Transform Fitspo may collect a share of sales or other compensation from the links on this page.
Try this rock hard abs workout for a slimmer and sexier waist line! Keep pushing yourself and you will be ready to crush it this summer!
Lose Fat FAST!
Drop 3 pounds in
just 3 days with this cheat sheet!
- 1. High Knees
- 2. Crunches
- 3. Glute Bridge
- 4. Oblique raises
- 5. Plank Jacks
- 6. One Knee Push Ups
- 7. Bent Over One Arm Raises
- 8. Reverse Lunges
- 9. Ab Bikes
- 10. Plank Rotations
- Why Fat Accumulates on the Abs and What You Can Do About It
- Final Thoughts
1. High Knees
High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
The crunch is a great base ab exercise for building your rock hard abs!
- Lie flat on your back.
- Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
- Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
- Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.
3. Glute Bridge
An essential move to grow big glutes and work your core!
- Lie flat on your back with your arms at your side.
- Bend your knees and place your heels on the floor.
- Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
- Slowly release back down until your hips are on the floor. This is one rep.
4. Oblique raises
This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
5. Plank Jacks
- From a high plank position, tense your core and jump your legs apart as shown.
- Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.
6. One Knee Push Ups
If you’re struggling to do a full 8-12 reps, do the push-ups on both or one knee as shown above.
7. Bent Over One Arm Raises
These lat raises are a great way to work the center of your back more.
- On your hands and knees, hold a dumbbell in one hand.
- Put your weight on your hand without the dumbbell.
- Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
- Slowly lower it back down. This is one rep.
- Repeat on the other side.
8. Reverse Lunges
A great variation on the forward lunge that will help hit additional small muscle groups. This is performed in a very similar way to a standard lunge.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
- Push back off of your back foot and raise up to your initial position. This is one rep.
- Repeat with the other leg.
9. Ab Bikes
The ab bike is a great movement to hit all of your ab muscles with one exercise. This is what really builds your rock hard abs!
- Lay flat on your back, with your feet extended in front of you.
- Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
- Bend your knees at a 90 degree angle with your hips.
- Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
- Make sure to twist your torso, tensing your abs as you make a cycling movement.
- Each time you’ve completed a cycle of each side, that is one rep.
10. Plank Rotations
- Start in a high plank / push up position.
- Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
- Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.
Why Fat Accumulates on the Abs and What You Can Do About It
If you gain a little weight, you may not notice until you it accumulates in your midsection. And then suddenly it’s the only thing you stare at when you get dressed. That muffin top bleeds over the top of your favorite jeans and sticks out from the bottom of your shirts.
What has happened to your body? Unfortunately, this isn’t a sudden phenomenon. Most likely, you’ve been building that layer of fat without realizing it.
Getting rid of belly fat may not be easy. But it will be healthier for you in the long run. Keep reading to find out how to take back your body and stop or reverse the appearance of unsightly love handles.
The Anatomy of Belly Fat
Is belly fat making you feel self-conscious? No matter how much you suck in your gut, the outline may ruin the line of your favorite shirt or hang over the top of your pants.
But what is it? Belly fat is also called “visceral fat,” and it refers to fat that surrounds your internal organs. Everyone has a small amount of belly fat, but it can be a problem when this layer grows out of control and becomes noticeable superficially.
Furthermore, belly fat is more than a problem of aesthetics. It’s also very unhealthy and may lead to increased risks of serious problems like type 2 diabetes, metabolic syndrome, heart disease, and cancer.
Take heart, though. Just because you have belly fat today doesn’t mean that you are stuck with it for life. There are ways to control the appearance of belly fat.
Lifestyle Changes to Bust Belly Fat
Generally, you get belly fat from a combination of poor nutrition and not enough activity. There are a few other factors that may also make you susceptible to fat accumulation around your abs. Here are a few tips to keep belly fat at bay.
Physical activity is the antithesis to most types of weight gain. If you live a sedentary lifestyle, you may need to make some major changes. Start off small at first. Incorporate daily walks into your routine and work your way up to dedicated workout programs.
Increase Your Protein Intake
Some studies suggest that low-protein diets may contribute to belly fat. So up your daily protein intake.
Balance Out Your Gut Bacteria
In addition, having too much bad bacteria in your gut may also add to the appearance of belly fat. So try to include foods that cultivate good bacteria like blueberries, bananas, and broccoli.
Eat Fiber-Rich Foods
Furthermore, you may also want to add foods that are rich in fiber to your belly-busting diet. Not only do high-fiber grains help reduce visceral fat, they can also help you feel full longer and reduce your appetite.
Get Enough Sleep
Lastly, make sure you are well rested. Not getting enough sleep may increase the likelihood of weight gain.
Making sure you live a healthy lifestyle can go a long way to preventing belly fat. Belly fat can occur from overall weight gain, so keeping your weight under control can also help battle that unsightly roll.
Take care of yourself, get active, and watch what you put in your body. And before you know it, you’ll shed that unwanted jelly roll and take back your favorite pair of jeans.