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Coach Foreign Guy-Fitness Correspondent

Burning abdominal fat

Maintaining a trim mid-section does more than make you look great — it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. 

Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

 As such, keeping your total body fat, including your belly fat, at a healthy level is helpful. 

One of the most effective ways to trim the mid-section is through vigorous exercise. Remember that exercise goes well with a good diet to get great results. Here are some workouts that will help you burn belly fat, and maintain a trim midsection. 

Note that it is important to maintain the correct posture whilst carrying out these exercises so be sure to follow the workout correctly. Consistency and regularity are also key to realise results.

Abdominal crunch

Lie on your back with your knees bent and feet flat on the floor, maintaining a neutral spine. Place your fingertips to each side of your head, just behind your ears. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for two seconds and return to the starting position. Don’t tuck your chin to your chest; keep your head up, and don’t pull on your neck. Repeat the crunches for up to two minutes.

Reverse crunch

lie on your back with your hands by your sides. Lift your legs in the air as you flex your hips to about 90 degrees and maintain a neutral spine. Take a deep breath in and, as you exhale, lift your hips off the floor as you imagine trying to touch the ceiling with your toes.

Your knees will come toward you slightly to flex your hips past 90 degrees, but be mindful not to move in a rocking motion. Hold a few seconds and repeat for up to two minutes. Rest for one minute.

Superman

Lie on your stomach with your arms extended in front of you and legs stretched out behind you. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower.

Be mindful of any discomfort or pain in your lower back, as this could indicate your limbs are too far off the ground. You can also try alternating supermans by lifting and lowering the opposite arm and leg. Repeat for up to two minutes.

Push-up

Start in a plank position or lower your knees if you’re still building up your strength.

Perform four push-ups with abs in and spine neutral. On the fifth pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series — four regular pushups and one halfway down — five or more times for up to two minutes

Power plank

Get into a plank position with your hands a little wider than your shoulders and your legs parallel. 

Pull your abdominals in and up to engage your core and maintain a neutral spine to avoid collapsing in your shoulders or dropping your hips.

Push into your hands to prevent “banana back” as you reach through the crown of your head. Keep your gaze to the floor or a few feet out in front of you as you extend through your cervical spine (neck). Try to hold this position for as long as you can, ideally for the full two minutes.

Mountain climber

Start on your hands and knees, and get into a sprinter’s start position.

Keep your hands on the ground and push off with the balls of your feet so you alternately lift each knee to your chest (similar to running in place) for up to two minutes. Keep your spine neutral, not arched.

Sit ups

Lay straight on your back with arms up straight into the air perpendicular to the rest of your body.

Raise your upper body slowly as you lower your hands to your sides and raise your legs to a bending position with your feet above the ground.

Lower your upper body as you stretch your hands straight and lay your legs to the ground in the initial position. 

Repeat 20 times by four sets.

Coach Foreign Guy is from Invictus Fitness Centre