Top 10 Beginner Kettlebell Exercises for Women

Regular workouts are the best way to help you burn extra calories, whether it is about reducing your body weight or promoting a healthier lifestyle.

Different workouts target different parts of the body and having proper information on them will definitely improve your workout experience.

Here are the twelve workouts that burn more calories than running.

1. Swimming

Swimming is an ideal workout for those looking for a full body workout without having to deal with sweat and joint pains.

Experts recommend swimming among adults and the elderly since the exercise puts less stress on joints and is a very good calorie burner.

Not talking about leisurely swimming, a swimming workout routine is highly intensive and, depending on the technique burns an average of four hundred calories in just thirty minutes.

There are plenty of techniques involved, which give you a wide range of alternatives and help in muscle recruitment and coordination.

Swimming affects areas such as the hands, legs and core muscles.

Resistance from ocean currents promotes more calories burned and is the best swimming workout.

A swimming instructor should always coordinate swimming activities regardless of your swimming ability.

2. Rope Jumping

Rope jumping is more of a workout than a playtime activity.

According to fitness trainers, you burn more calories on rope jumping as compared to running especially if you jump higher and faster.

A one fifty pound jumper burns an average of three hundred and fifty calories in thirty minutes on jumping alone.

Another advantage is that rope jumping requires minimal space and equipment since you only require a good rope, small room, and some jumping shoes.

Affected areas include the lower body muscles from the toes to the thighs and upper torso muscles such as the back, arm, and tummy.

Rope jumping ranks as the best value workout routine suitable for all ages.

3. HIIT

HIIT stands for high-intensity interval training and includes different short but intense workout procedures to help burn more calories, promote muscle growth and promote a healthier lifestyle.

Trainers recommend different routines that suit your body shape, weight and targets.

For instance, cardiovascular exercises combined with body strength boosting routines ensure calories burned during and after the workouts.

HIIT exercises require minimum equipment and space making them easy to perform.

A typical workout can take between ten to forty minutes with breaks in between.

A good high-intensity interval training should include exercises that affect chest, limb and core muscles.

Depending on the frequency and intensity of your workout, you will end up burning more calories than running.

4. Rowing

This is an ideal calorie burner and a good alternative to running.

Rowing includes both the legs and the back, which are some of the biggest muscle locations in the body.

Rowing continuously uses up muscles from the quads, glutes, hamstrings, triceps, and biceps.

Intensive rowing guarantees more calories burned compared to running with an average person burning an average of three hundred and fifty calories in thirty minutes.

Rowing can be either indoor or outdoor.

Outdoor rowing is ideal for those looking for harder conditions such as weather and alternating currents that generate resistance.

5. Rock climbing

Another full body exercise that engages all the primary muscles in the body.

Normally viewed as a fun past time activity, rock climbing can take place in specifically designed indoor rock climbing facilities or you can pack up for an adventure and get to climb actual rocks!

Depending on the intensity of the climb, an average person can burn an average of four hundred calories in a thirty-minute workout.

The activity engages the back, core and limb muscles all the way to the tips of fingers and toes.

Rock climbing improves balance and improves body strength with good mental benefits as well.

Trainers recommend this to young adults who may require controlling their body weight.

6. Cycling

Cycling is an enjoyable workout routine suitable for all ages and genders.

It is remarkably easy to learn and requires good balance and patience.

As a workout routine, cycling is intensive and a good calories burner.

Average cycling burns approximately six hundred calories per hour, which can change depending on the distance and intensity.

Cycling affects the lower limbs, arms, back and shoulder muscles.

If you are low on space and time, you can try out indoor cycling as well with the exercise guaranteed to heighten metabolic activities to a period of up to forty-eight hours.

For best results, it is best to combine intensive cycling reps with resting intervals.

7. Kettlebells

You may probably be wondering what these are, Kettlebells are weights made from either iron or steel and carry a handle on the top side, much like a kettle.

You swing the kettlebells back and forth and the shape and weight affect the core muscles more effectively than the barbell.

These muscles simultaneously work with the back and arm muscles and limb muscles.

This workout is a full body exercise that burns an approximate of twenty to twenty-five calories per minute.

To work with kettlebells you only require the bells and assistance of a good trainer.

One of the best workouts for running.

8. Burpees

In this time and age, you probably know burpees.

A burpee is a set of workouts done repeatedly, it includes squats, kicks, jumps, and pushups.

This workout is simple and easy to learn, it is also one of the best workouts compared to running.

You burn about six hundred calories per hour, these exercises are as intense as they get.

They involve all your major muscles ranging from the limbs to the head muscles.

An intensive burpee workout includes all the aspects of a good workout session.

This workout improves resistance, body muscle recruitment and overall body strength.

9. Battle Ropes

These are weighted ropes set up on a wall like surface; they increase body strength and cardio as well.

Working out with these ropes is intense because they target the core and upper body.

They utilize major muscles in the upper torso.

Fitness experts recommend complementing battle ropes with cycling to achieve a well-balanced body workout.

A suitable alternative to running, battle ropes have long been fitted in martial arts and football gym lockers but are now available mainstream.

They include techniques such as the wave, slam, grappler, circles all that target different body areas.

This high-intensity workout burns more calories than running and is a good way of stretching after an equally intense workout.

10. Lifting Weights

Lifting different weights is an intensive workout routine best suited for adults looking to add a little body weight and improving body strength and resistance.

Different weights vary the intensity of the routines.

The weights range from heavy bars to armrests and work best when done in coordination with a fitness expert.

They target muscles from the leg to the core and upper torso muscles, which include neck and shoulder muscles.

A good workout session burns approximately three hundred calories per hour.

Weights are easily attainable and are available at the local gym.

11. Boxing

Boxing is one of the best ways to burn calories!

On estimate, an average boxer burns an impressive seven hundred calories per hour.

Boxing involves the leg and arm muscles, which include both the biceps and triceps.

Boxing improves stamina and posture; it is a great way to keep fit suitable for all types of people.

12. Dancing

Dancing sessions burn four hundred calories per hour.

A very fun workout dancing improves body muscle coordination and is ideal for different ages and classes of people.

A session can range from simple to very intense and includes all body muscles.

Dancing is one of the best ways to become fit since it only requires the services of a dance instructor.

Consistent dancing shapes the body and tone.

Conclusion

Running is a good form of workout that helps you in many ways to keep fit.

But it’s not the only form of exercise that helps you burn calories.

Combining running with the other twelve forms of exercises helps you burn calories fast and keeps your body healthy and strong.

Losing the suggested amount of calories can be tough.

Some people do not even want to go to the gym.

If you are one of them have no fear, we are here to help you.

With our 11 Ways to Burn 500 calories without weights, you are guaranteed success even without a gym or buying dumbbells or barbells.

1. Walking

Our basic and natural activity.

Walking is something our ancestors had to do all the time.

They couldn’t just walk up to a mall and buy something.

They had to either farm it themselves or hunt it down.

This means that they spent a large part of their day on their feet.

Unlike our ancestors, we, on average, spend our days mostly sedentary.

But walking can be a great way to burn off those extra, pesky 500 calories.

In just two hours of walking you can burn up to 500 calories.

Depending on your age and weight it can be even more than that.

Enjoy a stroll in nature.

Walks in nature can also have a mental benefit, apart from helping you lose weight

2. Running

If you like to be out in the open, but lack enough time to make it count, try switching from walking to running.

In just under an hour of running, you can double your calories burned from 200 when walking to 500 plus.

If you are really short on time, try doing sprints for half an hour.

Doing an intense workout without weights such as sprints is a great way to burn those pesky 500 calories, but also to improve your cardiovascular system.

3. Swimming

To burn as many calories as possible, you need to move as much as possible.

Swimming is a great way to move every inch of your body.

In just 50 minutes of swimming, you can burn 500 calories.

Further benefits of swimming are a stronger immune and cardiovascular system, improved flexibility and more muscle endurance.

4. Cycling

A great way to burn calories but also get enough fresh air and sunlight in just under an hour.

You can burn more than 500 calories while exploring nature all around you, or spending a delightful time with a friend or someone outside.

Cycling is also great for lung capacity, a decrease in stress, improved posture, and improved coordination.

Many of us, due to our jobs have problems with mobility and joint health, cycling can fix that issue as well.

5. Dancing

Losing 500 calories can be hard work.

Or at least that is the first thing that comes to mind to many of us.

But that does not need to be the case.

Losing a huge amount of calories can be very fun indeed.

Dancing is a great example of that and it is the most entertaining out of our 11 ways to burn 500 calories without weights.

You can enroll yourself in one of many dance classes.

Alone, if you are looking to meet new people, or with a few friends who share the same fitness goals as you do.

If you are still too shy to do it, just do it at home.

Play some of your favorite songs for an hour or so and enjoy yourself.

6. Volleyball

Sixth on our list is another sport that helps workout almost every muscle in your body.

To an untrained eye, volleyball can seem like a sport with much standing around.

But that isn’t true.

It is a very dynamic and intense sport, with many rapid and explosive movements.

The more strain you put on your body the more weight you will lose.

An hour of volleyball can be the difference between failing and attending your fitness goals.

It can also help with the flexibility of your arms and shoulders.

7. HIIT workout

According to many, HIIT workouts are the best way to burn fat, in the least amount of time.

A great thing about this type of exercise, along with the little time it takes, is how creative it can be.

You can do just one or combine many types of exercises.

The point of HIIT is doing high-intensity training with intervals.

During one interval you give it your all, during the next you rest.

In just half an hour of a 10-20 interval training, you can lose up to 500 calories.

HIIT is also great for the health of your lungs and heart.

8. Aerobics

Much like volleyball or swimming, aerobics can work your whole body.

Depending on the intensity of your aerobics class you can lose up to 500 calories per hour.

It is also a wonderful way to decrease blood pressure and control your blood sugar levels.

As with every exercise without weights that raises your heartbeat it is a great way to improve the health of your lungs and your cardiovascular system.

9. Using the stairs

One of the most practical, everyday way on our list of 11 ways to burn 500 calories without weights.

If you work at a place or live at a place that has many stairs you are in luck.

Walking on the stairs can triple your burned calories when compared to walking on a level surface.

Use them to your advantage.

Just half an hour to 40 minutes of walking on stairs, with the tempo of your choosing, can burn those annoying 500 calories.

10. Jumping rope

A staple on many exercise routines without weights, jumping rope is a fun way to lose more than 500 calories in an hour.

Depending on the intensity of your jumping you can burn up to 200 calories in 10 minutes!

That puts your hour total well over 500, more than doubling it to 1200 calories per hour of intense jumping rope.

It is also a great way to shape your calves, thighs and improve the health and flexibility of your joints.

11. Basketball

The final entry on our list is a fun, explosive sport.

Like swimming and volleyball, playing basketball can engage every muscle you have in your body.

It will not just engage them, it will probably help you push them to their limits.

In 50 minutes of playing basketball, you can lose up to 500 calories.

It is also a wonderful way to improve the flexibility and health of every joint in your body, from ankles and knees to elbows.

It is the natural law of human beings to have a flat stomach so as to appear attractive in their daily lives.

Nobody likes the idea of having a bloated belly when he or she is about to attend an important event.

It might be the fact that you are working out on a regular basis and also sticking to a healthy and balanced diet and yet not able to get the flat belly which you have always dreamt of.

There can be several reasons for this condition and there are likewise several authentic solutions that will help to get rid of this problem once and for all.

In the following paragraphs, we will talk about some important facts on how to reduce belly bloat for good.

1. Reduce your intake of alcohol

Although we usually associate the consumption of beer with belly bloating, the condition can likewise be caused by almost any alcoholic beverages out there.

In fact, alcohol can be responsible for getting rid of the beneficial bacteria within the digestive system which usually prevents the belly from bloating.

Alcohol can likewise result in extensive liver damage as well as gastritis.

Apart from this, it is quite high in calories as well.

However, there is no need to refrain from consuming alcohol absolutely and you can limit your consumption to not more than one drink every day.

2. Minimize the intake of caffeine

Being a well-known diuretic, we can expect caffeine to help your system get rid of water and salt.

In this way, caffeinated beverages can help to minimize bloating to a great extent.

However, intake of caffeine might result in dehydration which can make our digestive system quite sluggish and this can lead to blockages.

As a result, try to stay away from caffeine as much as possible.

3. Refrain from taking sports drinks

Try to avoid consuming sports drinks most of which are sold as an alternative to soda at present.

Avoid them unless you happen to be a professional athlete or sportsman.

These beverages are packed with artificial sweeteners, sodium, and other salts which can lead to bloating in the long run.

Moreover, most of these sports drinks are also loaded with calories.

Make it a point to quench your thirst with plain cold water or unflavored and unsweetened coconut water following a workout session.

4. Pay attention to the rhythms of your body

It is a fact that our system follows a particular cycle, and the same is true when it comes to our digestive system as well.

Similar to the brain, our stomach becomes more active during the day and quieter after sunset.

This implies that your digestive system is going to digest the big meal very slowly which you have consumed in the evening.

Moreover, in the later part of the day, you are likely to feel exhausted while moving more under the influence of gravity.

As a result, make it a point to cut down the number of your meals while the day goes on.

In case you like to go to a restaurant, go there for having your breakfast or lunch instead.

5. Reduce consumption of processed soy

Soy consists of compounds which are chemically identical to estrogen and also provides an effect similar to estrogen which includes weight gain as well as bloating.

It is important to minimize the quantity of processed and unfermented soy consumed by you in your daily life.

However, it is okay in case you ingest insignificant amounts of unprocessed and fermented soy including natto, miso, as well as tempeh.

In case you happen to be intolerant to lactose and instead, depend on soy milk as your day-to-day alternative, it will be a smart idea to replace it with coconut milk, rice milk or almond milk instead.

6. Consume fiber in the correct way

Perhaps you are already aware of the benefits of a high-fiber diet.

However, it is important for you to know the fact that significant servings of fiber might block the digestive system at times.

You are more prone to suffer from this condition in case your intestines and stomach are not familiar with such a diet or in case you are suffering from dehydration.

Make it a point to consume the fiber in the early part of the day to avoid these types of problems and also do not forget to drink a good quantity of water.

Your stomach is more active in the early part of the day and you should consume the fiber at this time only.

However, do not forget to space it out so that all the fiber is not consumed in one single meal and also go for a stroll after eating which will help to activate peristalsis which happens to be the natural motion of your gut muscles.

7. Consume measured quantities of meat

Your digestive system will take some time to break down the meat consumed by you and pass it through, and this can result in bloating as well.

Apart from this, in excess of 80% of the antibiotics which are marketed at present are provided to the animals which supply us with meat at lunch or dinner.

Eating an excess amount of meat will expose you to the unhealthy antibiotics which can cause your gut bacteria to become inactive and you might be filled with gas.

Therefore, it will be best to balance your diet in such a way that you do not consume in excess of 4 ounces of meat every single day.

Conclusion:

Besides all these 7 guidelines on how to reduce belly bloat for good.

There are several other steps that you can take to alleviate this problem once and for all.

These include quitting smoking, avoiding ingestion of beans, avoiding the consumption of an excessive amount of fluids prior to working out, and so on.

A bloated stomach can also be prevented by sipping on lemon water.

Adding turmeric to your diet, drinking coconut water plus eating a couple of bananas every day as well.

Do not hesitate to experiment with any method you like and find out which works the best for you.

Hopefully, you will not find any problem to prevent your belly from getting bloated after following these guidelines mentioned above.

Consider a healthier lifestyle by eating a better diet free from excess fats and calories.

Daily activities affect positively toward your weight loss.

It’s important to keep in mind your daily practices for a super life and a healthier you.

1. Drink a Lot of Water

Apart from getting full, water aids in managing hunger and getting your body hydrated.

A minimum of 8 glasses a day is much recommended in order to achieve the best results.

Mostly recall carrying a bottle of water.

This will also act as a reminder of drinking your water hence reaching the minimum goal of 8 glasses per day.

Try adding citrus slices, lime, lemon or oranges.

Or any 0-calorie drink mixes.

Drinking water before meals reduces calories intake, especially to middle-aged and older people.

Water is the best weight loss ingredient over other beverages which are rich in sugar and calories.

2. Limit Sugar Intake in Foods

A lot of sugar intake is highly vulnerable to the world’s leading diseases.

This includes type 2 diabetes, heart diseases, and cancer.

Most processed foods have high sugar content; hence some may consume a lot of this sugar without quickly noticing it.

Sugar goes by different names on the processed food ingredient.

And as a result, you will not easily know how much sugar have you consumed in such type of foods. 

3. The focus of Healthy Snacks and Foods

Foods that we consume in our homes have a great effect on our weight and also our eating behaviors.

Healthy foods keep our family healthier.

There are many varieties of healthy and natural foods in our homes that keep us going.

These food varieties include nuts, whole fruits, yogurt, and boiled eggs.

4. keep Your Diet Away From Processed Foods

Processed foods are rich in sugar, added calories and fats.

The processed food makes you addicted to eating hence increases your appetite.

This leads to overweight and as a result may lead to obesity and diabetes.

5. Make Your Diet Full of Proteins

Proteins nutrients play a key role in weight loss.

Increased metabolism as a result of digesting the proteins leads to a high rate of calories burned.

High protein diet will increase the metabolic rate on a high percentage.

High proteins, unlike other nutrients, will make you feel full hence, reducing your appetite.

As a result, the more protein food you consume the lesser calories you intake.

High protein breakfast such as eggs plays an important role in weight loss.

6. Practice Eating Whole and Single-Ingredient Foods

Whole and single-ingredient diets are healthier.

It eliminates excess sugars, fats, and processed food.

These foods are very filling naturally hence avoiding excess calorie intake.

These foods too contain many essential nutrients which aid in the proper functioning of the body.

Due to this practice, someone is able to lose weight easily. 

7. Taking Supplement Rich in Glucomannan

Glucomannan is one of the well-known and proven pills for weight loss.

This natural dietary fiber which is water-soluble originates from konjac plant (elephant yam) roots.

It is a low calorie and slows down the rate at which the stomach is emptied.

It also has a property of reducing proteins and fat absorption.

In addition, it reduces the feeding of gut bacteria.

This supplement aids in water absorption which is essential in weight loss.

8. Take Unsweetened Coffee

Coffee is well known as a healthy beverage as its rich in antioxidants and essential compounds.

It plays an important role in weight loss in such a way that it increases energy levels and also the number of calories burned in the body.

Caffeinated coffee boosts metabolic rates to around 9% hence reducing the development of type 2 diabetes to almost 45%.

Black coffee is weight loss friendly as it makes you feel satisfied but contains no calories. 

9. Limit Refined Carbs Intake

Refined carbs have the most fiber and beneficial nutrients removed.

Refined carbs cause diseases from overeating due to its high digestive property.

The major content of these refined carbs dietary is white bread, white flour, pastries, sweets, snacks, white rice, breakfast, pasta and added sugar.

10. Try to Get Rid of Liquid Calories

The sources of these liquid calories include fruit juice, soft drinks that are sugary, milk, chocolates and energy drinks.

These types of drinks are of great impact on one’s health.

It increases the chances of obesity.

This is proven in young aged individuals who are fond of sugar-sweetened beverages on a daily basis.

It’s hard for the brain to detect liquid calories as compared to the solid ones.

Hence you end up adding calories on to what you consume.

11. Concentrate on Eating More Vegetables and Fruits

Vegetables and fruits are healthy-friendly.

They are the best when it comes to weight loss.

Apart from that, it has a high content of fiber, nutrients, and water.

They are low in energy density hence, it is possible for an individual to consume a large number of vegetables and fruits while the calories intake is kept low.

The study shows that people whose diet contains a lot of vegetables and fruits have a high tendency for weight loss. 

12. Practice Slow Eating Habits

Fast eating results in high calories intake.

Individuals who don’t give time in eating (hurrying up) are most likely to be affected by obesity.

Slow chewing helps in reduction of calories intake.

This also aids in the production of hormones that are essential in weight loss.

13. Consume Coconut oil

Coconut oil is rich in medium-chain triglycerides.

They are metabolized differently as compared to other fats.

Studies indicate that they boost metabolic rates and reduces calories intake.

Coconut oil also aids in the reduction of developing harmful belly fats.

It’s advisable then to replace some fats with the coconut oil.

But don’t replace all the fats with this.

14. Take Probiotics

These are live bacteria with a lot of benefits when taken.

They aid in improving heart health and digestion.

It also plays an important role in weight loss.

According to studies, people with gut problems have different bacteria as compared to a healthy one.

This has a great impact on the weight status of an individual. 

Probiotics help in the regulation of healthy bacteria and also assists in blockage of absorption of dietary fats.

This reduces inflammatory and appetite.

Perfect abs are a dream for many fitness enthusiasts.

They are also a goal that is really hard to reach.

You need many hours of intense and smart exercising.

If you are looking to get your belly back in shape and ready for the summer check out our 10 ab exercises for a belly makeover.

The great thing about our list is that you do not need many ab exercise equipment to get that flat belly.

1. Situps

The most basic exercise if you are looking to transform your belly into a flat stomach.

It has been a staple of exercising since ancient times.

There are greeks that depict their Olympic athletes doing this exercise.

The beauty of its simplicity is that you can do them everywhere.

Just lay on your back, hands behind your head with your fingers entwined.

Slowly raise your upper body using your abs only.

Once your upper body and the ground form a 90 degrees angle lower your body back into the starting position.

If you are a beginner, look for 3 sets of 10-15 reps.

For those more advanced, do 3 sets of 50-70% of your max reps.

2. Crunches

Crunches are another at home ab exercise.

It is similar to the sit up but it focuses more on upper abs.

Lay again on your back with your hands behind your head.

Slowly lift your shoulder blades forward, using just your abs.

Once you feel your upper abs contract to their max, stay in that position for a few seconds.

After a few seconds lower your body back into the starting position.

Do 3 sets of 15-20 reps.

3. Bicycle crunch

A more advanced version of the crunch exercise but also a key ingredient for every ab workout routine.

Unlike the crunch, it works every muscle in your core.

Start by laying flat on your back.

Raise both your legs up above the ground.

Place your hands behind your head.

Bring one leg towards your chest.

At the same time, try to bring the elbow of your opposite arm towards the knee.

Use your abs only.

If you can, for example, touch the left knee with the right hand, hold the position for a few seconds, and come back to the starting position.

Do the same with the other side.

Try to do 3 sets of 20 reps.

4. Leg Raises

The essential lower abs exercise.

It is also good for your lower back and toning your legs.

Lay on your back or the floor or on a bench.

Your legs extended forward.

Lift them up a bit so that they are not touching the ground.

Slowly lift them up using your abs only.

They have to form a 90 degrees angle with the ground.

Once that happens, very slowly lower them back down.

Do not let them touch the ground.

Repeat.

Do this exercise in 3 sets of 10-15 reps.

5. Plank

An ab exercise for women and beloved by women.

It can seem quite easy but is challenging none the less.

The main benefit of doing plank is the strength of your entire core.

It also helps to engage your lower body, legs especially.

Start in the position of the push-up.

Place your weight from your palms to your elbows.

Hold that position for as long as you can.

Beginners can be happy if they last around 30 seconds.

Try to improve so you can hold the plank for more than 3 minutes.

3 sets of 3-minute planks would be an amazing feat.

6. Side Plank

Next on our list of 10 ab exercises for a belly makeover is an exercise meant for the muscles in your abs that are usually overlooked, the side abs.

Start in the push-up position.

Turn your body on one side.

Try to hold that position for as long as you can.

Your body should be forming a triangle with the ground.

Beginners can be happy with 20 seconds.

Try to do 3 reps of your max time.

7. Ball Crunch

Exercise ball ab workouts are becoming more and more popular.

The workout ball is one of the most popular ab exercise equipment.

For very good reasons.

It helps with additional stress on your abs and brings much more stability to your core.

Carefully sit on your ab exercise ball and try to lay on it as much as you can.

Slowly, be in control of every moment.

Try to lift your upper body while contracting your upper abs, just like you would have done with a normal crunch exercise.

Aim for 3 sets of 10 reps.

8. Situp and throw

The eighth exercise on our list of 10 ab exercises for a belly makeover feature one of the best ab exercise equipment, the medicine ball.

It can be used for almost any ab workout.

It can bring more stability and help you get bigger and stronger abs.

To do this exercise you will need to have a partner.

Start in the sit-up position, with the medicine ball in your hands.

Do a sit up and at your highest point and throw the ball to your partner.

The partner will immediately throw the ball back at you.

Catch it and slowly lower yourself back into the starting position.

Aim for 3 sets of 15 reps.

You and your partner can interchange between sets to keep you both equally engaged.

9. Barbell rollout

One of the rare exercises on our list that you will need to do at the gym.

You need a barbell with fitting weights for yourself.

Start in a push-up position.

Bring your lower body forward so you look like a cat stretching itself.

Slowly, totally in control of every movement, start to roll the barbell forward until you are fully stretched.

Keep your back straight and engage your core.

This is a more advanced and difficult exercise.

Aim for 3 sets of 10 reps.

10. Russian twist with a ball

The final exercise on our list of 10 Ab Exercises for A belly Makeover is the Russian twist.

Sit on the ground.

Hold the medicine ball in your hands, lift your legs up a tiny bit above the ground.

Keep your back straight and engage your core.

Move the ball from right to left, slowly.

Aim for 3 sets of 10 reps.