Back fat, love handles and muffin top are terms synonymous with fat accumulated at the different parts of the core. It cut out the option of wearing crop top, figure-hugging clothes, and low-waist pants.
Sure washboard abs boost your confidence, and celebrities make headlines for their sculpted physique and six pack abs, but the focus word here should be ‘sculpted’, not six pack. Apparently, we’re all born with a six pack, it’s just covered and concealed under the few or many layers of fat on our body.
To burn that layer, you need to exercise those muscles, so that it builds fiber and loses the fat. These are five exercises that target the core muscles to sculpt your back muscles, glutes, hip flexors, oblique or love handles, and rectus abdominus, which are the six muscles that cover the stomach.
Exercises that target, burn and sculpt your abs within weeks.
Exercise For Ab Muscles
Exercise For Ab Muscles: Lie flat on the floor, lift your legs into the air, squeeze the inner thighs together. Support your head gently with your hands and lift your neck. Contract the core to keep your lower back firmly on the ground, and then slowly lower your legs until your feet are six to 12 inches from the floor. Try for 10 reps. The lower-ab leg lifts is a great way to battle the bulge, but incorporate it in your full-body exercise for quick, effective results. You can also try these exercises in your workout such as planks, leg raises and medicine ball twists.
Exercise For Back Muscles
Exercise For Back Muscles: Do a side-press to work the back muscles, your hips and hamstrings, engage your core, and make your spine and shoulders flexible. Use the move to improve your posture and relieve that pain in the back. Don’t let it become chronic, or it could be a life-long struggle that comes in the way of your everyday functions and hampers your workouts too. Watch the video for a step-by-step guide to side press. If you have trouble carrying, pushing or lifting heavy objects, this move can really help you along. From slouchy seating positions to hunchbacks, the side-press can resolve it all.
Exercise For Glutes
Exercise For Glutes: Do kick-backs for a curvier booty. Lie face down on a mat before you get on all fours. Be sure to stabilize your body, palms stretched out, knees planted and core engaged (contract your mid-section. Now, tighten your glutes and hamstrings to kick your leg back in an up and outward motion. As you raise your leg, your knee should be bent and sole pointing up towards the ceiling. Bring it back down, but without touching the ground, do another rep. Do 3 sets of 20 reps for each leg. You can also do step-up and lunges for a well-rounded physique.
Exercise For Oblique
Exercise For Oblique: Get rid of love handles with the cross-body mountain climber. Get into the push-up position in such a way that your arms are directly under your chest at shoulder width. At this point, your body should be in a straight line, from your head to your ankles. Now, without changing the posture of your lower back, raise your left knee towards your chest but move it towards the right shoulder. Then return back to start position and repeat the same move with your other leg. Once you’ve nailed the form, move quickly and do 10 reps. Increase the number by five, every alternate week. If love handles are your weak spots, here is expert’s advice on how to get a grip on them by trimming the belly fat.
Exercises For Hip Flexors
Exercises For Hip Flexors: Always remember that your legs begin where your booty ends, so for a linear look, be sure to engage the hip flexors. Do leg raises to engage the hip. Lie flat on your back, legs together and arms on your sides, palms facing downwards. If your lower back hurts, roll a towel and place it under the curve of your back, just above the hips. Bend your knees to 90 degrees, so that your thighs are perpendicular to your body. Do not strain your neck, and focus your gaze at a point on the ceiling. Extend your legs towards the ceiling so that they are stretched out straight. Do not bend your knees or lift your lower back. Hold this position for 10 seconds. Slowly lower your legs, but don’t let your feet touch the ground; move on to the next rep. Do 20 reps.
PS: Here’s the low-down on Exercise Programs For Weight Loss.
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Read More:
Core Workouts: Improve Your Sense Of Balance With These Exercises
Megaformer Pilates For A Real Core Workout
Video Guide: Core Workouts Without The Dreaded Ab Crunches
