Blast Belly Fat – How to Get Abs!

7. AB EXERCISES

Now that you’ve tackled the belly fat, you can start thinking about building those abdominal muscles. Abdominal muscles consist of three layers. The deepest layer is made up of the transversus abdominis muscle, which acts as a girdle or corset, pulling you in and providing support and stability. Next up lies the rectus abdominis (i.e. the “six-pack” muscle), which flexes the spine. Most superficial are the internal and external oblique muscles, which turn the trunk. Your goal is to target all these muscles. The transversus abdominis may not sound like much to you, but in truth it is one of the most important muscles to target, as unlike the others is actually pulls you in. In other words, it makes you thinner.

The abdominal exercises below should be performed two to three times weekly (beginners can start with two). Perform 1-3 sets of 15 to 20 repetitions. After each set rest for 30 to 60 seconds. Fat loss is visible pretty quickly; building muscle is a slower process. Expect visible results in approximately 4 weeks.

8. ABDOMINAL HOLLOWING. SAY WHAT?

Targets the transversus abdominis muscle.

Get down on all fours.
Let your belly hang down as you take a deep breath.
Breath out. At the end of exhalation, gently draw your bellybutton inward and upward toward your spine. You should feel it tightening around your waist, as though you were trying to squeeze through a partially closed door.
Hold for 10 seconds, rest for 10 seconds.
Work up to 10 repetitions.
During each movement, your spine position should not change. Also, don’t hold your breath, breathe freely.
You can also do variations of this exercise sitting or standing – any place, anywhere.

9. CRUNCHES

This move targets the rectus abdominis.

Lie on your back
Place your hands lightly behind your neck Pull your knees in and keep your feet flat on the floor
Gently lift your head and shoulders no more than 30 degrees above the ground Hold for three seconds
Slowly and controlled return your shoulders to the resting position.
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