Ah, belly fat [1]! It'd be great if we could magically zap it away forever, but, unfortunately, getting rid of it requires a little more work than that [2]. "There are three non-negotiables when it comes to burning belly fat: diet, cardio, and core strengthening exercises. There's no way to spot reduce [3] fat just on your belly to slim your waistline. You must eat clean and do cardio to burn off the fat to get the results you're looking for," says certified personal trainer Sarah Chadwell, NASM. But you can and should also focus on strengthening the muscles on your core to "bolster your results."
Utilizing core-specific training in the gym will tighten and develop your core muscles, giving you toned and lean muscles. Here are five advanced exercises that Chadwell suggests using for sculpting a stronger midsection.
Weighted Side Bends
This one may look simple enough, but Chadwell states there are many reasons why this move is integral to the best abs workouts [4]. "Side bends work your obliques [5], the 'parentheses' that frame your torso. To get toned side sweeps, you'll want to add side bends to your core workouts."
- Choose a pair of weighted dumbbells, kettlebells, or plates you can lift with some strain.
- Stand with your feet hip-width apart, holding the weights down by your sides.
- Begin by bending sideways to your right, keeping the weight close to your body. Squeeze your oblique as you bend, and feel the stretch on your left side as you move the weight down toward the side of your knee. Pause, then return to starting position.
- Next, bend to the left side.
- This completes one rep.
- Repeat this sequence for a total of 10 to 12 reps. Complete 3 sets.
Ab Rollouts
It's time to get on the ground and make your core feel every inch of your workout [6]. The ab rollout [7] does just that, but be sure not to rush through the movement for fear of injury or slipping.
"Ab rollouts are an advanced exercise for the superficial abs. Not only do your abs have to stabilize you when your body is extended (think planks), they must also engage to pull you back into starting position," says Chadwell.
- Grab an exercise ball or load a barbell with 5 or 10 plates on each side.
- Kneel on the floor with the ball or barbell in front of you.
- If you're using a barbell, place your hands about shoulder-width apart. If you're using an exercise ball, place your elbows on the ball about shoulder-width apart. You'll be positioned on your hands or elbows and knees at this point. This is your starting position.
- Slowly roll the barbell or ball straight out in front of you, stretching your body flat and parallel to the floor. Go down as far as you can without letting your body touch the ground.
- Pause in the stretched position for a two count, then being pulling yourself back into starting position.
- Complete 3 sets of 10 to 15 repetitions.
Weighted Russian Twists
"Much like side bends, Russian twists are also for your obliques [8]. It's just a different exercise modality to attack those muscles," says Chadwell. The weighted twist is a great way to engage your entire core [9] all in one move, but be careful to go slow on each rep, side to side, for optimal results.
- Grab a medicine ball or dumbbell, and hold it in front of you with both hands.
- You can lay on the floor and lift your feet or, if you're a beginner, you can do the move on an inclined exercise bench, hooking your feet into the foot holder.
- Raise your torso into a half sit-up position so that your lower back is not touching the bench or floor.
- Hold the weight in both hands just in front of your torso. Your elbows will be bent at about a 30-degree angle. This is your starting position.
- Begin the exercise by twisting your trunk as far to the left as you can. Your left elbow will move toward your back as you do. Then twist back to the centre. Lastly, twist to your right side.
- This completes one repetition.
- You can complete 3 sets of 10 to 12 reps or do as many as you can in 45 seconds to 1 minute.
Low to High Woodchop
"Woodchops work your abdominals [10], obliques, and a multitude of other muscles all at once. Therefore, you're torching calories while doing them. Since your goal is to burn fat and tone your muscles, you get a two-for-one with this exercise," says Chadwell. This move is great for stability, sports performance, back health, and total body impact, and you should consider keeping it in your arsenal at all times.
- To begin, squat and twist left to hold the dumbbell on the outside of your left leg.
- Exhale, and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
- Control the weight back up to the starting position to complete one rep.
- Do 3 sets of 15 reps on each side.
Hanging Knee Raises
Nearing the end of this workout, your abs will no doubt be sore [11], but your lower abs are an often forgotten part of the core, so you can't afford to leave them out. "Hanging knee raises [12] are the finishing touch that will make sure you work your entire midsection," stated Chadwell.
- Locate a pull-up bar.
- Grip the bar firmly with your palms facing away from you or toward each other.
- Begin with your legs hanging straight down, arms fully extended.
- Bend your knees, and pull your knees toward your chest using your abs. Do not swing your body.
- Slowly lower your legs back out until they are straight.
- Repeat for a total of 8 to 12 reps for 3 sets.