal pressure and supporting the torso. They also allow us to bend from side to side as well as aid in spinal rotation. The obliques even play a role in breathing!
3. Hollow Rock
The Hollow rock move is a tough one! This exercise is mainly responsible for working your Rectus Abdominis. This is the outermost layer of your abdominal muscles, more commonly known as your “6-pack” muscle. The Rectus Abdominis is responsible for spinal flexion and extension or bending forward & leaning back.
Side Plank with Hip Lifts
Core training is an integral part of any well-rounded fitness routine! Your core is your foundation. A weak foundation leads to injury but a solid one will make you stronger and healthier than ever!
Keep in mind that belly fat can be substantially decreased through a proper diet! These exercises will tone your abs, but losing excess fat will reveal them! Learn How to Dissolve Belly Fat with These 6 Foods.