Men's Health expert fitness trainer Craig Ballantyne
believes that men and women can lose their belly fat and
get flat lower abs with fast fat loss workouts.
He even believes you can "spot reduce" and lose your tummy
fat with a specific type of exercise -- and no, it's not ab
crunches. Plus, he knows specific abdominal exercises that
can flatten your lower abs.
"The classic ab crunch is generally a waste of time because
the ab crunch doesn't work the entire main ab muscle
(rectus abdominis). There are other better, unique ab
exercises that men and women can do to flatten their lower
abs," Ballantyne advises.
"And if you want to lose belly fat, forget about doing
long, slow boring cardio for fat loss," Ballantyne insists.
"You'll get more results in less time in your fat burning
workouts by using interval training for fat loss.
This was proven by a research study from Australia, who
found that only interval training helped women lose belly
fat, while doing cardio for twice as long did not!"
Some of Ballantyne's favorite abdominal exercises can be
done with just your bodyweight or need only a common
exercise ball.
Here's a list of just a few of his favorite total body ab
exercises that will help you get a flat stomach (provided
you combine these exercises with interval training for fat
loss):
Exercise Ball Ab Rollouts
Kneel on a mat and place your clasped hands on the top of a
medium sized ball. Brace your abs and slowly lean forward
and roll your hands over the ball while the ball moves away
from your body. Keep your body in a straight line and go as
far as you can with perfect form. Contract your abs and
reverse the motion to return to the upright position.
Hanging Leg Raise
Hang from a chin-up bar using an underhand grip. Brace your
abs. With a slight bend in your knees, curl your hips back
and raise your legs up in front of you until they are
parallel to the floor. Don't use momentum. Go slow and
controlled both ways.
Side Planks
Raise your body in a straight line so that your body hovers
over the mat. Keep your back straight and your hips up.
Hold your abs tight. Contract them as if someone was about
to punch you in the stomach, but breath normally.
Plank with Your Arms on the Ball
Place your clasped hands on the top of a medium sized ball.
Keep your body in a straight line from shoulders to toes
and keep your abs braced.
Plus, if you have access to a commercial gym, his favorite
resistance exercises for your abs -- to help you build a
set of 6-pack abs -- include:
Cable Chops
Stand sideways beside a cable stack with your right
shoulder closest to the stack. Attach a handle to the
highest pulley position. Grasp the handle over your right
shoulder with arms extended and a slight bend at the elbow.
Your knees should be slightly bent and your hips slightly
pushed back. Prepare for the exercise by bracing
(contracting) your abdominals from top to bottom. Without
bending at the elbows any further, bring your arms down and
across the body using your abs to initiate the movement.
Focus on working your abs and obliques. Bring your hands
across to your left hip pocket and then slowly return to
the start. Perform all reps for one side and then switch.
Kneeling Cable Ab Crunches
Attach a rope handle to the top of a cable pulley system.
Kneel in front of the pulley and hold the rope behind your
head. Brace your abs, and curl your torso forward. Your
arms should remain above your head during the crunch.
Slowly return to the start position.
Do two exercises twice per week, and do intervals 3 times
per week for best results.
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Discover the 5 fat loss myths stopping you from getting
flat abs at http://www.TurbulenceTraining.com
Men's Health fitness expert Craig Ballantyne shows you how
you never have to do slow boring cardio again!
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