You are not alone if you have stubborn tummy fat now that you are in your 30s. A lot of people battle with the gradual buildup of belly fat, especially as they become older. While reducing belly fat can be difficult, it is quite doable with the appropriate ab exercises that target all of your core muscles and a combination of healthy nutrition to maintain a calorie deficit. I’ll share seven quick and simple ab workouts with you today to lose belly fat before 40.
Ab exercises for a truly defined core that stands out among fitness lovers and athletes alike need hitting your core from all the different angles and movement patterns to ensure each muscle is engaged. They are far from a conventional “hundreds of sit-ups” style workout. Here are my top seven quick and simple ab exercises to burn abdominal fat before 40. Each exercise should be done for 30 seconds, followed by a 15-second break before moving on to the next one. As part of your exercise regimen, try to perform the workout three times in a row at least twice a week.
1. Bicycle Crunches
Bicycle crunches give you a complete abdominal workout by working both the rectus abdominis and obliques. Stability and coordination are necessary for this dynamic motion, which ensures that your muscles are being worked while your core is being strengthened.
Your obliques and rectus abdominis are worked throughout this exercise. Lay flat on your back, hands behind your head, and elbows extended to complete a bicycle crunch. Lift your legs and make a 90-degree bend in your knees. Turn your upper body, straightening your left leg and bringing your left elbow to your right knee. Flip over and place your right elbow on your left knee. Repeat to the desired duration.
The plank can help you stand up straighter, reduce your risk of developing back problems, and build the deep core muscles that support your spine. This exercise focuses on the transverse, obliques, and rectus abdominis.
Starting in a forearm plank position, straighten your legs in front of you while keeping your elbows under your shoulders. Keep your body in a straight line from your head to your heels.Hold this position with your entire body held taut. Keep the required hold time constant.
3. Leg Raises
Leg raises effectively exercise the lower abdomen, a region of the body that is frequently overlooked in many conventional workouts. The main muscle groups used during this exercise are the rectus abdominis and hip flexors.
Lay flat on your back, legs fully extended, and arms at your sides or under your hips for support to complete leg lifts. Lift your legs up at a 90-degree angle while keeping them straight. Return your legs to the ground while lowering them gradually. For roughly one second, squeeze the end of the range. Repeat to the desired duration.
4. Russian Twists
The Russian twist is the next exercise on this list of simple ab exercises to burn belly fat. Russian twists aid in boosting the rotational strength and power needed for daily activities and athletic movements. During this workout, your rectus abdominis and obliques are worked.
Sit on the ground with your feet flat and your knees bent to perform a Russian twist. With both hands extended in front of you, hold a weight or object. Bring the weight next to you by turning your torso to the left. After coming back to the centre, turn to the right. Repeat to the desired duration.
5. Side Planks
The lateral core muscles must be stabilised with side planks to ensure balanced strength. Your obliques, transverse abdominus, and quadratus lumborum are all worked out by this workout.
Lay on your left side with your left elbow supported and your elbow tucked under your shoulder to complete a side plank. Put your feet in a stack and raise your hips off the floor.
Hold this position while contracting your obliques and core. Hold for the desired length of time before switching sides.