A simple, body-weight exercise routine to burn off fat
Sit-ups and crunches are useless in taming the tummy area because they do not generate enough energy from the body to burn fat. Instead, try high-intensity interval training (HIIT).
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Do you want to burn belly fat? Quarantine has created an ideal setting for your gut to grow. When you’re in your house round-the-clock, you’re more likely to fall into the three major traps that allow fat to flourish: inactivity, poor nutritional choices, and boredom.
After a year of engaging in this toxic trifecta, it’s only natural for you to have packed on some paunch.
During the winter, it’s easy to camouflage your belly beneath a blanket of loose-fitting clothes. But as we welcome warmer weather, you may be looking for a healthier routine that helps shed weight.
A slimmer stomach is one of the most sought-after fitness goals. And it should be because obesity raises your risk of developing such dangerous conditions as diabetes, high blood pressure, and heart disease.
But permanently melting away stubborn midsection fat can be a challenging, tedious task because there are a number of factors at play, such as your age, gender, genes, activity level, nutritional habits, and medical history. For instance, if a woman’s core muscles were cut during a cesarean section, or if she is experiencing a major hormonal shift from menopause, this will impact her waistline.
To scorch stomach fat, you cannot focus specifically on the abdominal area. In other words, sit-ups and crunches are useless in taming the tummy area because they do not generate enough energy from the body to burn fat.
To start chipping away at excess fat, you’ll need a total-body aerobic approach that works major muscle groups such as the hamstrings, quadriceps, and glutes, because they burn the most calories. This will help reduce your overall weight and increase muscle definition.
High-Intensity Interval Training (HIIT) is the perfect pick for perking up your figure. It makes your pulse pump from beginning to end because the entire body is working hard to maintain a high level of exertion with few rest breaks in between exercises.
What follows is a fat-frying HIIT routine. To maximize your efforts, rest for only 30 to 60 seconds between exercises. Once you complete the first set, rest for two minutes, then practice the whole routine two more times. These exercises are body-weight based for your convenience, but if you have a set of free weights at home, feel free to incorporate them.
Glute bridge chest press
Begin on your back with your legs bent, feet firm on the floor, and weight in your heels.
Push through your heels to elevate your hips until they form a straight line from knees to shoulders. You will remain in this position throughout this exercise.
Position your hands so they are facing in toward each other and make tight fists. Take a deep breath and on the exhale, press your arms up over your chest. Quickly pump your arms up and down 25 times.
Mountain climbers
Start in a plank position with shoulders stacked over wrists, spine straight, and gaze slightly forward.
Quickly drive your knees up toward your chest for 30 seconds. Don’t allow your hips to hike or droop, as your body begins to fatigue. If performing this from the floor is too challenging, elevate your upper body and place your hands on a sturdy chair that is backed up against a wall.
Lunge chest fly
Stand tall with feet hip-width apart. Take a step back with your left foot so your weight is distributed between your right heel and ball of your left foot. Bring your arms up so your fingertips touch your ears. Allow your chest muscles to open as you pull your elbows back slightly.
Bend your knees to lower your body into a stationary lunge. Your front knee should be stacked over your ankle and back knee stacked beneath your hip. As you lower your body, pull your elbows in toward each other. Feel the stretch in your back muscles.
Take a deep breath and push through your front heel to stand as you open your arms once more. Continue this sequence for six reps, then switch legs.
Side shuffles
With your feet shoulder-width apart, shoulders back, and gaze forward, hinge back at your hips to lower into a partial squat, keeping your weight in the balls of your feet.
Swiftly shuffle your feet to the right for three counts then to the left for three counts. Keep your toes forward-facing and try to stay low throughout this exercises. Go back and forth for 60 seconds.
When trying to whittle your middle, remember these three tips:
You can’t out-exercise a bad diet. No amount of exercise makes up for poor eating.
Abs are made in the kitchen. Proper nutrition is key in reducing abdominal fat. Limit artificial sugars, fried foods, and alcohol.
Sometimes, despite your best efforts, you can trim your waistline only so much. That’s OK. Rather than being frustrated by this, focus on all the benefits you’re reaping from indulging in healthful habits. You’ll have more energy, be less stressed, sleep better, and feel like the best version of yourself. Treat yourself as you would a friend. Be kind and patient. Trust the process.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.