Many bodyweight exercises work at strengthening just the abdominal core, but planks and lunges not only target your core, but burns belly fat too. Let’s look at some advanced workout variations of each type…
Most of us are familiar with the basic bridge plank, but let’s look at the Side Plank and one of its variations:
Lie on your side with your legs straight. Prop yourself up with your forearm so your body forms a diagonal line from your shoulders to your feet. Rest your free hand on your hip. Pull in your abs and hold for 60 seconds. If you can’t hold your abs in for that long, hold for 5 to 10 seconds, rest for 5 seconds, hold again, etc. for 1 minute total. Be sure to keep that straight line by keeping your hips and knees off the floor.
Side Plank With Rotation
From the Side Plank position, brace your abs and reach your free hand toward the ceiling. Next, rotate it downward while twisting your body downward until your torso is almost parallel to the floor. Finish the repetition by returning to the side plank starting position. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in. Step backward with your left foot and lower your body until your knees are bent and your front leg perpendicular with the floor. During the time you are stepping backward and lowering yourself down, push the dumbbell directly overhead without bending or leaning at the waist. Lower the weight back down to the starting position as you push quickly back to the starting position. Do 10 to 15 of these, then switch sides.
Lunge With Rotation
Grab a 5 to 15-pound dumbbell by the ends with both hands. Keep your elbows straight, but not locked. Stand with your feet hip-width apart and your arms straight out. Pull in your abs and take a big step forward with your left foot while at the same time twisting your torso to the left as you bend your knees and lower your body until your front leg is perpendicular with the floor. Twist back to center, push off your left foot, and back to the starting position. Do 2 or 3 sets of 10 to 15 reps and then repeat with the other leg.
Add these advanced plank and lunge workouts to your normal abdominal routines to bring your core building and belly fat burn to the next level.