To get rid of the gut you get to do two types of exercise-Cardio and Strength Training. You should strive for at least 30-minutes of moderate intensity cardio every day of the week. Depending on your health and fitness level you may do more or less. A full body strength training workout consisting of one set of 10-12 exercises with 12-15 repetitions done 2-3 times a week would be perfect. Here are three exercises specifically for strengthening your core (your belly and low back):
The Hover
If you want a flat stomach the Hover will be your new best friend.
The muscle you work doing this exercise is called the Transversus Abdominus, TA for short. It's the muscle that actually enables you to truly flatten your tummy. The fibers of the TA run from the front of your body to the back of your body. When you suck your belly in to button your jeans you are contracting your TA.
The Hover is also one of the best exercises for preventing low back pain. The TA is your very own back support belt.
Your TA is also important for keeping all of your abdominal organs in place. When all of your organs are where they should be your digestion improves and your energy levels go up. Your TA is your deepest core muscle and it stabilizes your spine while you move. So, if you want to stand up straighter, move more gracefully and have a flatter stomach, strengthen your core with a daily Hover.
So, here is what the Hover can do for you:
- Flatten your stomach
- Help eliminate back pain
- Strengthen and stabilize your core
- Improve your digestion and energy level
- Improve your posture
How to do the hover:
Start by lying on your belly with your elbow directly below your shoulder.
Curl your toes under and lift your body off the floor.
Pull your belly button toward your spine.
Remember to breathe.
To make the Hover a bit easier you can do it on your knees rather than your toes.
If you need more of a challenge you can lift one foot.
Try to hover for at least one minute.
Back Extension
While this doesn't work your stomach it is a crucial core exercise. In order to have a strong stomach you need a strong back. You have your back muscles and your stomach muscles and your spine in the middle. In order for your spine to stay healthy you need a balance of strength from front to back. Doing stomach exercises without a good back extension sets you up to experience low back pain. Low back pain is the 2nd most common reason people visit their doctor. So, do your back extensions.
How to do a back extension:
Start by lying on your belly with your arms out to your sides like airplane wings and the palms of your hands facing down.
Take a deep breath in. As you exhale lift your head, chest and arms up off the floor as high as you can.
Keep your chin tucked under so the back of your neck stays long and in good alignment with the rest of your spine.
Lift your hands high and squeeze your shoulder blades together.
Inhale as you lower back to the floor.
Try for 15-20 back extensions.
Crunches
While crunches won't flatten your stomach, they will make it stronger. We can all use a little more strength. Crunches work a muscle called the rectus abdominus. The rectus Abdominus is your six-pack muscle.
How to do crunches:
Start by lying on your back with your knees bent and your feet on the floor.
Cross your hands over your chest.
Take a deep breath in. Then, as you exhale, tuck your chin into your chest slightly (this helps support your head and prevents neck injury), and slowly, using your stomach muscles, curl yourself up, bringing your head towards your knees.
Go slow and focus on really feeling this in your stomach. Try for 15-20 repetitions.
Take away Tips:
If you want abs that show, focus on eating well everyday and working out consistently. Tracking the number of calories you eat in a food journal is a fantastic way to hold yourself accountable to eating well. Be patient with yourself. Six-pack abs don't show up overnight. Enjoy the journey!
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