Combine weight training with healthy eating to quickly lose tummy fat.
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It's not possible to successfully lose tummy fat by spot training and only exercising your core. Working out your core is important, but a total-body workout is necessary to lose belly fat. The more muscle tissue you have, the more calories you will burn and the more weight you will lose. Exercises that utilize multiple muscle groups and integrate cardiovascular activity with weight training will be most effective.
Burpee with Leg-Tuck Jump
This exercise gives you the benefits of cardio and strength training, and will target your core, arms and hip flexors. Start with your feet hip-width apart. Squat down to the ground and place both hands on the floor outside your knees. Kick back both legs and keep both arms extended. Ensure your core is tight and do not arch your back. Draw both legs under you and jump as high as you can, pushing through your heels -- bring both knees up toward your chest. Land and repeat for 12 to 15 repetitions.
Mountain climbers also mix cardio and strength training, targeting your core through quick, upward-leg movements. Start at the top of a pushup position with your hands a little higher than your shoulders. Your fingers should be pointed forward and your toes touching the ground. Bring one foot up to below your chest on the ground. Using your core and legs, but keeping your hands on the ground, jump into the air and switch your legs so the opposing leg comes up to your chest. Repeat for 30 seconds.
Full Plank with Ankle Touches
Planks work on stabilizing and strengthening your core, and adding in the ankle touches will help tone the tummy. Get on the ground and assume the top of a pushup position. Keeping your core tight and back straight, draw your right leg up toward your chest and rotate your ankle in toward your left shoulder. Balancing yourself on your right arm, bring the left hand to touch your right ankle. Repeat on both sides for 30 to 60 seconds or 15 to 30 repetitions.
Four-Exercise Cardio Circuit
For this you're going to do four exercises back to back without resting. Though you aren't resting your entire body, you will be resting specific muscle groups so that they have adequate time to recover. Start by doing a set of jumping jacks for 30 to 60 seconds. Then move into a squat plus biceps curl. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Your palms should be facing forward. Lower your glutes and curl the dumbbells toward your shoulder. When your thighs are parallel with the ground, push through your heels and stand, lowering the dumbbells back down. Repeat for 30 to 60 seconds.
Following squat curls, perform a set of high knees for 30 to 60 seconds, focusing on bringing your knees to your waist or higher. To complete the quick circuit, do a standing bent-over dumbbell row. For this exercise, stand with your feet shoulder-width apart and bend forward, letting your arms hang with your palms facing. Do not round your back or shoulders, brace your core and pull the weight up and along your body to about your waist. Repeat this exercise for 30 to 60 seconds, and rotate through the circuit three times.
Tabata is a type of circuit, but the section breaks are very quick and the intensity is very high. The whole Tabata workout will only take you four minutes to complete. You push yourself for 20 seconds, rest for 10, and complete a total of eight rotations. The 20/10 ratio can include aerobic or anaerobic exercises or a combination of the two. To reap the most effective results, choose exercises that activate a number of muscle groups at once. Burpees, jump squats, pushups, sprints and the stationary bike are examples. The quick workouts help you lose tummy fat in a shorter period of time.
Tips and Safety
Separate from the circuit and tabata routine, do 30 minutes of cardio whenever you can so that you burn even more calories. Combine healthy eating with exercise to make losing weight easier. Warm up before any activity and stretch after you warm up to prevent injury. Stay hydrated throughout your workout and stretch when you're finished.