A SUPPORTED, flat stomach is something most of us can only dream of.
But if you’re really looking for the belly fata personal trainer revealed the best assignments to do that.
1
Over there is not a crunch or sit up somewhere in sight too.
Tim Liu, an online fitness and nutrition coach who specializes in strength and conditioning, said plyometrics is one of the best exercises to include in your fitness program.
Plyometrics is a form of fitness that includes vigorous aerobic exercise such as jumping and running. It includes moves like burpees and squat jumps.
Tim, who is based in LA, wrote in Eat This Not That: “It can help you develop speed and strength, wake up your nervous system for your workout, and help you recruit more motor units and muscle fibers.
“This allows you to build more muscle and burn more calories to lose” pot belly fat.”
To lose belly fat, you need to focus more on burning calories throughout the body than on muscle-toning exercises specific to your waist.
Plyometrics can put strain on the tendons and ligaments, so be sure to add them to your routine slowly and perfect the move before doing it intensively.
Tim said: “If you’re not used to plyometrics and want to start using them in your workouts, here are four moves that are a good place to start.
“Check them out below and get ready to lose belly fat fast.”
Vertical jump
Yes, it’s that simple!
Tim said: “Start vertical jumps by getting into an athletic stance with your feet shoulder-width apart.
“Keeping your chest high and core tight, throw your hips and arms back as you dive into a quarter squat, then reverse the motion and jump as high as you can with your arms all the way up.
“Land softly into a mini squat and reset before performing another rep. Do 8 to 10 reps.”
Box jump
The box jump can take a while to master. The fear of falling flat on your face is the biggest deterrent.
Tim said, “If you’ve never done a box jump, make sure you master the squat form first and start with a low box.
“Start facing a box or bench just an arm’s length away.
“Keep your core tight, swing your arms back and squat into a squat, then immediately jump up and jump on the box and land softly.
“Hold the landing with your knees straight, then step back down before performing another rep. Complete 5 to 8 reps.”
Medicine Ball Rotating Slam
Using a medicine ball (also known as a ball that is larger than a football that is heavy) is great for cardio while strengthening the muscles.
This exercise targets the core and helps tighten the waist.
Tim said, “Get a giant medicine ball and place your feet outside shoulder width.
“Keeping your chest high and core tight, bring the ball over your head to one side in an arc-like fashion, hitting the ball hard to the floor.
Flex your abs as you do this, then catch the ball and bring it over your head in the other direction.
“Go back and forth until all reps are done on both sides.
“Complete eight reps on each side.”
Reclining Medicine Ball Chest Press
You probably didn’t think you’d see a chest press recommended for the stomach.
But this exercise is an upper body all-rounder, targeting the abs, chest, biceps, triceps, and shoulders.
Tim said: “Start this chest pass by grabbing a giant medicine ball and lying flat on your back with your legs fully extended.
“Hold the ball to your chest with your elbows and forearms on the floor.
“Perform an explosive box pass in the air and launch the ball as high as you can. Catch the ball and reset before doing another rep.
“Perform eight to 10 reps.”