Tackling stubborn belly fat becomes a common concern when preparing for beach season or gearing up for a tropical vacation. However, belly fat doesn't take a break during winter or when you're trying to fit into tight clothing for holiday parties. Dealing with belly fat can be frustrating and unhealthy, as carrying extra weight in the midsection poses health risks. Fortunately, by adopting a healthy diet and fitness routine, you can make positive changes. We spoke to Sydney Yeomans, NASM-CPT and director of fitness for BODY20, who shares an effective five-minute ab and oblique workout to help shrink belly fat.
Yeomans emphasizes that dietary adjustments are crucial when it comes to targeting stubborn belly fat. "For the abdominals, diet plays a significant role," Yeomans explains. "Achieving your desired body type is 80% dependent on what you eat and 20% on exercising. Once you establish a proper nutrition plan, this five-minute ab workout will contribute to more toned and defined abs." The core serves as the foundation of strength for the body. Without a strong core, you may experience poor posture, back problems, and increased risk of injuries. Engaging your core during exercises is essential to prevent injuries, improve balance, and enhance posture. Yeomans recommends considering BODY20 and EMS workouts if you struggle to engage your core. These workouts involuntarily contract your muscles, facilitating the mind-muscle connection and ensuring your abs are actively involved in every movement.
Continue reading to discover the specific exercises that make up an excellent five-minute ab workout. You can perform them for a set duration or a certain number of repetitions, repeating the circuit twice.
1) Russian Twists
To perform Russian Twists, begin by sitting on a workout mat with your knees bent and feet raised off the ground. Lean back slightly to form a 45-degree angle with the floor. Extend your arms in front of you or clasp your hands together. For an additional challenge, you can hold a weight plate, dumbbell, or medicine ball. Engage your core muscles as you twist your torso to the left side, then return to the center, and repeat the movement to the right side. This exercise targets your obliques and helps strengthen your abdominal muscles.
2) Wood Choppers
For the Wood Chopper exercise, set the cable machine to the highest pulley slot. Hold the handle with both hands and step away from the machine, maintaining a shoulder-width stance. Lower the handle diagonally across your body towards your knee, as if you're swinging an axe to chop wood. As you perform the movement, allow your torso to rotate, and keep a slight bend in your knees. Reverse the motion to return to the starting position. This exercise engages your obliques, shoulders, and hips, providing a full-body workout.
3) Standing Side Oblique Crunches
To perform Standing Side Oblique Crunches, stand with your feet shoulder-width apart. Place your right hand on your hip and extend your left arm overhead. Exhale as you crunch your left knee up towards your left elbow, bringing them as close together as possible. Inhale as you return to the starting position. Repeat the movement on the opposite side. This exercise targets your oblique muscles and helps improve your core stability and balance.
4) Plank Holds
Plank Holds are an effective core-strengthening exercise. Begin by positioning your hands shoulder-width apart on a mat, and extend your legs behind you, resting on the balls of your feet. For a more challenging variation, lower down to your forearms, ensuring that your elbows are directly below your shoulders. Activate your abdominal muscles and squeeze your glutes as you hold this position. Plank Holds engage multiple muscle groups, including the abdominals, back, shoulders, and glutes, to improve overall core strength and stability.
5) Side Plank Holds
Side Plank Holds are great for targeting the obliques and building core strength. Start by lying on your side and resting on your right forearm, with your elbow directly below your shoulder. Stack your feet on top of each other and place your left hand on your hip or extend it towards the ceiling. Engage your core muscles and lift your hips off the ground, forming a straight line from your head to your feet. Hold this position before repeating the exercise on the other side. Side Plank Holds help improve lateral stability, balance, and strengthen the oblique muscles.