Have you found over the years, that belly fat is accumulating faster than ever before, and it’s harder to shift? If you’re struggling with an extra tyre or two, try this workout 3 times a week, and you’ll soon see fat blast from your belly.
There’s no such thing as “spot reduction” meaning, you can’t expect to focus on working on one part of your body, and that area will reduce in size. EG: Your tummy. No matter how many sit-up or crunches you do, your belly will not shrink in size. The abdominal muscle will most definitely get stronger, but it won’t reduce in size.
I can appreciate how this can be confusing because, the more you work a specific muscle, the more that muscle grows. So in fact, you can spot increase, but you can’t spot reduce.
If you are storing surplus fat on specific areas of your body, then it’s a combination of good food intake and fat burning fitness that’s required.
So follow my fat burning fitness exercises here, and let’s focus on a strong, flat tummy.
How it works:
Do 1 set of each exercise for 45 seconds back to back, with little to no rest between. After the final exercise, rest up to 90 seconds (if needed) and repeat the full circuit 3 more times.
For best results, do this workout up to four non-consecutive days per week, alternating it with a brisk long walk or 30 to 45 minutes of your favourite cardio activity
You will need: No equipment
NOTE: You will need to know your abilities and have a good understanding of your fitness and strength if you take part in this plan. It is based on using your own body weight so alter exercises to suit your ability. This may mean repositioning your hands, feet or torso to a point of comfort for you. Do not take part in these exercises if you are unsure of your abilities.
If you are a beginner, aim for 20 to 30 seconds for each exercise, once or twice through. Build to 45 seconds x 3 sets or if advanced, aim for 60 seconds each exercise x 4 to 6 sets.
SIDE STEP - FAST
Stand with feet together and knees bent slightly. Step left leg to left side and extend your arms, then bring right leg to meet left and return to start position.
Brace core and aim not to hold your breath.
Stand with feet together and cross step left leg behind you keeping hips centred. Keep feet in that position and return to upright position. Continue to drop knee down and return upright for minimum 30 seconds before switching to right leg curtsey
Brace core for balance and aim not to hold your breath.
BALANCE TWIST TUMMY
Sit centred on the floor. Fold arms in front of your body and keep hips centered and forward (no rotation). Choose to keep heels on the ground or raise feet off the ground. Drop left elbows to floor and return to centre. Repeat to right side and return to centre.
Brace core and don’t allow your back to slump. Aim not to hold your breath.
Stand on right leg with left foot off the ground and left knee bent. Flick left foot forward and travel arms forward. Hop with weight onto left foot and arms draw back, while right legs prepares to flick out in front and arms follow. Repeat action from left to right for duration of time.
Brace core and keep torso upright. This is a cardio exercise so aim not to hold your breath.
REAR LUNGE KNEEL
Centre your body with knees slightly bent. Large step right leg back, lunge right leg placing weight onto the right knee. Bring left knee back to meet right (kneeling). Step right leg forward and lift body weight to standing position. Repeat all moves staring with left leg.
Brace core so legs and core do all the work. Aim not to hold your breath.
SHOULDER TOUCH PUSH-UP
Set yourself up into a push-up position either from your knees (as shown) or from your toes (knees off the ground). Complete one push-up but as you return to start position, take left hand off the ground and touch right shoulder. Place left hand on the ground, and repeat push-up taking right hand off the ground to touch left shoulder when returning to start position.
Brace core and keep bottom tucked under. Aim not to hold your breath.