Battling belly fat is very real when you’re getting ready for the beach or going out in the tropics. It doesn’t mean you sleep constipated in the winter months. It’s just as stubborn when you’re trying to squeeze into holiday party-appropriate pants, pants, or sweater dresses. Suffice it to say, no matter the time of year, dealing with belly fat can be a real pain for those you know. Plus, it’s not healthy to carry extra fat around your midsection. But rest assured, you can turn things around by following the right healthy diet and exercise routine. We talked with Sidney Yeomans, NASM-CPT And BODY20’s fitness director, shares with us his five-minute ab and conditioning workout to lose belly fat.
According to Yeomans, changes to your diet come first. “When it comes to the belly fat, stubborn belly fat is all about diet,” says Yeomans. “Getting your right body type is 80% what you eat and 20% working out. Once you’ve got the right diet, this five-minute ab workout will help. [you] They have more toned and defined abs!”
When it comes to strength, your core is the “body base”. If you don’t have a strong core, you can suffer from poor posture, back problems, and other injuries. When doing any exercise, it’s important to engage your core to avoid injuries while doing it, as well as to improve your balance and posture. “If it’s too difficult for you to participate in your core BODY20 and EMS workouts, it will be perfect for you,” suggests Yeomans. “At BODY20, we unwittingly engage your muscles for you, so we can create a mind-muscle connection and make sure your abs are working through every movement.”
Keep reading to learn about the following exercises that make for a great five-minute workout. You can do them for a certain time or repetition, and repeat twice.
1. Russian twists
To begin with Russian Twists, position yourself on the exercise mat with both knees bent and feet up. Lean back slightly so that your upper body forms a 45-degree angle with the floor. Keep both arms extended in front of you or your hands clasped together. For added weight, you can hold a weight plate, dumbbells, or medicine ball. Engage your core muscles as you alternate to the left side, then to the center, then to your right side and back to the center.
Adjust the cable for the cable cutter so that it is on the top slot of the pulley. Hold the handle with one hand and step away from the machine. Plant your feet shoulder width apart. Now, make sure both hands are on the handle as you lower your body to your knees as if you are “chopping wood.” While doing this, your body should be turned and you should bend at the knees. Then reverse the movement so that they are in the starting position.
3. Fixed lateral oblique crunch
For a standing crunch, place your right hand on your hip and extend your left arm overhead. Then, inhale, and bring your left knee up and at the same time lower your left elbow as you almost touch it. Exhale when you return to the starting position. Complete the same movements on the opposite side.
4. Plank containers
To do plank holds, start by placing your hands shoulder-width apart on the plank and rolling them toward the balls of your feet. Your legs should be stretched behind you. Lower into your arms to further challenge your core; Your elbows should be directly below your shoulders. Engage your abs and squeeze your glutes as you hold this position.
5. Side plank holders
Side planks begin by placing your right arm on the floor for support. Cross your legs, and place or stretch your opposite hand on your hip. Engage your abs to press your hips up and off the floor. Your body should form a straight line. Hold this position before repeating the same steps on the other side.
Alexa is the Deputy Editor of Mind + Body, who oversees the M+B channel and brings readers fitness, wellness and self-care topics, isn’t it! Read more about Alexa