When it comes to getting rid of belly fat, it is important for you to focus on the basics: staying on a healthy diet while having a calorie deficit, getting in consistent cardio, and strength training at minimum 2 to 3 times each week. If you are consistently focusing on these three things, then you will lose weight, shed fat, and achieve your fitness goals. However, if you are already doing that, then you could also add certain core exercises to your normal routine.
When trying to get a smaller stomach and burn extra belly fat, many people will make the mistake of performing endless sets of ab crunches, sit-ups, side bends and weighted ab movements. The only problem with performing weighted ab work is that the abs are able to grow just like all other muscle groups. Even if you were to get leaner and shed fat, your stomach can still look “bulkier” due to the abs being hypertrophied from all of that training you have done. So today, we are going to focus three super effective floor work outs that will give you results—zero equipment is required.
Here are the three best floor workouts you can do that will shrink your belly fat. Check the exercises out below.
1 — Supine Vacuum Pose
Start this exercise by being flat on your back and having your knees bent and both your feet flat on the ground. Once you get in this position, exhale as much as you can. Draw your stomach in towards your spine as much as possible. This will help activate the transverse abdominis muscles. Hold this position for about 15 seconds to begin with, then build yourself up to a being about to hold longer, up to about 60 seconds.
2 — Hollow Body Hold
while lying flat on your back extend your arms over your head and keep your feet out straight and together. Pushing your lower back into the ground, slightly curl up while lifting your arms and legs in the air. Your body should take the shape of a banana. Hold that position for the certain amount of time.
Be sure that you keep tension in your core muscles at all times and try to not compensate with the lower back. If you need to you can regress the workout by raising both your arms and legs higher until you can get the strength to have them lower. Perform the hollow body hold up to 3 times for 20 to 30 secs each.
3 — Reverse Crunch
Start this exercise by lying down with the lower back flat on the ground. Keep your core muscles tight and raise both your feet back in towards your body while flexing your abs as much as you can. Slowly lower your legs, maintaining tension within your core before doing another repetition. Complete about 3 sets of 10 – 15 reps.