Get Rid of Belly Jiggle With This Toning Total-Body Workout, Trainer Says
When it comes to your overall health, having a strong core is incredibly important for many reasons. Keeping the muscles in your midsection fit improves your balance, keeps you stable, and lowers the risk of injuries. It also allows your arms and legs to move smoothly and work properly thanks to the fact that a body is so interconnected, according to Harvard Health Publishing. That's why toning up your tummy may be a fitness goal of yours, and we're here to help with exactly that. We spoke with fitness trainer Angela Gresham of Fitness at Your Best who shares the best way to get rid of belly jiggle with a total-body toning workout.
"In order to be successful in working the core and toning the center of the body, we really need to work it at every angle and with a variety of exercises," Gresham tells us. That's why she suggests four exercises that will drastically enhance the appearance and structure of your core.
To get the results you're looking for, Gresham recommends tackling this workout three to five times a week. It can either be done on its own, or it can be added to a longer workout depending on your preference and ultimate goals. Read on to learn more about the workout that will help you get rid of belly jiggle. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Standing abdominal side bend with elbow to knee oblique crossover
According to Gresham, kicking things off with a standing ab exercise will activate your abdominal muscles and bring your heart rate up. This will contribute to your overall calorie burn.
To tackle this exercise, Gresham notes to start with your feet the same distance apart as your hips while keeping your knees slightly bent. Once you're in the proper position, you'll want to pull your belly button in towards your spine, and put your hands on the back of your head. Then, bend your body to the side, and reach your right elbow towards the ground before bringing your body back up. Next, you should lift your knee while bringing your right elbow to your left knee, all while pulling your ab muscles inwards. The goal here is to have your elbow and knee come together briefly. Repeat this movement 10 times on one side and then the other.
While doing this exercise, note that you'll want to be sure your hips don't move a ton. The main focus is on your abs. At the same time, Gresham says that in order to increase your heart rate, you'll want to up the "tempo" of the movement.
Pushup plank with alternating knees to chest and hip raise
Next, Gresham says that building strength and stability will tighten up and tone your core in this exercise. Assume a pushup plank by putting your hands under your chest and pulling your abdominals in. Gresham says to be sure you do not arch your back by squeezing your glutes slightly towards you. Remain in this position for 10 seconds prior to gradually alternating your knees into your chest for a count of 10.
Continue the plank as you bring your hips up to form a triangular shape, and then gradually bring them down to the position you started in. Do this five to 10 times, making sure to control your abs.
Crunches with legs up with a lower abdominal lift
Get ready for a more repetitive exercise that will increase the burn in both your upper and lower abs. To take your crunches up a notch, Gresham says to lie on your back with your legs pointed up. If you find this difficult due to tightness in your hamstrings, you can make things a little easier on yourself by bending your knees slightly.
With your legs still up in the air, put your hands behind your head, and perform 10 crunches. Gresham explains, "The trick to making sure you work those deep muscles and don't hurt your neck is to look at your belly button and keep your chin into your chest."
While that will give your abs a good workout, that's not where this exercise ends. Gresham says that once you've completed 10 crunches, you'll want to hold your head up and "slowly lift your hips up to the sky by pulling in the lower abs." Using tiny and controlled movements, repeat this 10 times.
If you're feeling up to it, Gresham adds that you can do the exercise one more time from the start. Once you've done that, move on to the final exercise that Gresham recommends for strengthening and toning up your midsection.
Bicycle abdominals with tempo variation for an extra burn
You don't actually have to hop onto a bike to do this belly-burning exercise. Instead, Gresham says to start by laying on your back and bringing your knees up toward your body. Then, with your hands placed in the back of your head, do a slow twist by reaching your right elbow to your left knee while you straighten your right leg. Gresham notes that it's key to keep your head up as you complete this exercise while your chin is to your chest.
Once you have your form and movement down pat, you can switch to the other side and continue to do so 10 times. Gresham adds, "Then, without coming down, continue the bicycle movement, but change the tempo to double time keeping the torso controlled and the abdominals pulled into the spine." For the best results, Gresham suggests to repeat this slowly 10 times.
More content from Mind + Body
- – Foolproof Ways To Lead an Incredibly Healthy Lifestyle, Science Says
- – Tom Selleck Has a Secret To Staying Active at 77
- – The 5 Best Exercises To Lose Belly Fat and Slow Aging, Says Fitness Expert
- – Want a Lean Body for Good? Adopt This Floor Workout ASAP, Trainer Says
- – Lose the Extra 10 Pounds With This HIIT Workout, Says Trainer
- – The #1 Floor Workout To Lose Stubborn Belly Fat Fast, Says Trainer
- – What Science Says About the Cardio Habits That Slow Aging
- – John Travolta Navigates Life Incredibly at 68—Here's How