Your overall health and well-being are our focus here at Cenegenics Boston. Belly fat and love handles are not only unattractive, they are also unhealthy, often signifying toxic habits and underlying health problems. While we target your nutrition and exercise regime, along with prescribing the appropriate amount of hormones to get you back on track, there are some exercises you can you do to hammer away at your belly fat and rev your metabolism.
Shed that extra fat and reveal the abs you know are underneath with these 5 best exercises for a flat belly from Men’s Health:
If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise—which entails going from a pushup position to a jump and back to a pushup position—hits every muscle from head to toe. In fact, a recent study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.
DO IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That’s 1 rep.
2. Mountain climber
Think of the mountain climber as a moving plank. You perform a mini crunch when you explosively draw one knee into your chest. What makes this move so difficult, however, is that your core has to work overtime to keep your body stable and straight every time you lift a foot off of the floor, according to Gaddour.
“You can also do it interval-style, making it a serious conditioning move to ramp up your heart rate and burn a ton of calories,” he says. For example, do as many reps as you can for 20 seconds, rest for 10 and repeat for 4 minutes for Tabata Workout That Will Blast Belly Fat.
DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.
3. Archer row
Poor posture can lead to a bulging gut, so your desk-jockey slouch may be your flat belly’s enemy number one. To fix your day-to-day form, try the archer row to strengthen your core and your back at the same time.
“As your row the dumbbell in the plank position, you have to use your back muscles to keep your body in one strong, straight line,” says Gaddour. “If your shoulders round forward even a little bit, you’ll topple towards the pull of the weight.” Holding this position will help you build strength in your back and ab muscles to keep you upright.
DO IT: Grab one dumbbell. Get into a pushup position with your hands under your shoulders and your body forming a straight line from your head to your heels. Separate your feet so they’re slightly wider than hip-width and turn them so they both point to your left. With your right palm on the floor, hold the dumbbell in your left hand and perform a row. Be careful not to let your torso rotate with the weight of the dumbbell.
4. Half Turkish getup
The half Turkish getup might fall into the category of “core exercise,” but it’s far from an isolation move. “It works everything—your shoulders, hips, back, core, arms, and so many other muscles you never even think of,” says Robert dos Remedios, C.S.C.S. “It’s about as complete a full-body exercise as you’ll find.” That means it’s a comprehensive muscle-builder that will burn belly fat long after your workout is done.
DO IT: Lie faceup with your right leg bent and your left leg flat on the floor. Holding a dumbbell or kettlebell, raise your right arm straight overhead. Roll onto your left side and prop yourself up onto your elbow or hand, keeping your right arm overhead and your eyes on the weight. Pause, and then reverse the movement to return to the starting position. Perform all prescribed reps on one side before switching.
5. Dumbbell hot-potato squat
This cutting-edge fat-loss exercise will get your heart pumping and abs burning in almost no time. The squat attacks your largest muscle groups—like your glutes, quads, and hamstrings—while the dumbbell toss hits your upper body and ramps up your heart rate.
“Plus, holding the weight on just one side of your body increases the demand placed on your core,” says Gaddour. “As the weight changes from side to side, your core muscles are worked from every angle.”
DO IT: Grab a medium- to light-weight dumbbell and hold it in the racked position with your elbow bent and the end resting near your shoulder. Squat down so your quads are parallel to the floor, and then quickly pop up to standing, tossing the dumbbell from one hand to the other in front of your face.
To see the original article, and to see 5 more moves, visit http://www.menshealth.com/fitness/10-flat-belly-exercises