Let’s find out if the abs workout at home actually works:
Will Abs Workout Reduce Belly Fat?
How do you get rid of belly fat? (1) There are a number of AB exercises that can be done in your home or at a gym. We are going to focus on abs workouts at home. An AB workout is a target exercise because it is targeting one area of your body. There is no doubt you will feel results from AB workouts in the form of toning your stomach, sides, and back muscles, improving your posture, and increasing flexibility. However, it is proven target exercises for one area of your body will not help to burn fat in that area. Consequently, abs workout at home alone will not reduce belly fat.
So how do you reduce belly fat? Exercises that increase your body’s metabolism will burn body fat, and that will include belly fat. In addition, you will create a balanced and overall healthy body.
How do you increase your metabolism? Moderate to high-intensity interval exercises increase the body’s metabolism and can reduce belly mass better than low-intensity exercise or strength training.
Exercising often will provide better results. For example, high-intensity interval exercises for 20 minutes, 3 times a week, or moderate-intensity interval exercises for 30 minutes, 5 times a week will build muscle.
And it is believed the more muscle you build, the more body fat you will burn and that will include belly fat.
Diet for Abs
You can do AB exercises till the cows come home, but your strong AB muscles won’t show if you have belly fat. And belly fat has to do more with your diet than your exercise. If you intake more calories a day than you burn, you will have belly fat. So be sure to rid your diet of greasy burgers and fries and think more lean proteins and veggies. Also, eat smaller portions but more often.
Here are some other diet tips to increase your metabolism. (2)
- Eating 25-30% of Protein every day. Protein increases your metabolic rate by 15-20%.
- Drink more cold water. Studies show cold water temporarily increases your metabolism. And that drinking cold water 30 minutes before you eat can help you to eat less, as much as 44% more than those who do not drink cold water.
- Drink green tea. It is known to increase the metabolism by 4-5% in some people. This tea can convert stored fat into free fatty acids, which may increase fat burning by 10-17%.
- Eating spicy food could be beneficial to boosting your metabolism.
Besides abs workout at home; here are some articles to find out which foods are great for weight loss:
Why Abs Workout Is Important?
Your abs are an important part of your core, which includes your pelvic muscles, hips, and the muscles that support the spine. The following are 5 reasons why abdominal exercise is good for your body. (3) (4)
- Reduces Back Pain
When your belly muscles get weak, your belly protrudes forward and tilts your pelvic, which puts more stress on your back muscles. Sometimes that stress causes weakness that leads to spine misalignment. Therefore, strengthening your belly muscles helps to improve your spine alignment.
The bottom line is toning the belly muscles helps the back and toning the back muscles helps the belly.
- Strong Abdominals Support Good Posture
If your job entails a lot of sitting, both the back muscles and abdominal muscles are subject to getting weaker. Sitting can lead to poor posture and slouching. This poor posture will follow you when you stand, unfortunately.
There are several important reasons for standing tall and sitting tall. First, you look taller and leaner. You also are propping your spine so your arms and legs alignment feels more natural. And you are reducing wear and tear on your ligament and joints which reduces injuries.
- Builds Functional Strength
According to the Mayo Clinic, some of the very simple actions such as bending to pick up a dropped object or tying your shoe can be a chore if you have a weak middle. (4)
Twisting, lifting, and even getting up and down out of a chair need core muscle strength. If you do not have it, you can have an injury doing the simplest of these tasks. So doing these motions at home, or at work, or at play can be made easier if you work at toning your abdominal and back muscles.
- Improves Sports Performance
Catching a ball, swimming, swinging a bat, racquet, stick or paddle all use your core muscles. You will improve your balance and endurance when you tone your core muscles.
Your abs are the center from which your joints activate. It is logical that if your keep your core muscles strengthened, you will potentially outperform and outlast your competition. And injuries will inevitably happen if you are active, but with a strong core, you will heal and recover faster.
- Creates Better Balance
The Mayo Clinic notes that training your core allows the muscles in your pelvis, lower back, hips, and abdomen to work harmoniously, leading to greater balance and stability.
We don’t think about balance every day. But walking on an uneven sidewalk, stepping off a curb, navigating a flight of steps, getting out of a chair all use balance. And if you do not have a good balance, you can sustain an injury during a fall.
Abs Workout At Home
The most popular AB workouts are sit-ups and crunches and there are a lot more Ab exercises that are real Ab cruncher. However, some exercises can cause excessive flexing of the spine, especially if there are too many repetitions. In an effort to minimize any chance of injuring a back disc, the following list of AB exercises minimizes the flexing of the spine but is still effective.
- Side plank rotations activate the muscles deep within your core, working your obliques, core, and shoulders. (6)
- Begin in a plank position on your forearms. Hold this position for 10 seconds.
- Rotate to a side plank position, your feet stacked, with your right shoulder directly over your elbow, your body in a straight line with your left hand towards the ceiling. Hold for another 10 seconds, engaging your core as you hold.
- Exhale as you twist your torso forward, slowly placing your left arm under your raised body.
- Keep your waist (core) engaged, switch sides, and repeat.
- Complete 3 sets, 10 repetitions each set.
- Banded Bird Dog provides stretching and strengthening your core while working both your arms and your glutes, this ab exercise is low intensity, but results in a great burn! You can also do without the band. You can check this article to find stretching bands: CLICK HERE!
- Get down on the floor (preferably on a mat) on your hands and knees (on all fours). Place band around your feet.
- Begin by raising your right arm and left leg simultaneously so that they form a straight line.
- After this extension, return to the starting position and then raise your left arm and right leg in the same manner.
- Continue in this alternating fashion for 10 reps. Try completing 3 sets of 10 reps.
- Scissors are sometimes referred to as flutter kicks, scissors are a low-impact abdominal exercise that targets multiple areas from your core to your glutes, quads, hip flexors, and obliques. (5)
- Begin by lying flat on your back with your legs extended.
- Place your hands behind your head and slowly lift your head, neck, and shoulders slightly off the floor. (If you prefer not to raise your head or neck, you can simply place your arms by your sides, palms facing down.)
- Tighten your core muscles, then point your toes and lift both legs off the floor approximately 6-12 inches.
- Lift your right leg, raising it with your toes pointed towards the ceiling, then lower it back to the slightly raised position from step 3. Repeat this motion with your left leg, alternating one leg up and the other one down, moving back and forth between both legs in a scissor-type motion.
- Continue this scissoring motion for 2 sets of 12-20 repetitions.
- Bear Plank is a deceivingly difficult move that gives you the perfect opportunity to really squeeze and engage those abs muscles. For added difficulty you can try crawling side to side or frontward and backward, remembering to keep your knees up off the floor and stay on your hands and toes. Keep your Abs pulled in tight trying to touch your belly button to your spine.
- Get on the floor on your hands and knees. Keep hands under shoulders and knees under hips. Head in line with the tailbone.
- Tighten your ABS and try to touch your belly button to your spine.
- Balance your weight on your hands and your toes raising your knees about an inch off the floor.
- And hold for 30 to 60 seconds, rest your knees to the floor for 15 seconds, and repeat 15 reps.
- Stir the Pot, The instability of the yoga ball in this advanced move makes for a unique (and intense!) challenge for your core muscles.
- Start in a kneeling plank position with forearms on stability ball and body in a straight line from head to knees.
- Engage ABS and move forearms in a full circle so the stability ball moves as well while keeping the rest of your body still. The is 1 rep.
- Continue in one direction for 30 reps.
- Reverse direction for 30 reps.
- Rest for 15 seconds and repeat steps 3 & 4 3 to 5 times.
If you want to see more abs workout at home for weight loss check the articles below:
To summarize, abs workout at home is a great exercise for your core muscles; ABS, sides, and back muscles. When you build muscle your burn fat, including belly fat. To get the best reduction of belly fat you need to increase your metabolism thru moderate or high-intensity interval exercises. In addition, changing your diet will have the biggest effect on belly fat. Eat fewer calories than you burn each day. And eat more protein and veggies. Belly Fat is the most difficult to lose, but you will love the rewards of a flat stomach. You can do this!
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Sharon Del Pietro