In addition to the methods mentioned the last time we talked about the ever-so-stubborn belly “pudge,” there are some very specific exercises (both cardio and resistance-oriented) that you can do to reduce the appearance of fat around the abdomen over time.
As a general rule of thumb, when you think about the abs, think about working the legs, as well. Many of the muscles that comprise the upper part of the legs and core (hips, butt, abs and lower back) are involved in the movement and orientation of the abdomen. Thus, by engaging these, you’ll also be working to diminish that pudge.
Tahir’s Favorite Exercises For Trimming Up the Abs
Climbing Stairs : Whether on a Stairmaster, or actual stairs, prolonged stair-climbing, especially when incorporated into a cardio routine, is a sure-fire way to chisel those abs. On a 15-20 step staircase, run/climb up and down a set of stairs, 8-12 times. Do two more sets. Mix it in with your walk/jog – e.g. 10 min walk/jog followed by 1 set of stairs [as mentioned above] x 3).
Mountain Climbers : A favorite of many outdoor workout zealots, this exercise very similarly targets the glutes, quads (frontal thighs), calves, hip flexors and burns a hell of a lot of calories. While in push-up position, keep the hips low and alternate raising the knees up and in, toward the chest. Here’s a visual if you need it. Try 8-10 sets of 45 second mountain climbers, with 60-90 seconds of rest in between).
Jumping Rope: According to an article in Men’s Health Magazine, “10 minutes of jumping rope can provide the same calorie burn as 30 minutes of running.” If just starting, try 10-15 sets of 60-120 second intervals, with 60-90 seconds of rest, in between each interval.
Ab Isolation Exercises: Instead of your everyday sit-up, try these on for size.
Bird Dogs – (WATCH)
Bicycles – (WATCH)
Planks – (WATCH)
Side V-Ups – (WATCH)
Transverse (AKA “Russian”) Twists – (WATCH)
Adding these to your routine in addition to eating well, and getting adequate sleep, is sure to help you improve the shape and size of your lower abdomen.