Get Rid Of Belly Creases Fast With These Toning Exercises, Trainer Says
If your fitness goal for beach season and beyond is to lose fat and tone up (especially in the midsection), rest assured, you're not alone. Dealing with belly creases can be incredibly frustrating, as they typically show up due to an excess amount of fat. You may really notice them when you're sitting down, and your stomach folds a bit. But don't fret, because in order to lose belly fat and get rid of belly creases, we have just the right game plan to follow.
First off, you need to eat at a calorie deficit, strength train on a regular basis, and get in your cardio and daily steps. When you're following these habits over a long period of time, the fat will come off. Although just doing core exercises alone won't help you flatten your stomach and get rid of unwanted belly fat, it will build muscle and strengthen the area so your abs will look much better when you lean out. It's the whole package that contributes to the end goal.
Here's a list of my favorite exercises that will help you tone up and get rid of belly creases. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Dumbbell Crunch
Position yourself flat on your back with your knees bent. A pair of dumbbells should be in each hand, and your arms fully extended. Begin the first crunch, coming up just high enough to flex your abs hard. Exhale as you complete the rep at the top, then lower back down to the starting position. Complete 3 sets of 15 reps.
Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says
Landmine Rotations
Begin this movement by putting a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight, and rotate the bar towards one side of your body while pivoting both feet in that direction. Leading your hips and shoulders, rotate the bar to the opposite side, maintaining tension in your core. Perform 3 sets of 10 reps for each side.
Decline Bench Leg Raise
Position your upper back on a decline bench with your arms holding the handle. Flatten your lower back, then begin lifting your feet towards you. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top, then slowly lower under control while maintaining tension in your core. Return to the starting position before performing another rep. Complete 3 sets of 10 to 15 reps.
Related: The Most Productive Floor Exercises To Get Rid Of A Flabby Stomach, Trainer Says
Band Rotation Chop
For this exercise, you'll tie a resistance band around a sturdy beam, and take a step out to the side to get tension on it. Hold the end of the band with a pronated (overhand grip) with both hands and a wide foot stance. Keep your core tight, and rotate the band across your body from your upper back. Flex your obliques during the entire range of motion, then return back to the starting position. Perform all prescribed reps before switching sides. Complete 3 sets of 15 reps for each side.
Sprinting
Sprinting is a great way to blast fat and torch calories fast. In addition to working your legs, sprinting engages your core muscles. They're needed to transfer power while you're running at a high speed. If you're anaerobically conditioned and used to doing interval training, you can add some short-distance sprints to your routine. Here are two examples:
- Sprint for 40 to 50 meters, rest as long as needed, then repeat for 6 to 8 rounds.
- Sprint for 100 meters, rest as long as needed, then repeat for 4 to 5 rounds.
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