Trying to lose belly fat can seem like an impossible feat. SWEAT [1] trainer Kelsey Wells [2] wants you to know you are not alone! When we spoke to her recently, she laid down the truth for us: "How our bodies store fat is mostly based on genetics. That said, it's impossible to spot-reduce body fat." So how can you effectively reduce fat on the abs? Kelsey explained that "you have to reduce overall body fat." When it comes to working the abs, she's a fan of plank variations [3] since they work your entire core, not just the front of your body. Here are Kelsey's favorite core moves from her PWR Workout Program [4] to reduce overall body fat while strengthening your core and toning your abs. It's a triple win!
Push-Up to Side Plank
- Place both hands on the mat slightly more than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.
- Inhale. While maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso toward the floor until your arms form two 90-degree angles.
- Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your right hand and extend your arm upward. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.
- Inhale. Lower your right hand and untwist your torso to return to the starting position.
- While maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso toward the floor until your arms form two 90-degree angles.
- Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your left hand and extend your arm upward. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.
- Inhale. Lower your left hand and untwist your torso to return to the starting position. Continue alternating between right and left for the specified number of repetitions.
Kelsey recommends doing three to four sets of 10 to 12 reps each.
Bent Leg Raises
- Start by lying on your back on a yoga mat with your hands beneath your pelvis .
- Engage your abdominal muscles by drawing your belly button in toward your spine and elevate your legs off the mat slightly This is your starting position.
- Inhale. Bend your knees and, using your abdominals, draw them in toward your chest, ensuring that your feet stay together (and your lower back on ground).
- Exhale. Slowly extend your legs to return to the starting position.
Kelsey recommends doing three to four sets of 10 to 12 reps each.
Standing Oblique Crunch
When it comes to selecting a weight, I always recommend starting with a low weight and increasing in increments as your strength and confidence improve. Select a weight that is a 7/10 difficulty for you (one being incredibly easy and 10 being impossible).
- Holding a kettlebell in your left hand, plant both feet on the floor shoulder-width apart. Place your right hand behind your ear. This is your starting position.
- Inhale. Stretching your right obliques, lower the kettlebell down your left leg and draw your ribs toward your left hip.
- Exhale. Contract your right obliques to straighten your torso to return to the starting position.
- Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Kelsey recommends doing three to four sets of 10 to 12 reps each.
Hanging Leg Raise
- Standing on a bench, hold onto the chin-up bar with an overhand grip (palms facing away from your body), hands shoulder-width apart. Step off the bench and extend your arms so that you are hanging from the chin-up bar. This is your starting position.
- Inhale.
- Exhale. While keeping your legs extended, slowly raise your legs upward until they form a 90-degree angle with your hips.
- Inhale. Slowly lower your legs to return to the starting position.
- Repeat for the specified number of repetitions, ensuring that you keep your abdominals engaged to prevent your body from swaying.
Kelsey recommends doing three to four sets of 10 to 12 reps each.
Cable Crunch
- Connect the rope attachment and set the cable pulley at the top of the pole.
- Turn to face the cable pulley and grasp the rope attachment with both hands.
- Standing two steps away, come to a kneeling position with toes tucked. Bend your elbows so that the rope attachment is positioned just above your head and your hands are by your ears. This is your starting position.
- Inhale.
- Exhale. Using your abdominals, flex (bend forward) your torso and draw your elbows into your knees, ensuring that you keep your hips as still as possible.
- Inhale. Extend your spine to return to the starting position.
Kelsey recommends doing three to four sets of 10 to 12 reps each.