Excess weight in the stomach varies from weight in the thighs, hips and arms. Due to its close proximity to the major organs, stomach fat — which is called visceral — raises your risk for high cholesterol, heart disease and Type 2 diabetes.
Fat in the outlying areas is called subcutaneous, and it lies under the skin. The best way to melt all of these pounds away is through a solid exercise routine. By reducing your overall weight and toning your muscles, you will give your body a leaner, more fit appearance.
#1 Side Plank Dips
Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
Repeat for a total of 10 to 15 reps to complete a set, then switch sides. Do three sets.
Stand with your back straight and feet shoulder-width apart. Spread your arms straight out to the sides.
Lift your right knee up and move it across your torso to point at your left hand. Hold the position for a moment and then lower the leg to the start. Perform five to 10 reps on your right leg.
Lift your left knee up and move it over to point at your right hand. Hold that position for a moment and then lower the leg. Perform five to 10 reps on your left leg.
Alternate from leg to leg, and add a hop in between each repetition to make the exercise more challenging.
#3 Mountain Climbers
Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.
#4 Rear Leg Raises
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
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