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Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work. How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe.
Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side. Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead.
What Exercise Burns the Most Belly Fat? 7 Belly Fat Exercises
To get the most out of this exercise, be sure to use a heavy weighted ball. How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Squat to pick the ball up and then stand back up.
The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
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How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height.
Lean backward with a long, tall spine, holding your torso at a degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness.
His favorite move to do that?
Holding plank on a BOSU ball. It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. Strengthening these core muscles also helps increase your metabolism , ultimately helping you to burn more calories and fat. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.
Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold , a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. Try this treadmill workout: Walk or jog on an incline for five to 10 minutes.
Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes. Just because you may not have access to open water, it doesn't mean you can't weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back , says Penfold.
Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. Don't get off the rowing machine or even let go of the handle when you rest, says Penfold. Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast meters and note how long it takes you.