Most exercise enthusiasts, both beginners or experienced alike, want a flat stomach with washboard abs. Through proper diet and training, you can achieve the rock solid belly of your dreams. If you regularly incorporate ab workouts into your exercise regimen, you need to remember to stretch your abdominals. Just like any other muscle group, you have to decrease tension and improve mobility before and after a workout. 

What are the Abdominal Muscles?

The abdominal muscles have several functions, from supporting your body during movement to holding organs in place. To put it briefly, your abdominal muscles are strong bands of muscles that line the walls of the abdomen. They are located toward the front of the body between the ribs and pelvis. Read on to learn about the main abdominal muscles. 

Rectus Abdominis

This pair of muscles run down the middle of the abdomen, from the ribs to the front of the pelvis. These muscles keep the body stable during movement and hold the organs in place. The fabled “six pack” that you see is actually the rectus abdominis, provided the person has a fit abdomen.  

Obliques

The oblique muscles provide rotation and trunk flexion. The external oblique is the thickest and runs from the lower ribs to the iliac crest, while the internal oblique is small and lies under the external muscle. The internal oblique also originates at the iliac crest before reaching the pubic bone. 

Transverse Abdominals

The transverse abdominals are a pair of muscles that are the deepest of the flat muscles. They exist at the bottom of the stack and work to stabilize the trunk, helping you maintain internal abdominal pressure. 

Functions of Abdominal Muscles

Think of your core as a strong column that joins the lower body and upper body together. When you have a solid core, you have a solid foundation for most activities. The torso tends to power most bodily movements, and the abdominals work together with back muscles to support the spine. No matter what you are doing, be it bending over, picking things up, running, or doing pushups, the abdominals work to support you. 

Why Do Your Abs Feel So Tight?

If you experience tightness in the abdominal muscles, there may be a few different explanations. Pay close attention to whether or not your stomach feels tight, or if your actual muscles feel tight. A tight stomach may indicate a digestive issue, anxiety, or other health issue. No amount of stretching is going to help your gut. Tight abdominal muscles can result from a hard training session, unbalanced exercise programming (i.e. too many sit-ups or crunches), or poor posture. Sitting for extended hours or poor breathing patterns may also cause tension in your abs. 

Benefits Of Stretching Your Abs

Whether your abs are chronically tight or sore after an ab workout, stretching your abs has numerous benefits. Besides reducing muscular tension, ab stretches can help improve your range of motion, which is necessary for exercises and everyday activities. Stretching your abs may also help decrease muscle pain and accelerate your recovery. Lastly, as is true for stretching all muscle groups, improving flexibility can help decrease your risk of injury. You can’t reduce your risk to zero, but you can stretch to lend your body a helping hand. 

Best Ab Stretches For Before & After Workouts

Below, you’ll find some of the best ab stretches that are beneficial to do either before or after your workouts. As you perform the stretches, you’ll notice a stretch in other muscles, which is excellent. Just remember that the primary focus is on the abdominal muscles. 

14. Ab Side Stretch

You can perform this exercise pretty much anywhere, as long as you have your body and a little space. Although it’s a non-strenuous abdominal stretch, it is still very effective. 

• To begin, stand up straight with your feet shoulder-width apart and your arms by your side. 
• Raise your right arm above your head and keep your left arm by your side. Slowly lean to the left, sliding your left hand down your leg. 
• Don’t lean too far, as you don’t want to strain yourself. You should feel a stretch through your obliques on the right side. Hold this position for about 10 seconds.
• Return to the starting position and then repeat on the other side. 

13. Standing Hip Circles

This dynamic movement works to stretch the entire abdominal wall. It is great to do before a workout or any sort of physical activity. Just be mindful that you do your hip circles with control, as too much momentum will cancel out the benefits. 

• Stand up straight with your feet hip-distance apart and place your hands on your hips. 
• Lean your torso forward and to the right, performing a circle with your torso until you are leaning back slightly.
• After you complete 10 revolutions in one direction, switch to complete 10 more revolutions in the other direction. 

12. Supine Stretch

When you finish crunching, V-ing up, and planking, this is the perfect stretch to do. The reason for this is because you get to relax by lying down on a mat. Plus, it doesn’t require any energy to stand up or have resistance. 

• In order to be as comfortable as possible, lie flat on your mat, not the hard floor. Keep your arm stretched out above your head in the lying down position. 
• Make sure your fingertips are pointing away from your body. Stretch through the spine and reach away from your head. 
• The goal of this stretch is to elongate the abdominals, but be careful not to overstretch. Take five deep breaths and then release. 

11. Cobra Pose Abdominal Stretch

This prone stretch works to stretch both the upper and lower regions of the abdominal muscles. You will most likely find the deepest stretch in your upper abdominals, which is where the most tension occurs. Remember to keep your hips mobile and your chest open, but remain stable in the shoulders. 

• Begin face down in a prone position on your mat. Bend your arms to stretch your triceps and place your hands next to your pectorals.
• Push up and press your hips and tops of your feet into the mat. Puff your chest, drop your shoulders, and hold this position for about 20-30 seconds.
• Return to the starting position and then repeat two to four more times. 

10. Cat Cow Stretch

This is a classic yoga pose that works to target the abs during the cow position, and upper back during the cat position. In addition to stretching your abdominal muscles, this pose helps you mobilize the spine.

• Begin in a tabletop position with your hands directly beneath your shoulder and knees underneath your hips. 
• Feel your abs and arch your back directing your gaze out and up if you can on an inhale
• Hold this position before exhaling and rounding your back, drawing your abdomen into your spine. Tuck your check and chest as well. 
• Continue alternating between these two positions for about 20-30 seconds. 

9. Lying Rotation Stretch

Similar to the ab side stretch, the lying rotation stretch works to stretch your obliques. Having the stability of the floor allows you to ease into the stretch, opening up to a position in which you feel comfortable. 

• Lie on your right side and bend your knees, drawing your knees toward your chest. 
• Place your right hand on top of your left thigh to keep it from moving during the stretch. 
• In a wheel motion, open your chest and reach your left arm back until you feel a stretch in your obliques, chest, and shoulder. 
• Hold this position for a few seconds and then return to the starting position. Repeat a couple more times and then switch sides. 

8. Standing Lean Back Stomach Stretch

Just like the other standing ab stretches in this list, this standing lean back stomach stretch moves you through hip and spinal extension. That means that you will feel a deep stretch in the lower regions of the rectus abdominis.

• Stand up straight with your feet hip-distance apart and place your hands just above your glutes on your lower back.
• Lean back and slide your hands down a little the farther you lean. You should feel a stretch in your anterior core. 
• Hold this position for 30-60 seconds and repeat if necessary. 

7. Snake Stretch

The snake stretch is very similar to Cobra pose, but you don’t extend up as much, i.e. there is not as much arch in the spine. This stretch requires a small amount of flexibility and is great to do post-workout. 

• Lie flat on your stomach, bend your arms, and place your hands on either side of your shoulders. 
• Make sure that the tops of your feet are on the mat and then press up, engaging your pectoral muscles. 
• Raise your trunk until there is about a 45-degree bend in your elbows and you feel a stretch in your abdominal muscles. Tilt your head back and hold the stretch for about 10 seconds.  

6. Rotating Stomach Stretch

Similar to the lying rotation stretch, the rotating stomach stretch involves moving the body side to side, which really involves the obliques. Because this is a dynamic stretch, you should ideally perform it as part of your warm-up. 

• Begin face down on your mat in a prone position, bending your arms and placing your hands beside your shoulders. 
• Engage your pectorals to push up, while simultaneously driving your hips into the floor. 
• Straighten your right arm, pushing yourself to the left until you feel a stretch in your obliques. Hold this position for a breath or two before switching to the other side.
• Continue moving side to side with control for about 30 seconds.   

5. Chest Opener on Exercise Ball

This is a very relaxing stretch that is great to do as part of your cool down after you finish your workout. It aims to stretch the pectorals, shoulders, and abdominal muscles, and requires very little effort. 

• You can use a full exercise ball or half ball that has a flat base, the latter of which can be beneficial if you struggle with balance. 
• Lay down on your back on the exercise ball, ensuring that it supports the majority of your back. It’s ok if your head falls back. 
• Keep your knees bent and together and plant your feet firmly on the floor. 
• Open up your chest by letting your arms fall to the sides. Rest in this position, but make sure that you keep your balance. 

4. Locust Pose Abdominal Stretch

The Locust Pose ab stretch is excellent to perform before your ab workout. Not only does it help to elevate your heart rate, but it also prepares you for exercise. You can also decrease or increase the intensity depending on how long you hold the pose. 

• Lie flat on your stomach with your arms by your sides. 
• Lift your chest and legs off the ground to form a boat shape, so that you have an inward curve along your spine. Make sure to engage your core and glutes to hold this pose. 
• Release after five seconds and return to the starting position. Repeat a few more times. 

3. Leaning Lifting Crunch

Compared to the other stretches on this list, leaning lifting crunch requires little to no flexibility. You can perform this movement almost anywhere as long as you have a little room. 

• Stand up straight with your feet shoulder-width apart. Place your palms in a prayer position and then raise them above your head. 
• Lean to your left until you feel a stretch down the right obliques. 
• Move your upper body by leaning to the right while simultaneously kicking your right leg out to the side to crunch your right side. 
• Continue repeating this motion for 30 seconds on the same side before switching to the other side. 

2. Bridge Pose

Bridge pose aims to work your inner and outer abdominal muscles. This works to stimulate your abdominal organs, aiding in better digestion. 

• Lie flat on your back, bend your knees, and place your feet directly below them. Ideally, your feet should be about six to 12 inches from your buttocks. 
• Engage your glutes and drive your hips up toward the ceiling. At the apex of the pose, only your feet, shoulders, and head should be touching the ground. You can, however, keep your arms flat on the ground for extra support. 
• Hold this position for a few deep breaths and then return to the starting position. Repeat a few more times. 

1. Oblique Twists

If you have tight obliques, you may notice that you have difficulty twisting or rotating the body. This is where standing oblique twists enter the equation. The only thing to remember while doing these is that you don’t want to over-twist the lumbar spine. The movement should come from your obliques and your hips should face forward as much as possible. 

• Stand up straight with your hands on your hips and your feet hip-distance apart. 
• Twist as far as you comfortably can to the right side without any assistance from the lower back. 
• Return to the starting position and then repeat on the other side. Continue alternating from side to side with controlled movements for 30 seconds. 

When to Stretch Your Abs

It is quite common for abdominal muscles to cramp up after an intense ab workout. Stretching them post-workout can help accelerate the recovery process and prevent future injuries. Once you finish a workout, it is a good idea to engage in several of the prone stretches on this list, as they may help prevent muscle soreness the next day. As detailed in this article, though, there are beneficial stretches to engage in before a workout, and we indicated which ones they were. They tend to involve more movement, which helps warm up your abdominals for the workout. 

Dynamic vs. Static Ab Stretches

According to exercise experts, dynamic abdominal stretches are highly beneficial to do before workouts like kickboxing. These movements allow your abdominal muscles the opportunity to warm up and prepare for the activity ahead. Dynamic ab stretches may also improve your athletic performance and reduce the risk of injury. Static ab stretches, on the other hand, are great to do once you finish your workout. They don’t involve much movement and force you to relax and sink deeper into the stretches.

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A strong core can protect the spine, aiding your ability to bend, rotate, carry, sit down, and stand back up. As you get older, core strength can weaken and increase your risk of falls, or inhibit your ability to carry out everyday tasks. Fortunately, there are many exercises that can help you maintain core strength and build balance as you age. 

If you speak to personal trainers that specialize in healthy aging, they will tell you to observe the spine. There is no larger supportive structure that separates the rib cage and pelvis. The spine connects those two areas of the body, stabilizing the space between the upper and lower extremities. When you focus on keeping core muscles strong, you can have better mobility, balance, and strength as you get older.

Strengthening Your Core Over 50

For people over 50, the best exercises for core strength involve rotation and anti-rotation. Twisting involves rotating your body while mindfully engaging your core for support. Anti-rotation is when you use your core to stabilize you, resisting the pull of a band, or something similar. Fitting these two types of core exercises into your workouts can help enhance core strength. The main thing is consistency, so aim to engage in the following core-strengthening exercises about three times per week. 

Heel Tap

If you have shoulder issues and cannot extend your arms overhead in a dead bug position, this exercise is an excellent alternative. You can focus on tapping your feet, more so than worrying about shoulder pain. Start on your back with your legs in a tabletop position, bending your knees at a 90-degree angle. Reach your arms up toward the ceiling and brace your core. Keep your right knee bent while lowering your right heel to tap the ground. Make sure your back remains on the ground and that core is tight. Bring your right knee back to the starting position and then repeat with the left leg. Complete three sets of 10 reps on each leg.

Dead Bug

This may be the most accessible core exercise for beginners over 50. It’s very similar to the above heel tap exercise, but it involves more arm movement. If you have stiff shoulders, avoid this exercise and do heel taps instead. Start on your back with your legs in a tabletop position, bending your knees at a 90-degree angle. Reach your arms toward the ceiling and brace your core. Extend your right leg out in front of you and extend your right arm overhead. Keep your left hand on your left knee and anchor your lower back into the ground. Return to the starting position and then repeat on the other leg. Complete three sets of 10 sets on each leg. 

Side Bend

Your core isn’t just your abs, but a lot of people think that doing ab workouts is the only way to increase core strength. You also need to target your obliques to aid with functional twisting, bending, and more. To begin the exercise, stand up straight with your feet hip-distance apart. Keep your torso straight and bend to your right side, hinging at the waist. Return to the center and then repeat on the left side. Continue alternating right to left until you complete 10 reps per side. Make sure to complete three sets of 10 reps per side. 

Side Plank Twist

Staying in the realm of oblique exercises, the side plank twist is highly beneficial to improving core strength and balance. You will stagger your feet in this variation for more support during the exercise. Lie on your right side with your left up stacked over your right hip. Bring your left foot in front of your body for better stabilization. Stack your right shoulder over your right elbow, planting your forearm flat on the floor. Engage your core and glutes to lift your hip off the floor. Extend your left arm toward the ceiling and keep your hips square throughout the movement. Rotate your torso toward the floor, threading your left arm under your body. Reverse the movement to return to the starting position. Do 10 reps and then switch sides. Complete three sets of 10 reps per side. 

Paloff Hold

This is an excellent anti-rotation core exercise, which targets your obliques as you pull on the resistance band. The exercise will be easier or more difficult depending on the resistance band you use. Loop a resistance band around a sturdy anchor and stand with your high side facing the anchor. Hold the band with both hands in front of you at chest level. Walk far enough away from the anchor to create tension in the band. Your feet should be shoulder-width apart, bending your knees slightly. Hold this position for about 30 seconds, making sure to keep your arms extended in front of you throughout. Repeat on the left side and then complete two more times per side. 

Incline Push-Up

Most people don’t exercise their upper body enough as they age. Not only does the incline push-up strengthen your core, but it also increases shoulder, back, and chest strength. It’s also much easier than doing a regular push-up on flat ground. Face an exercise box, wall, or bench, placing your hands flat on the surface, keeping your shoulders over your wrists. Walk your feet back until your body is at a 45-degree angle. Tighten your glutes and quads and brace your core. Bend your elbows as you lower yourself as close to the box/bench as possible. Remember to keep your back straight and keep your elbows glued to your sides. Press your palms into the box, engage your chest, and push up to the starting position. Complete three sets of five reps.

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A washboard stomach may be one of the most sought after goals among gym goers. Although having washboard abs is based on personal preference and glorified aesthetic, there are benefits to strengthening your core. In fact, your core plays a role in most exercises. Strengthening those muscles gives your body a better foundation, which can reduce the risk of injury and improve overall functionality.

One of the primary benefits of improving core strength is that you can better protect your back from common strains or injuries. Additionally, a stronger core may help you maintain better posture, which also decreases the risk of back pain. With so many ab workouts, though, where do you even begin. Below, we detail an assortment of ab workouts that’ll give you a good burn in your core. Continue to practice them and, while you may not develop a washboard, you can increase core strength. 

Bicycle Crunch

Lie flat on your back with your hands behind your head and bend your knees so that your shins and feet are in a tabletop position. Make sure that you feel your tailbone and lower back on the mat, as that is your anchor during this exercise. Extend your left leg long and angle it up slightly. Twist your torso to the right so that your left elbow touches the inside of your right knee. Return to the starting position and then immediately repeat on the other side. Continue for 30-45 seconds and then rest for 30 seconds before starting the next exercise. 

V-Ups

Lie on your back with your arms extended above your head. In one fluid motion, raise both your arms and your legs to come up into a “V” position. Make sure to engage your lower abdomen to lift your legs and don’t simply use your legs. Aim to touch your fingertips with your feet before lowering back down to the ground. Continue to repeat this motion for 30 seconds and then rest for 30 seconds before starting the next exercise. 

Forearm Plank

Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips. Lower yourself down onto your forearms so that your elbows are directly under your shoulders. Step your feet back into a forearm plank. Engage your glutes, core, and chest. Make sure not to sag your body, as you want to maintain a straight line. Hold this pose for 30-45 seconds and then rest for one minute before starting the next exercise. 

Crunches

Lie flat on your back and bring your hands behind your head. Bend your knees so that your shins and feet are in a tabletop position. Sink your tailbone and lower back into the mat to anchor yourself before you begin the exercise. Exhale as you lift your shoulders off the mat, engaging your core. Inhale as you lower yourself back down onto the mat. Continue this crunch motion for 30-45 seconds and then rest for 30 seconds before starting the next exercise. 

Reverse Iso Crunch

Lie flat on your back and bend your knees to bring your shins into a tabletop position. Keep your arms by your sides and press your palms into the floor. In a fluid motion, tip your pelvis toward your face, lifting your hips off the ground slightly. Do not try to rock and bring your knees to your forehead; rather, keep the movement small as we just detailed. Return to the start with control and continue to repeat for 30 seconds. Rest for 30 seconds and then start the next exercise. 

Sit-Ups

Begin by lying flat on your back with your knees bent, planting your feet flat on the ground about one foot from your buttocks. Keep your feet hip-distance apart. Cross your arms over your chest, interlock your fingers behind your head, or keep your arms by your side; the placement of your arms is completely up to you. During an exhale, engage your core to sit all the way up, touching your chest to your thighs. As you inhale, slowly lower yourself back to the ground and then repeat this motion for 30 seconds.

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For a lot of people, washboard abs are the epitome of peak physical fitness. There’s no denying the beauty of solid abs. They look great in photos, boost self-confidence, and help you maintain control over daily activities. The last point doesn’t sound as interesting, but a strong core is essential for optimal balance, posture, and reduced risk of injury.

Whether you already have a washboard stomach or you’re working on getting one, the yoga poses in this article are greatly beneficial. These poses are static and limiting movement is your ultimate goal. Maintain correct form throughout and engage your core muscles. If you fail to engage your core, your dream of strong abs fades farther and father away. You’ll know if your core muscles are activated because you’ll feel the difference!

6 Yoga Poses To Build Stronger Abs

Forearm Plank

Even though this is a classic core strengthener, people fail to execute it correctly. Begin in a tabletop position with your knees directly under your hips and your wrists directly under your shoulders. Lower yourself down onto your forearms and step your feet back. Make sure that your elbows are directly under your shoulders on the mat. Push your heels back, engage your thighs and glutes, and squeeze your core. Keep your back straight and neck in line with your spine. Hold for 30 seconds to one minute and then gently release.

Revolved Chair Pose

Not only does this pose work to strengthen your quads and glutes, but it also targets your abdominals and oblique muscles. Stand up straight with your feet together. Take a deep inhale as you raise your arms above your head. Simultaneously, shift your weight down and back as though you are going to sit in a chair. Keep your back straight and don’t let your knees extend beyond your toes. Draw your hands to your heart center in one inhale. During the exhale, hook your left elbow on the outside of your right knee. Twist to your right, opening up to your right side. Hold this pose for 5-10 breaths before returning to center and repeating on the other side. 

Upward Facing Plank

If you have any shoulder tightness, this is going to feel like a wonderful stretch, but it also helps to build core strength. Start in a seated position with your legs extended out in front of you. With your back straight, plant your hands on the ground (fingers facing forward) directly behind your hips. Lift your hips and allow the soles of your feet to fall towards the floor. Press them down flat if you can. Lift your chest, squeeze your glutes, and hold in your core. Hold this pose for 10 breaths. 

Locust Pose

This is a great prone position to counteract the many supine poses and exercises associated with abdominal workouts. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax. 

Boat Pose

This pose works to improve your core strength and balance at the same time. Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 30 seconds and then return to the starting position.

Side Plank

A lot of people neglect their oblique muscles, so this pose is just for them. Get into a plank position with your hands on the mat directly beneath your shoulders and your feet extended back. Shift your weight to your right hand and begin to twist, opening up as you stack your left foot on top of your right. Engage your right oblique and hip to lift up away from the floor. Extend your left arm up and direct your gaze toward your fingers. Hold this position for 5-10 breaths before switching sides. 

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The six-pack is the holy grail of fitness. Something magical happens when you look at a person with chiseled abs. How do you get abs of steel? As with toning the rest of the body, the recipe is simple: eat a healthy diet, drink less alcohol, do ab workouts, and engage in light cardio exercises.

In your quest to have a shredded abdominal area, you inevitably strengthen your core. A strong core can help you improve balance, overall strength, and reduce your risk of injury when performing other exercises. The core includes all the muscles that exist between your chest and hips. When you do an ab workout, you engage your rectus abdominis (the six-pack muscles), your transverse abdominis (muscles that wrap around your stomach), and your obliques (the side abs that assist with rotation).

The abdominal workout sequence in this article will engage all of these muscle groups to help you tone and strengthen your core. You’ll definitely feel the burn in your core so make sure to stretch after your workout. 

Plank

This is the go-to core workout that demands engagement from your entire abdominal area. Start in a kneeling position with your toes tucked. Walk your hands out until your legs are extended. You should be balancing on the balls of your feet and your hands, which should be directly under your shoulders. Engage your abs, glutes, thighs, shoulders, and chest to keep the body in a straight line. Hold this pose for 30 to 60 seconds and then rest for 15 to 30 seconds. 

Bird Dog

This exercise forces you to work on stability, which means that you have to engage your core to avoid twisting and rocking. Start in a tabletop position with your hands under your shoulders and knees under your hips. Engage your core as you extend your right arm in front of you and left leg in back of you. Pause in this position for half of a second and then draw your right elbow and left knee into your torso. Repeat until you complete 8-10 reps and then repeat on the other side. 

Russian Twist

This exercise focuses on working the obliques, but you still need to engage your abdominals. Sit down on your mat and lean back until you feel that your abs are engaged. Extend your legs up into a shallow “V” for a more intense workout, or bend your knees and hover your feet about six inches above the ground. Bend your elbows out to the sides and clasp your hands together over your chest. This is the starting position. Rotate your torso to the right side and reach your elbow back as you twist. Try your best to keep your core and legs stable. Rotate back to center and then to your left side in one fluid motion. Continue rotating back and forth for 10 reps per side. 

The V-Up

Get ready to feel the burn! Start by lying on your back with your legs extended. You can keep your arms by your sides or extend them overhead. In one movement, engage your core and lift your legs and upper body into a “V” shape. To make it more difficult, reach your fingers all the way to your toes instead of bringing your hands by your calves. Complete 8-10 reps. 

Bicycle Crunch

This is one of the most effective moves for your obliques and rectus abdominis. Lie flat on your back and place your palms behind your head with your elbows out the sides. Keep your legs extended out in front of you. Contract your abs and lift up slightly as you twist toward your right, while you simultaneously draw your left knee in. Your right elbow and left knee should almost meet. Return to center and repeat on the other side. Complete 10 reps per side. Make sure that you reach you elbows toward your knees and don’t simply bend your knee all the way in because that is an ineffective way to do this exercise. 

Leg Raises

Lie down flat on your back with your legs extended and your arms by your sides. Engage your lower abdominals and raise your legs until they are in a vertical position. The most important thing during this exercise is to keep your lower back flat on the ground. The way you do that is by holding in your lower abdomen the entire time. Lower your legs down slowly and then continue the leg lifts. Complete 10 reps. 

You can start with one time through this circuit and then advance to two or three times through the circuit for an intense ab workout. 

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Muffin tops used to be viewed in a positive light. They were the golden-brown, firmest parts of the muffin that were utterly delicious and addictive. Nowadays, a muffin top represents the fat that hangs over your waistband, be it in the stomach region, sides, or even that fat that creeps over the back of your pants. Since you can’t successfully tuck it all away in flattering attire, there’s only one way to get rid of it: the combination of diet and exercise.

Exercises that strengthen the core are wonderful, but they won’t yield the results you want unless you change your eating habits. Diet and exercise go hand in hand, and you can’t out exercise a poor diet. In addition to maintaining a healthy diet and engaging in core workouts, cardiovascular exercise is a must. Don’t try to spot-reduce; rather, the goal should be to spot-sculpt. Get rid of excess fat through diet and cardio workouts, and then add in the following core workouts to sculpt that midsection.

Hip Bridge

This exercise works to target your glutes, hamstrings, and lower back muscles. If you decide to extend one leg up toward the ceiling to increase difficulty, you’ll activate those lower back muscles even more to help get rid of back fat. Lie flat on your back with your feet flat and knees bent. Keep your arms by your sides as you lift your hips toward the sky. Engage your core and hold for three seconds. Lower your back onto the floor and then repeat to finish your reps. Complete three sets of 15 reps.

Hip Dips

Are you ready for those obliques to burn? These are great for toning the entire waistline! Lie down on your right side and plant your right forearm firmly beneath your shoulder. Extend your legs out, resting your left leg on top of your right. Press yourself up into a side plank and then dip back to the ground. Complete three sets of 12 reps per side.

Bicycle Crunches

This is one of the most effective exercises to target your entire abdominal area. You can almost feel the muffin top melt away with every set. Lie down on your back and place your hands behind your head to support your neck. Extend your right leg out and bend your left leg. Bring your right elbow to your left knee. Once you do this, extend your left leg out and twist to bring your left elbow to your right knee as you bend it. This should be done in one fluid motion, as though you are riding a bike. Keep alternating for 30 seconds. Repeat two more times.

Mountain Climbers

Your abdominal area cannot just be thought of as your abs. You have to tone your entire midsection to get rid of that muffin top, often times incorporating aerobics into your abdominal workouts. Mountain climbers do just that! Start in a plank position with your arms fully extended and hands planted firmly on the ground beneath your shoulders. Bring your right knee between your arms, quickly extend it back, and then bring your left knee between your arms. Keep alternative for 30 seconds. Repeat two more times.

Superman

You have to tighten the lower back muscles for a full-fledged core workout. This is a great prone position (face down) to counteract the supine (face up) ab workouts in this article. Lie face down on the floor and extend your arms above your head. Tighten your core and glutes to lift your legs and arms off the ground. The goal is to look like Superman in flight. Hold for 20 seconds and then drop back down to rest for 20 seconds. Repeat two more times.

Crunches

Let’s keep toning those abdominal muscles by continuing with crunches. This is an exercise to really help you develop that washboard. Lie flat on your back with your feet on the ground and knees bent. Place your hands behind your head, but don’t pull your head up with your hands. Engage your core and use those muscles to lift your head off the ground. Complete two sets of 10-20 reps, depending on your level of fitness.

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The secret to losing belly fat has finally arrived! No, the answer is not doing 1,000 crunches a day. A bunch of ab workouts will strengthen your muscles, but that won’t make the flab go away. In fact, getting little in the middle is about mixing it up.

When it comes to exercising, you want to avoid working out at a consistent pace. It’s all about the intervals. What are intervals, you ask? Interval training is all about incorporating bursts of high-energy exercise into a moderate workout. For example, if you are walking at a steady pace, sprint for 20 seconds every other minute.

A workout study, using exercise bikes, was conducted between two groups of women. The study revealed that women, who rode exercise bikes for 20 minutes, doing 8-second sprints and 12 seconds of moderate cycling, lost more fat than those who cycled at a consistent pace for 40 minutes. What this means is that your workouts will be a half as long, but you’ll burn more fat.

You can incorporate intervals in almost any activity or exercise routine. Use the examples below to boost your workout!

Use Time

The clock can help keep you on track with your workout itinerary. So many people like to socialize during their workout, which means they aren’t exercising at a sufficient pace to lose weight. Go at a normal pace for two minutes and then amp up your workout for 1 minute. Repeat this cycle for 30 minutes.

Use Music

A lot of people like to workout to different playlists. Use music to your advantage by having an even mix of upbeat and moderately paced songs. You can walk, run, dance, Zumba, or bicycle to the music.

Use Visual Goals

If you are exercising outside, jog or bike at a comfortable pace. Keep your eyes ahead of you and sprint to, for example, a stop sign that is roughly 20 yards away. When you reach your target, go back to your original pace. When your breathing returns to normal, set another marker to sprint to, and so on and so forth.

Make This Drink

Ingredients:

• 6 cups filtered water
• 1 tablespoon ginger, grated
• 1 cucumber, sliced
• 1 lemon, sliced
• 1/3 cup mint leaves

Instructions:

• Mix all of the ingredients together in a pitcher and store it in the fridge overnight, so that the flavors can infuse. Drink it all the next day. It will help flush fat from your body.

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The post The Secret To Getting Rid Of Belly Fat appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.