Studies show that exercise can help relieve bloating, whether it’s from too much pizza and beer or one of these five weird things making you bloated. And while most aerobic exercise will do the trick, a workout that hits your core would make the most sense if it’s your belly that’s bloated.
But, the real trick is to focus on your body as a whole instead of just honing in on your core. “If you just focus on core isolation exercises you will feel like you are really hitting those muscles but you really are not getting the most engagement you can, there is science out there to prove it,” says TS Fitness Founder and Program Director, Noam Tamir, CSCS. What will help you shed that “bloated” belly look, plus sculpt your abs, is full body exercises. In fact, focusing on your legs may be a better idea than focusing on your core: “They are bigger muscles and the core is a synergist when using them,” explains Tamir. That means that even though these aren't "abs moves" per se, each one will force your core to work—hard. What’s more: “Your E.P.O.C or what many people call the afterburn will be higher when you train this way,” says Tamir, so you’ll continue to burn calories long after the workout has ended.
Time: 30 minutes Warmup: 5 minutesd of mobility and activation exercises. [Try this routine.] Sets: 5 Rounds Exercises:
A. Carries - 30 seconds work /30 seconds rest
B. Walking Lunges- 30 seconds work /30 seconds rest
C. RKC Plank- 30 seconds work /30 seconds rest
D. Kettlebell Swing – 30 seconds work / 30 seconds rest
E. Shoulder Tap - 30 seconds work / 30 seconds rest
F. Burpee 30 seconds work / 30 seconds rest
Click through for photos and more info on each move >>>
1. Dumbbell or Kettlebell Farmer carries
"These are excellent for calorie torching since they challenge every single part of the body, especially the core, because you need to stabilize that upright position," says Tamir. An added bonus is that they are functional.
"Many people can hold planks for minutes and minutes but try an RKC plank and you will see that not all planks are created equal," warns Tamir.
How to: Get in a standard forearm plank with your hands clasped in front of you. Firm up your whole body, driving your elbows towards your hips and pulling your toes towards your hips. "Your heart rate will shoot up and all the muscles in your body will light up," says Tamir.
"This hip hinging exercise is one of the most highly metabolic movements out there," says Tamir. "The great thing is that this is a hip dominant exercise compared to the numerous high intensity quad dominant exercises out there."
5. Shoulder Taps
"This exercise gets great recruitment of the core including the obliques because you are resisting rotation of the body, but since you are in a high push up position, your whole body is working," says Tamir.