Fitness yoga

5 Moves That Target Belly And Back Fat

By Brook Benten, ACSM-certified Exercise Physiologist 

Photograph by Brook Benten

There's a reason fitness professionals like myself are so core-crazy: Gams and guns may get all the attention, but strengthening your middle makes every move easier and safer. With these five exercises, you'll build a center that will keep you stable whether you're lifting a bag of groceries, gardening, or shaking it on the dance floor! (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)
Perform this express belly-and-back workout everyday for optimal core strength benefits.

1. Bird Dog

Photograph by Brook Benten

 

Begin on all fours with hands under shoulders, knees under hips, on cushioned surface. Reach left arm forward and right leg back until your body forms one straight line from wrist through torso to heel. Hold momentarily, then return to starting position. Repeat with right arm/left leg. That's 1 rep; do 12.

2. Cat/Cow

Photograph by Brook Benten

 

From the same position on all fours, round back toward ceiling like a hissing cat. Let head fall down like dead weight. You will feel a gentle stretch through your belly and back. Next, drop belly button toward floor, and lift head until looking forward—cow position. That's 1 rep; do 12. (This is also one of several great pain-fighting moves.)

3. Warrior to Side Angle to Reverse Warrior

Photograph by Brook Benten

 

Standing with feet together, step left foot back into wide stance; left toes will point away from you, right foot pointing straight ahead. Sink down, staying balanced with head up and back straight, until right thigh is parallel with ground. Raise right arm out straight in front, left straight out behind.
Keeping legs in same position, lean forward and rest right forearm on thigh and reach left arm up and overhead into Side Angle. Lower left arm until hand is resting on side of left thigh. Slide hand down to knee and lift right arm overhead; raise gaze toward right hand. That's 1 rep; do 12. (Here are the 5 best yoga moves for weight loss.)

4. Supported Forward Fold

Photograph by Brook Benten

 

Stand with feet hip-width apart. Take deep breath and place hands on fronts of thighs. Exhale, tuck in abdomen, and, using muscles in lower back, slowly slide hands down legs until you feel a gentle stretch in your hamstrings, taking care to keep a neutral spine (don't round your back). Keep head in line with rest of spinal column. Hold 30 seconds, and then, using core muscles, slowly rise back up.

5. Supported Back Bend

Photograph by Brook Benten

 

Stand with feet shoulder-width apart. Reach behind and place fingertips just above kidneys. Exhale and lean shoulders back while keeping hips forward over ankles. Allow head to fall backward, looking up at ceiling. Only bend as far backward as is challenging but comfortable for your lower back. Hold 30 seconds, and then slowly return to starting position.

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