A toned, flat stomach is something most of us can only dream of.
But if you’re really interested in blasting that belly fat, one personal trainer has revealed the best exercises to do it.
A crunch or sit-up is nowhere in sight either.
Tim Liu, an online fitness and nutrition coach who specializes in strength and conditioning, said plyometrics is one of the best exercises to incorporate into your fitness regimen.
Plyometrics is a type of fitness that involves vigorous aerobic exercise like jumping and running. It includes moves like burpees and squat jumps.
LA-based Tim wrote in Eat This Not That, “It can help you develop speed and strength, wake up your nervous system before a workout, and help you recruit more motor units and muscle fibers.”
“This allows you to build more muscle and burn more calories to lose belly fat.”
To lose belly fat, you should focus more on total-body calorie burning than core-specific toning exercises.
Plyometrics can put a strain on the tendons and ligaments, so make sure to slowly incorporate it into your routine and perfect the movement before doing it intensely.
Tim said, “If you’re not used to doing plyometrics and want to incorporate it into your workout, here are four moves that are a great place to start.
“Check them out below and get ready to lose belly fat fast.”
Yes, it’s that simple!
Tim said, “Begin vertical jumps by assuming an athletic standing position with your feet shoulder-width apart.
“Keeping your chest up and core tight, throw your hips and arms back as you dive into a quarter squat, then reverse the movement and jump as high as you can, arms all the way up.
“Gently land in a mini-squat and reset before doing another rep. Do 8 to 10 reps.”
It may take a while to master the box jump. The fear of falling flat on your face is the biggest deterrent.
Tim said, “If you’ve never done a box jump, make sure you master the squat form first and start with a low box.
“Start by facing a box or bench that’s only an arm’s length away.
“Keeping your core, swing your arms back and dive into a squat, then immediately jump up and hop onto the box and land softly.
“Grasp the landing with your knees straight, and then step back before doing another rep. Do 5 to 8 reps.”
Medicine Ball Rotation Slam
Using a medicine ball (aka a ball bigger than a heavy soccer ball) is great for cardio while toning muscles.
This exercise targets the core and helps tone the waist.
Tim said, “Take a giant medicine ball and position your feet outside of shoulder width.
“Keeping your chest up and your core tight, arc the ball over your head to one side and hit the ball hard to the ground.
“As you do this, flex your abs, then catch the ball and throw it over your head in the other direction.
“Walk back and forth until all reps are done on both sides.
“Perform eight repetitions on each side.”
Supine medicine ball chest press
You probably didn’t realize that a chest press is recommended for abs.
But this exercise is an all-rounder for the upper body, targeting the abs, chest, biceps, triceps, and shoulders.
Tim said: “Start this chest pass by grabbing a giant medicine ball and lying flat on your back with your legs fully extended.
“Keep the ball on your chest with your elbows and forearms on the floor.
“Execute an explosive chest pass in the air and throw the ball as high as you can. Catch the ball and reset it before doing another rep.
“Perform eight to ten repetitions.”
https://www.the-sun.com/health/5793389/four-best-exercises-bust-belly-fat-without-crunches/ I’m a PT and these are the top four exercises to blast belly fat without crunches