Exercise 8 to strengthen the core that removes fat from the stomach

Exercise 8 to strengthen the core that removes fat from the stomach......

When I wanted to go on a diet, the first thing that many people aim for is a tight flat.

It would be nice if there was a way to put on jeans that you couldn't wear for years, or if you could have a way to show off your flats in a bikini.

In addition, losing weight is also good for your health. Studies have shown that increasing the size of the West can lead to heart disease, diabetes and even cancer.

However, it does not make much sense to train only tummy fat with abdominal exercises.

"Partial thinning is not an effective way to get rid of your tummy fat," explains Corey Phelps, a fitness trainer and nutrition specialist who is the creator of the fitness app "Cultivate by Corey."

"But some of the exercises that train the core will burn the whole body fat and create a firmer core."

The same opinion comes from celebrity trainer and nutrition expert Gillian Michaels.

"I like the exercises that focus the core intensively, but I also use HIIT elements to enhance various calories simultaneously, to increase calorie consumption."

So what exercises and workouts do you need to do specifically to get a sleek, ideal stomach?

We asked experts what you can do to get your stomach fat down quickly.

1. Burpy

In addition to the core, this exercise will train your chest, shoulders, psoas, triceps, and quadriceps, Michaels. Start from the plan position.

I drop my body to push it up and put my chest on the floor.

I lift my body and return to my plan position. Jump your foot and bring it to your hand.

While jumping up and down, stretch your arms straight above your head.

2. Medicine Ball / Barpy

To further increase combustion efficiency and increase metabolism, use medicine balls, Phelps recommends.

You can create supple, strong abdominal muscles and get a six pack.

While standing up, hold the medicine ball with both hands. Stretch your body while lifting the ball overhead. Beat the ball on the floor and beat your body forward.

While lowering your arms, at the same time you sit down with your knees resting.

With your hands on the floor, let your feet jump back and take a high plan posture.

Keep your body straight. Jump your foot and return to your hand to get the squat's position.

Pick up the ball and lift it over your head. Straighten your spine straight. Repeat this.

3. Mountain climber

What Michaels likes as much as Burpee is this exercise that is similar to Plank.

Not only the core but also many muscles can be trained.

Take a plan position. Put your hand under your shoulder and straighten your arm. Tighten the core and pull the navel towards the spine.

While tightening the buttocks, bring the right knee close to the chest and put the toes on the floor.

Do not move the left foot from the initial position. Quickly replace the front and back legs and keep this going.

4. Turkish get up

Turkish Get Up is a 200-year-old exercise using a kettlebell.

It is a favorite of Ramona Braganza who is a trainer of celebrities such as Hal Berry, Jessica Alba, Dakota Johnson.

The movement is a bit more complicated, but it is an exercise that helps the whole body, so it is very effective at removing fat from your stomach.

5. Sprawl

Sprawl is a modified version of Burpy. It is a whole body exercise that moves every muscle.

While consuming calories, it trains both the upper and lower body and works particularly well for abs!

"I'm an evolution of the traditional Burpy. I put my chest on the floor and do push-ups and planks without stopping movement," said Braganza.

From your standing posture with your legs open, squat your hand on the floor. Jump your foot backwards to plank. After lowering your body and putting it on the floor, push it up and return to the plan pose.

With your hand on the floor, jump your foot and get up in a squat position. This is one time.

"To consume more calories, it's better to put a jump between each spar," Braganza adds.

6. Side-to-side medicine ball slam

"The medicine ball slum is a dynamic, powerful and metabolic exercise. The effect is not limited to one muscle group," says Chris Divecchio, who founded the company "Premier Body & Mind" to do wellness coaching. .

On the surface, we move the active muscles such as the anterior side of the abdominal muscle, the lateral side (the oblique muscle), the hamstring (the back of the thigh), the quadriceps femoris, the biceps of the upper arm, and the shoulder.

"But if I get tired as time goes on, I will use all the muscles of the whole body as an auxiliary muscle (a muscle that helps the working muscles), leading to the activation of the intestine," said Divecchio.

In addition, by adding the ball slam left and right to the up and down movement, you can train both the front and the side of the abdominal muscle, it is much more effective than 100 crunch.

Stand with your legs open shoulders and put the ball aside. Pick up the ball, twist the whole body and throw the ball all the way to the ground a few centimeters beyond the little finger of your toes.

Move one leg backwards, bend the knees of the back legs, pose a split squat / lunge and catch the ball with one bounce.

Change the direction and repeat the same movement from the beginning. When lifting the arm, put pressure on the core and when throwing the ball, exhale and tighten the core.

7. Overhead medicine ball slam

Phelps also likes this overhead medicine ball slam.

Stand with your legs open and hold the medicine ball with both hands. Lift your arms above your head, stretch your back and stretch your body up.

Throw the ball to the ground, while pushing your body forward. When throwing the ball to the floor, you can extend your arms and bend your knees. Pick up the ball while doing squats and stand up.

8. Weight Russian Twist

"Russian twist is a popular core exercise for training flank abdominal obliques," explains Divecchio.

It is common to use a medicine ball for this exercise. As you twist your body to the left and right, float your feet in the air and train your abdominal muscles.

Get up and sit, bend your knees and take your feet off the floor. Hold the medicine ball or barbell plate around your chest.

Stretch your back and beat your body 45 degrees back, and keep your arm with the ball a few centimeters away from your chest. If you twist your body to the right from here, stop the movement and tighten the core muscles.

Then turn your body to the left and stop moving and squeeze the abdominal muscles. This is one time.

Twist the body while changing the direction and do it 20 times. Take a break for 30 seconds and repeat 30 times this time. Take a break for 1 minute and repeat the third set 40 times.