What Australians call love handles, muffin tops or spare tyres are, in reality, a sign of a huge health issue in the country. In fact, more than 60% of Australian men and 66% of Australian women have bellies that might be considered a health risk.
This is why working out to reduce this unwanted fat in the middle is nothing else but beneficial to your health.
The Dangers Of Excess Belly Fat
Fat in the belly region is a sign that there is some fat hiding in your abdomen. There it can wrap around your vital organs and mess up your hormones. Moreover, this visceral belly fat will release inflammatory chemicals into the body.
The bigger your waistline is, the higher your risk is of having chronic diseases like diabetes, asthma, arthritis, and heart disease.
The Challenges Of Getting Rid Of Belly Fat
Unfortunately, not all of the ab workouts out there are truly effective in making your waist smaller. This is because they do not fully work out or are not targeting the lower abs, the waist, and the hip flexor muscles. It is important to choose the right routine to make sure you achieve your goal. Here are 5 of these exercises that you might not have even heard of before.
- Spider Lunges With Push-Ups
This exercise will target your core, abs, hip flexors, obliques, and the shoulders all together, which is why it can effectively lead to smaller waists.
To do it, you start off in a plank position, keeping the hands under the shoulders. Go make a push-up and while on top, bring the right foot up, getting it as close to your right hand as possible.
Hold the position for a second before lowering the leg and finishing your push-up. Do the same on the left side and go for 10 reps.
- Scissor Legs With One Leg And Same Arm
The more popular version of the scissor legs is to raise the alternate leg while in a lying position. This version will, however, push your abs much more.
Start off by lying on the ground with your feet a little bit off the floor. Lift the right leg up while keeping it straight.
While doing so, lift the right arm up and move it towards the raised foot, like you are trying you touch the foot while keeping both arm and leg straight.
To make it a bit easier, you may keep the other foot on the ground. This exercise will activate your core and after 2 reps, you will want to give up but try to achieve 10 reps for each side for maximum results.
- Alternating Single Leg V Hold
This exercise will work out your hip flexors and combines dynamic and static leg movement.
Begin in a sitting position, not too straight up but leaning a bit to the back. Bend the legs in your front and keep the feet flat on the ground. Stretch one leg out and lift it up until it is as high as the other knee.
Keep the position for a few seconds. To make it more difficult, move the leg up and down about 8 to 10 times before holding it at the top for at least 10 seconds.
- Speed Knee Kick
This exercise will work out the hip flexors and lower abs effectively for a smaller waist. It will burn a few seconds after starting this exercise, but you should try to continue to enjoy the results later on.
Start in a standing position before bending the right leg and lifting the knee to a 90-degree angle. While in this position, straighten and bend the leg a few times at a quick pace. Try to complete 10-15 reps on each leg.
The Secret To Strong And Flat Abs
Most ab workouts tend to target only the rectus abdominis and the oblique muscles. However, the hip flexors tend to be overlooked, although it plays an important role in keeping core strength.
The exercises mentioned above include the hip flexors in the workout, which delivers a complete and effective ab workout.
These ab exercises can feel tough in the beginning, especially when you have a little extra fat in the middle but once you get the hang of it, you will start to feel and see the results!