Battling belly fat is all too real when you're gearing up for beach season or prepping to jet off on a tropical getaway. That's not to say belly fat hibernates in winter. It's just as stubborn when you're trying to squeeze into form-fitting pants, suits, or sweater dresses for holiday parties. No matter the time of year, suffice it to say, dealing with belly fat can be a real pain in the you-know-what. Plus, carrying around extra fat in your midsection is unhealthy. But rest assured, you can turn things around by following just the right healthy diet and fitness routine. We spoke with Sydney Yeomans, NASM-CPT and director of fitness for BODY20, who shares with us the five-minute ab and oblique workout to shrink belly fat.
According to Yeomans, tweaks to your diet come first and foremost. "When it comes to the abdominals, stubborn belly fat is all about the diet," Yeomans says. "Finding your ideal body type is going to be 80% what you eat and 20% working out. Once you find the proper nutrition, this five-minute ab workout will help [you] have more toned and defined abs!"
Your core is "the base of the body" as far as strength is concerned. If you don't have a strong core, you can suffer from poor posture, back issues, and other injuries. When performing any exercise, it's important to engage your core in order to avoid injuries while working out and to also boost your balance and posture. "If you have a hard time engaging your core BODY20 and EMS workouts would be a great fit for you," Yeomans suggests. "At BODY20, we involuntarily contract your muscles for you, therefore helping to create a mind-muscle connection and making sure your abs are working and engaged throughout every movement."
Keep reading to learn about the following exercises that make an excellent five-minute ab workout. You can do them for a certain amount of time or for reps, and repeat two times.
Bicycle Crunches (1 minute):
Lie flat on your back with your hands placed lightly behind your head, elbows out to the sides. Lift your legs off the ground, knees bent at a 90-degree angle. Bring your right elbow to your left knee while extending your right leg straight. Then switch, bringing your left elbow to your right knee while extending your left leg straight. Continue alternating sides in a pedaling motion, engaging your abs throughout the movement.
Russian Twists (1 minute):
Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly, maintaining a straight back and engaged core. Hold your hands together in front of your chest. Twist your torso to the right, bringing your hands to touch the ground beside your hip. Then twist to the left, touching the ground on the opposite side. Keep the movement controlled and engage your oblique muscles as you twist from side to side.
Plank (1 minute):
Assume a push-up position with your hands directly under your shoulders and toes on the ground. Engage your core, squeeze your glutes, and maintain a straight line from your head to your heels. Hold this position for one minute, focusing on keeping your abs tight and your body stable. If holding a full plank is too challenging, you can modify by resting on your forearms instead of your hands.
Mountain Climbers (1 minute):
Start in a high plank position with your hands directly under your shoulders. Drive your right knee in towards your chest, then quickly switch, bringing your left knee in and extending your right leg back. Continue alternating knees in a running motion, keeping your core engaged and your body in a straight line. Move at a quick pace to get your heart rate up and maximize the calorie burn.
Side Plank (1 minute):
Lie on your right side with your legs extended and stacked on top of each other. Place your right forearm on the ground, elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your obliques and hold this position for 30 seconds. Then switch to the left side and hold for another 30 seconds. Keep your core tight and avoid sagging or letting your hips drop.
Remember, consistency is key when it comes to achieving results. Aim to perform this 5-minute ab and oblique workout at least three times a week for optimal effectiveness. Combine it with a healthy diet and regular cardiovascular exercise to maximize your belly fat-burning potential.
