Stomach Exercise To Lose Belly Fat


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Stomach Exercise To Lose Belly Fat

  1. 1. M ® TheGreatest AbsWorkout Ever Unleash your abs with this exclusive plan from Get Fit, Stay Fit, the sequel to the best-selling Abs Diet By David Zinczenko LIVE LONGER! A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had a death rate more than twice that of the people with the strongest midsections. LIFT MORE! A stronger core supports your spine, so you can lift more MEN WITH weight in every exercise. Case FLAT STOMACHS in point: Canadian researchers ARE . . . found that men bench-pressed 40 percent more on a stable 50% surface—which best supported less likely their spines—than on an to develop unstable surface. heart disease. 16% less likely to die of a first heart attack. 50% PREVENT less likely to INJURIES! have erectile dysfunction. Research shows that men with the best-conditioned abdominal 70% muscles—guys who can perform less likely to at least 73 situps in 2 minutes— develop high are five times less likely to suffer blood pressure. a lower-body injury than those who can knock 35% out only 50. less likely to develop kidney cancer. 90% less likely to suffer from gallstones. IMPROVE YOUR 14% POSTURE! less likely Tight lower-back muscles from to develop excessive running pull your spine osteoarthritis. out of natural alignment. Strength- ening your abs can correct this 19% muscular imbalance, improving less likely to die your body’s posture to allow in a car crash. it to function properly.
  2. 2. The Ultimate Abs THE WORKOUT This routine attacks your midsection from every angle, so your abs are constantly challenged. Choose one exercise from each section, for a total of five. Perform one move Exercise Plan immediately after the other for the specified number of repetitions, then repeat the circuit. After 4 weeks, choose the exercise in each group that you didn’t perform in your previous workouts. This ensures that your muscles are always adapting to new stress. BURN OFF YOUR BELLY This interval routine is designed to strip away the excess flab that’s H aving worked at Men’s Health magazine for more than 10 years, I’ve seen all the hiding your six-pack. Do it 3 days a week, after your weight session or on the days in between. Use your mode of choice—a treadmill, stationary bike, or rowing machine. trends. (Uh, electrodes on my abs? No, thanks.) I’ve talked to trainers. I’ve tried just about every exercise ever concocted. In a lot of ways, my workout is my work. STEP 1 Warm up for 3 to 5 minutes at an easy pace, about 30 to 40 percent of your best effort. But I’m also busy with calls, meetings, and all the stresses that go with any job. So I know STEP 2 Run, cycle, or row at 95 percent of your highest effort for 30 seconds. you want an exercise plan that fits into your life—not one that is your life. This routine is short and simple. In addition to performing this workout three times a week, train your largest STEP 3 Perform active rest, slowing back down to your warmup speed for 90 seconds. mc Go to muscle groups with classic moves like squats, bench presses, deadlifts, and rows. And add STEP 4 Repeat five to seven times. MensHealth. com/abs the 12 Abs Diet powerfoods to your diet. (See for a meal plan to go.) The STEP 5 Once you can complete eight intervals, reduce the length of your active for a free abs newsletter. end result: You’ll lose fat, build muscle, flatten your stomach—and change your body forever. rest periods by 5 to 10 seconds each workout, until they’re only 30 seconds long. STANDING WEIGHTED CRUNCH CABLE CRUNCH Lie on your back with your knees bent, Attach a rope to a high-pulley cable. and hold a weight plate or dumbbell SECTION Stand with your back to the weight 1 on your chest. (If that’s too hard, stack and hold one end of the rope just do a traditional crunch.) Slowly on the left side of your head and the crunch up, bringing your shoulder other end on the right. blades off the floor. Pause, then lower Crunch your torso down. Pause, yourself to the starting position. then return to the starting position. Do 10 to 15 repetitions. Do 10 to 15 repetitions. PULSE-UP FIGURE-8 CRUNCH Lie on your back with your knees bent at a 90-degree angle, squeezing a Lie with your hands under your light medicine ball tightly between them, tailbone and your legs extended and place your feet flat on the floor. straight up toward the ceiling, SECTION Place your fingers behind your ears, 2 perpendicular to your torso. then slowly raise your head, shoulders, Lift your hips off the floor in a and feet off the floor. straight line. Pause, then lower Keeping your torso up, move your knees your hips . in a figure-8 motion. Each figure-8 is Do 10 to 15 repetitions. one repetition. Do 10 to 15 repetitions. MEDICINE-BALL SIDE JACKKNIFE TORSO ROTATION Lie on your left side, with your legs nearly straight and slightly raised off Hold a medicine ball or basketball the floor. Also, lift your torso off the floor, in front of you as you kneel and with your left forearm on the floor for sit back on your heels. Quickly SECTION balance. Hold your other hand behind 3 twist to your left and set the ball your right ear, with your elbow pointed down behind your back. toward your feet. Lift your legs toward your torso while keeping your torso Twist to the right and pick up stationary. Pause to feel the contraction the ball, then bring it around to on the right side of your waist. Then your left and set it down again. slowly lower your legs and repeat. That’s one repetition. Finish the set, then switch sides. Do 10 to 15 repetitions. Do 10 to 15 repetitions. TWO-POINT BRIDGE NEGATIVE CRUNCH Sit with your knees bent and your feet flat on the floor, shoulder-width apart. Assume the standard pushup (Tuck your feet under weights to position. Lift your right arm and maintain balance.) Extend your arms in left leg off the floor at the same SECTION front of you with your fingers interlaced. 4 time. Hold for 3 to 5 seconds, then Begin with your upper body at slightly lower them. That’s one repetition. less than a 90-degree angle to the floor. Lower your upper body toward the floor, Return to the starting position, curling your torso forward, rounding then repeat, lifting your left arm your lower back, and keeping your abs and right leg this time. contracted. When your upper body Do 10 to 15 repetitions. reaches a 45-degree angle to the floor, return to the starting position. Do 10 to 15 repetitions. BACK EXTENSION TWISTING BACK EXTENSION Position yourself in a back-extension station, and hook your feet under the Position yourself in a back-exten- leg anchor. Hold your arms straight sion station, and hook your feet out beyond your head. Lower your under the leg anchor. Lace your SECTION torso, allowing your lower back to hands behind your head. Lower 5 round slightly, until it’s just short of your torso, allowing your lower perpendicular to the floor. Pause, back to round slightly, until it’s just then raise your upper body until short of perpendicular to the floor. it’s slightly above parallel to the Raise and twist your upper body floor. At this point, you should until it’s in line with your hips and have a slight arch in your back, facing right. That’s one repetition. and your shoulder blades should Repeat the move, this time be pulled together. twisting to your left. Do 10 to 15 repetitions. Do 10 to 15 repetitions. F I R S T PA G E : P H OTO G R A P H B Y P I OT R S I KO R A , STYLING: LAURI EISENBERG/R.J. BENNETT, GROOMING: KEVIN DONLIN/SUSAN PRICE, 2 (X)IST SHIRT, REEBOK SHORTS T H I S PA G E : P H OTO G R A P H S B Y B E T H B I S C H O F F, GROOMING: KEVIN DONLIN/SUSAN PRICE