Have you found that any of your previously comfortable clothing no longer fits? Maybe you’re trying to lose weight because you’re self-conscious about your tummy. Fortunately, in this article, we’ll show you some exercises that focus on toning your abs and sides.
Getting in shape in this area of the body is the most challenging, but understanding what to do and what exercises to perform is half the battle won.
You should know that dieting, in addition to exercise, has a significant role in decreasing abdominal fat. You’ll get better results if you abstain from fatty foods, sugary drinks, and booze.
Maintain your concentration and do these exercises every day; don’t make any excuses. Even though you’ll only spend 30 minutes on them, you’ll be able to notice the results after a few weeks.
Up Down
- Begin in a plank position with your hands on the floor.
- Lower yourself onto your forearms one arm at a time.
- Return to the starting position by straightening one arm at a time.
- Repeat the “Up Down” motion for the desired duration or repetitions.
The “Up Down” exercise is effective in engaging the core, shoulders, and arms while promoting stability and endurance.
- Begin in a forearm side plank with the elbow under the shoulder and feet stacked. Modify by dropping the bottom knee if needed.
- Place the top hand behind your head with a bent elbow, establishing the start position.
- Dip your hips down to hover above the ground, engaging your core to lift back up.
- Hover your top leg and draw the top elbow and knee together directly above your hips.
- Re-extend your arm and leg.
- Draw your elbow and knee together again, this time in front of your body and parallel to the ground.
- Return to the starting position and repeat on a single side.
- Switch sides for each minute-long drill.
This exercise targets the core, obliques, and hip muscles, providing a comprehensive workout for strength and stability.
Heel Touch
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms by your sides with palms facing down.
- Lift your head and shoulders off the ground, engaging your core.
- Reach your right hand towards your right heel, then return to the center.
- Repeat on the left side, reaching towards your left heel.
- Alternate sides, creating a “Heel Touch” motion.
- Continue for the desired number of repetitions.
The “Heel Touch” exercise effectively targets the obliques and helps strengthen the abdominal muscles.
Kettlebell Pass
- Start by standing on your right leg, with your left leg slightly hovering behind your body.
- Hold a kettlebell in your right hand and pass it in front of your body to your left hand.
- Pass the kettlebell back to your right hand behind your body, continuing this counter-clockwise movement for 15 seconds.
- Switch standing legs and reverse the direction, passing the kettlebell in the opposite direction.
- Continue the movement for another 15 seconds.
This exercise engages the entire core, promoting balance, stability, and coordination while incorporating the use of a kettlebell.
Standing core stabilizer
- Begin by holding a light dumbbell with each end, standing with feet shoulder-width apart.
- Raise your arms out in front of you.
- Inhale as you twist your arms and upper body to the left, allowing your left toe to pivot. Stop when the dumbbell is directly to your side.
- Exhale and return to the center.
- Repeat the twisting movement on the other side.
This exercise challenges both the arms and abs, promoting core engagement and overall stability.
