A tight, well-defined midriff is a fitness goal many people share and building a strong core has benefits aside from aesthetics.
Speaking exclusively to GB News, experts share lifestyle tips to help you burn fat. They also share the best exercises to tone and strengthen your core.
The advice comes from a personal trainer at OriGym, James Brady, who explained the importance of making general lifestyle tweaks to achieve a weight loss transformation.
Looking carefully at your overall expenditure from exercise and daily activities, what you eat and what you drink will be transformative in your health and fitness journey.
The expert shared three key pieces of advice: “Engaging in regular physical activity [is important]. Completing 150 minutes of moderate to vigorous physical activity a week can help reduce weight gain.
“Maintain a healthy diet by reducing your intake of sugar and eating healthier food groups such as protein, healthy fats, and high fibre can reduce body fat. Also, drink water. Staying hydrated can promote feelings of fullness, meaning you’re less likely to overeat.”
Following this advice will create a healthy lifestyle that will, in turn, result in weight loss and weight management. Toned abs are a mix of diet, genetics and exercise, but if you have a layer of fat on top of your abdominal muscles, these won’t be visible. Following the above advice will help reveal the definition underneath.
When you get to this stage, James revealed some of the best abs exercises anyone can do. He said: “This workout is focused on beginners and can be done in whichever order suits you best. If you find it to be too easy, simply increase the number of sets and reps.”
Plank
“Lie flat on your stomach, using forearms and toes for support. Push the body up from the floor. Hold the position for as long as is comfortable.”
Basic crunches
“Lie down and bend your knees with your hands across the chest. Exhale and lift your upper body. Inhale and return to the starting position. Two sets of 20 reps.”
Leg raises
“Lie on your back with your legs outstretched. Slowly raise the legs to the ceiling while engaging the core. Lower the legs slowly without letting them touch the floor. Three sets of 10 reps.”
Straight-legged sit-up
“Lie on your back with your legs outstretched. Slowly lift the upper body while keeping the back and legs straight. Stop in an upright sitting position, then lower back down. Three sets lasting a minute.”
Bicycle crunches
“Lie on your back with your hands behind your head. Raise the head and shoulders, twisting the torso as your left knee is brought to the right elbow. Hold for one to two seconds, and then repeat with the alternate knee and elbow. Three sets of 10 to 20 reps.”
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Mountain Climbers are good for cardio and your core
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Russian twists
“While sitting with your feet lifted off the floor, rotate your torso from side to side. Three sets of 10 to 20 reps.”
Mountain climbers
“Lower into a plank position, bringing one knee to your chest then kick your leg back. Quickly alternate between both knees. Perform up to one minute.”
Burpees
“From standing, squat down while bringing the hands in front of the body. Lower the hands and kick the legs into a plank position, jump the legs forward and return to the squatting position. Two sets of 10 to 20 reps.”
Looking for more fitness advice? Experts share how to banish bingo wings with three simple exercises you can do at home. They also revealed two food groups to eat more of to burn fat.
