Say goodbye to the hanging belly fat with these most effective ab exercises.
The pinchable soft belly that hangs over the jeans isn’t anyone’s deal look for the abs. It’s an aesthetic annoyance that actually carries major health risks.
According to America Heart Association, those with excess fat around the stomach and vital organs are at a higher risk for heart disease. Other studies have also linked dangerous visceral belly fat with some types of cancer, diabetes, liver issues, and more.
That’s right. Getting belly fat is far more about your health than aesthetics. Washboard abs are just an added benefit to losing the dangerous fat residing in your stomach.
But if you have tried to lose belly fat in the past, you probably know it isn’t as easy to shrink the stubborn fat in your abs.
It’s certainly a commitment that takes both lifestyle changes including your diet and workout routines.
If you don’t know where to start, especially the exercises, don’t sweat.
In this article, we have the 7 most effective ab exercises to target your midsection and get rid of hanging belly fat. The 7 Most Effective Ab Exercises to Get Rid of The Hanging Belly Fat, Trainer Reveals
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7 Most Effective Ab Exercises
If you don’t know where to start, especially the exercises, don’t sweat.
In this article, we have the 7 most effective ab exercises to target your midsection and get rid of hanging belly fat. The 7 Most Effective Ab Exercises to Get Rid of The Hanging Belly Fat, Trainer Reveals
1. Supine Bicycle Crunches
Of the exercises studied, the supine bicycle crunch was found to be the most effective move for strengthening the rectus abdominis.
This move is also a great choice for active individuals, as it incorporates a rotational movement of the trunk, which is similar to the motion used during many activities.
How to Perform:
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross your arms over your chest. Alternatively, you can place your fingertips on your temples. Just be sure not to pull on your head during the movement!
- Kick your left leg out straight, in line with your body, and a few inches off of the ground.
- At the same time, bring your right knee up to your chest, twisting your trunk in order to meet your left elbow with your right knee.
- Then, repeat the motion on the other side.
- Continue in this manner throughout the duration of the set.
2. Captain’s Chair Leg Raises
Captain’s chair leg raises can be completed in a variety of ways. However, this exercise is most commonly performed with a dedicated captain’s chair apparatus.
These “benches” typically have a back pad and two arms to cushion the elbows during the exercise.
This movement, in comparison to most of the others, studied, was found to be extremely effective, only beaten out by the bicycle crunch.
How to Perform:
- Place the forearms on the pads so that they are parallel to the floor.
- Lean back against the back pad.
- Allow your legs to hang freely.
- Next, contract your abdominal muscles as you tuck your knees to your chest. Alternatively, you can keep your knees straight as you lift your legs up for a more difficult variation.
- Then, slowly lower your legs back down to the starting position to complete the rep.
3. Swiss Ball Sit Ups
The stability ball, also known as a physioball or simply an exercise ball, is one of the simplest and most effective tools for strengthening the core.
Performing situps or crunches on a stability ball adds an element of instability, vastly increasing the contribution of the abdominal muscles.
How to Perform:
- Safely sit down on the stability ball, placing your low back as the main point of contact on the ball.
- Next, place your hands across your chest, keeping your feet flat on the floor.
- Slowly, crunch upward, contracting your abdominals.
- Then, slowly lower yourself back down, reversing the crunch motion to complete the rep.
4. Toe Touch Crunches
Toe touch crunches have been a commonly prescribed ab exercise for generations.
This move requires significant hamstring flexibility and core control, so if you can’t master it right away, don’t lose hope!
How to Perform:
- Lie on your back, with your legs straight, heels pointed directly at the ceiling.
- Straighten out your arms, reaching toward the ceiling.
- Next, perform a crunch, attempting to touch your toes with your hands.
- Once you’ve reached as far as possible, slowly lower your trunk back to the ground to complete the rep.
5. Torso Track
The Torso Track was a popular piece of exercise equipment a few years ago. Promoted by popular celebrity trainers, this tool was designed to improve abdominal strength.
Based on the study, it fell roughly in the middle of the exercises examined in terms of rectus abdominis activation.
How to Perform:
- Place a pad or extra towel on the ground for your knees.
- Grasp the handles, with the machine, arranged lengthwise on the ground in front of you.
- Push the handles forward, keeping your back straight.
- Once you’ve reached as far as you can, pull the handles back to the starting position, completing the rep.
6: Straight Arm Crunches
There are endless variations on the crunch exercise. One popular variation is the straight-arm crunch.
This movement is used in some common abdominal strength assessments because it is easy to standardize and ensure that the results of the test are reliable and valid.
How to Perform:
- Lie on your back, with your knees bent and your feet flat on the floor.
- Next, place your hands down at your sides, with your palms flat on the floor.
- Perform a crunch, sliding your hands forward on the ground.
- Once you’ve lifted your shoulder blades off of the ground, return to the starting position.
7. Reverse Crunches
Reverse crunches are a great way to mix up your ab-strengthening routine.
This move emphasizes the lower portion of the abs, but, like all ab exercises, it works the whole rectus abdominis as well.
How to Perform:
- Lie on your back with your feet flat on the floor and your knees bent.
- Place your hands down by your sides.
- Lift your legs and most of your low back off of the ground as you kick your feet toward the ceiling.
- Then, slowly lower back down to the starting position to complete the rep.
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