When we think of our “core”, we may think only of our abdominal and pelvic muscles. Physiologically speaking, the core muscles also include the lower back, obliques (sides), and gluteus muscles.
They’re called the “core” not only because they’re located in the middle of our bodies but because these muscles work together to provide balance, stability, range of motion, and the ability to walk and use our legs and feet.
Simply put, we wouldn’t do much without them. Engaging your core while exercising is essential to burn belly fat and avoid injury. Even the simplest exercises work this key muscle group.
Get to the Core of the Problem
Many people have a tendency to gain weight in their mid-sections. Belly fat and “love handles” that seem impossible to get rid of can be a source of frustration. We may turn to core exercise in an effort to take care of those tough spots and activate the muscles, which weaken from inactivity and long hours at the office.
Exercising your core doesn’t mean you have to do 100 sit-ups every night. In point of fact, doing sit-ups or “crunches” incorrectly can actually cause injury.
We’ve got something for you to try that will tone and strengthen all your core muscles. Best of all, the following 3-part core training doesn’t require gym equipment. Switching exercises allows you to build up from beginner to advanced, warm-up to intense, focusing on all the involved muscle groups. Plus, you’ll burn belly fat fast.
Having several different exercises also keeps you from getting bored. Perhaps the best part is that each exercise series takes only about 6 minutes a day to do! Everyone can spare 6 minutes a day to improve flexibility, stability, and range of motion. Losing belly fat and getting your circulatory system going are added benefits.
6 Exercise Circuit to Burn Belly Fat
Burn belly fat fast by adding this easy workout to your workout plan. Make sure to also practice cardio and weight training to lose weight and get strong.
Watch this short instructional video to see how these exercises are done and guide your practice:
- Start with a straight-arm plank, with hands on the floor directly under your shoulders and the balls of your feel on the floor. Keep your back straight so that your neck, buttocks, and heels are in a straight line. Squeeze your glutes to help maintain balance.
- Rotate on the sides of your feet and lift your left arm up to the ceiling until your chest is perpendicular to the floor. Your left arm should be in line with your right, forming a “T” with your chest.
- Hold for 3-5 seconds, then return your left hand to the floor as you rotate your feet back to balance on their balls into a straight-arm plank.
- Rotate to the other side, lifting your right arm to the ceiling and forming the “T” again with your arms and chest. Make sure to keep your hips from sagging so that your body is in a straight line from your head to your feet.
- Move slowly to engage all the targeted muscles and improve their tone.
- Return to the plank and repeat on the left. Do a total of 10 skyscrapers on each side.
After all the repetitions, turn over to lie on your back with your knees bent to ease directly into the next exercise.
The Windshield Wiper
- With your head and feet flat on the floor, place your arms straight at your sides.
- Bring your knees up to form a 90° angle to your body. Keep your knees together.
- Slowly bring them across your body toward the floor. Don’t allow your whole body to roll over but keep your upper back and arms flat on the floor; the object is to stretch your oblique muscles.
- Bring your knees as close to the floor as you can comfortably get without touching. Hold for 3 seconds, then slowly rotate back to center and keep moving to bring your knees toward the floor on the other side. The movement should be slow and fluid.
- To make this exercise a greater challenge, straighten your legs toward the ceiling so your body is in the shape of an “L”. Rotate your straight legs slowly to either side, pivoting at the hip. Allow your feet to drop to the floor. You’ll feel the difference.
- Repeat 10 times on each side.
At the end of your Windshield Wipers, turn over into an elbow plank, where your elbows rest on the floor directly below your shoulders and the balls of your feet are on the floor.
- Squeeze your glute muscles and abdominals. If you feel a strain on your lower back, you may drop your knees to the floor in a modified plank.
- Keeping hips straight in line with your head, take 6 small steps forward, moving your elbows and feet of the same side together. Your body should remain parallel to the floor.
- Take 6 small steps backward to the starting position.
- Repeat 5 times for a total of 6 sets of 6 steps forward and back.
That’s it for Day One.