- The Ultimate Plan to Lose Belly Fat
- Do These Exercises to Lose Belly Fat and Build Chiseled Abs
- The ultimate way to burn belly fat
- How to reduce belly fat with exercise
- HIIT is the best way to torch body and belly fat
- HIIT workouts to lose belly fat (and full-body fluff, too)
- Ab exercises to upgrade your next workout
- Join over 1 million fans
- The Best Exercises For Burning Belly Fat
- Kettlebells: The Best to Buy in 2019
- Renegade Row
- Plank Jack
- Combat Situp
- Reverse Lunge With Rotation
- Plank to Pushup
- Weighted Single-Leg V-Ups
- Mountain Climbers
- 6 Intense HIIT Workouts For Abs And Obliques
- #1 Russian Twist
- #2 Plank
- Jump Rope Workout for a Strong Core and a Flat Stomach
- Beginner Jump Rope/Plank Combo Workout
- Advanced Jump Rope/Plank Combo Double Circuit Workout
- 8 Jump Rope Exercises That Target Your Abs
- 1. Jumping Jacks
- 2. One-Foot Wonder
- 3. Skip And Twirl
- 4. Heel Kicks
- 5. High Knees
- 6. Forward Scissors
- 7. Wounded Duck
- 8. The Skier
The Ultimate Plan to Lose Belly Fat
Although fat can be found in almost any part of your body, the kind that attaches itself to your middle can be the toughest to shed. And, unfortunately, as women age, the midsection increasingly becomes fat’s destination of choice. “When a woman reaches her 40s, excess fat is likely to accumulate around the abdomen,” says Steven R. Smith, M.D., an obesity expert at Translational Research Institute for Metabolism and Diabetes in Orlando, Florida. “This belly fat is often just a redistribution of fat to the abdomen rather than a gain in total fat.” So even a totally average-sized woman may be chagrined to discover that, as her estrogen levels decline during perimenopause, it’s a struggle bus to lose belly fat.
“By losing estrogen, you lose some of the normal contour of your body,” explains Michael Roizen, M.D., chief wellness officer at the Cleveland Clinic in Cleveland, Ohio. “Instead of weight settling on your hips, it goes to your belly.”
Essentially, abdominal fat takes two major forms: subcutaneous fat (the visible kind just below the skin) and visceral fat (which is embedded deep within your abdomen and wraps around the organs clustered there). Though the first kind of fat is easier to see, the latter kind poses the far greater health risk—and as a result, is more important in your overall quest to lose belly fat. Weirdly, this fat is not always evident. Even if you’re not overweight, you still could be packing a lot of visceral fat. (Related: 7 Reasons You’re Not Losing Belly Fat)
Hidden or not, visceral fat does a real number on your health because of where it sits in the body. With fat, it’s all about location, and each fat “depot” has a highly specialized function. “We used to think all fat was created equal, that it was just a storage bin for excess calories,” says Elizabeth Ricanati, M.D., a consultant to the Wellness Institute at the Cleveland Clinic. “But that’s not true.”
Fat, like muscle, is now known to be metabolically active; it produces dozens of chemicals, including hormones that signal to the brain that someone is hungry or satisfied. “Indeed, we now think of fat tissue depots as endocrine organs,” says diabetes researcher Philipp Scherer, Ph.D., a professor at the University of Texas Southwestern Medical Center at Dallas, Texas.
In other words, fat releases hormones that vary depending on where the fat is located. You may not be a big fan of the size of your thighs, but research suggests that the hormones produced there provide a health benefit. “We don’t know all the details,” says Smith, “but it is clear that the fat in the hips, and particularly in the thighs, protects against some of the health consequences of obesity, such as diabetes, by producing substances that increase insulin sensitivity.” Visceral fat, on the other hand, is known to produce inflammatory agents that can, over time, increase the risk of cardiovascular disease, hypertension, type 2 diabetes, and breast and colorectal cancers. (These 15 foods might help combat that inflammation.)
The Best Diet Plan to Lose Belly Fat
So are belly fat and its attendant health problems inescapable side effects of aging? The answer is a qualified no. “It’s never too late to lose belly fat,” says Jackie Keller, author of Body After Baby. “But there’s no easy fix.”
The best way to shrink fat cells overall is to lose weight. But make no mistake: Visceral fat is not easy to shed. Start by figuring out your current daily calorie intake. Then cut that number by one quarter. Researchers from Columbia University found that simply reducing daily calories (without adding exercise) can shrink fat cells by up to 18 percent, particularly those in subcutaneous fat. Health bonus? Fat shrinkage also improves the body’s ability to use insulin, thereby guarding against diabetes.
Beyond counting calories, you can try the following strategies to lose belly fat and weight all at once.
- Balance the power. An ideal fat-burning meal plan includes 30 percent protein, 40 percent carbohydrates, and 30 percent fat. Research has found that dieters who stuck to these ratios lose about 22 percent more belly fat after four months, and 38 percent more after a year, than those who follow a low-fat diet. Turn up the volume. Foods containing a lot of water and fiber (salads, vegetables, fresh or dried fruits, and whole-grain breads or pasta) expand in your stomach and make you feel full faster with fewer calories. (This is exactly the premise behind the volumetrics diet, BTW.)
- Stack the snacks. Eat small portions of healthy snacks three times a day. In research from Georgia State University, athletes who followed this pattern burned more fat and calories than those who waited for long periods to eat. (Related: Can Intermittent Fasting Help You Lose Belly Fat?)
- Go green. Research has found that women who drink about five cups of a beverage containing green tea each day, and include exercise in their routines, lose more belly fat than those who merely exercise. In addition to losing one inch around the waist, the tea drinkers decreased subcutaneous fat by 6 percent and visceral fat by 9 percent within 12 weeks. Researchers attributed the loss to catechin, an antioxidant in green tea.
- Fight fat with fat. It sounds counterintuitive, but a growing body of research suggests that a diet rich in monounsaturated fatty acids (popularly dubbed MUFAs) keeps belly fat at bay. Among the most common foods containing MUFAs are olives, nuts, avocados, and the oils from these foods. (Here’s yet another reason to add more healthy fats to your menu.)
The Best Exercise Plan to Lose Belly Fat
Diet, of course, is only part of the picture on your mission to lose belly fat. Exercise, and the right type of it, is crucial to boosting your metabolism and shrinking both subcutaneous and visceral fat cells. If you’re not working out regularly, now is the time to start, using these guidelines:
- Get off the couch. Going for a brisk 45-minute walk five times a week not only helps you lose flab but also has been shown to reduce the disease-causing inflammation in visceral fat. You should aim for a pace of three to four miles per hour. (Or try these effective walking workings to lose belly fat!) Don’t have that much time available all at once? According to trainers and other fitness experts, bouts of exercise as short as one minute each can still benefit your belly—as long as you log a minimum of 30 minutes of physical activity a day. (Related: The 30 Greatest Flat-Belly Tips of All Time)
- Raise your rate. Increasing your heart rate to 80 percent of its maximum for 40 minutes can speed up your metabolism for 19 hours, scientists have discovered. To calculate this target heart rate, subtract your age from 220, then multiply by .80.
- Up the ante. Want even quicker results? Try an interval workout that alternates high- and low-intensity exercise. The powerful bursts of energy use more fat as fuel and the rest periods in between allow your body to flush out waste products from muscles. Bonus: High-intensity interval training may suppress the hunger hormone ghrelin. (Discover 8 more *major* benefits of HIIT.)
- Join the resistance. Why? Resistance training builds muscle, and more muscle means a faster metabolism. Aim to strength-train for at least 30 minutes two to three times a week and switch up lower- and upper-body exercises. Tip: Experts say that you lose more belly fat by lifting weights before your cardio workout. (Related: 11 Ways Lifting Weights is Amazing For Your Body)
The Best At-Home Workout Moves to Lose Belly Fat (No Crunches Here!)
File this under “best lose belly fat news ever:” You need not crunch to get the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs,” says Lou Schuler, co-author of The New Rules of Lifting for Abs.
To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. “Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. “Planks also burn more calories than crunches because they work more muscles.” (P.S. Crawling is a great dynamic abs exercise too.)
Trade crunches for these three super-effective plank exercises from The New Rules of Lifting for Abs and you’ll be on your way to a stronger core and flatter stomach.
The Best Abs Exercises: Side Plank
Why it works: This move is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.
How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
B. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.
Make it harder:
More great stabilization moves: The standard plank and the Paloff Press.
The Best Abs Exercises: Walkout to Push-Up (Inchworm)
Why it works: This advanced plank exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.
How to do it:
A. Start in standing position with hands two inches wider than your shoulders.
B. Walk hands out as far as possible, then walk back. Do 10-12 reps.
Make it harder: Do one push-up before you walk back to standing.
The Best Abs Exercises: Alligator Drag
Why it works: This plank uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast fat-burning results.
How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in pushup position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
- By Leslie Laurence and Chryso D’Angelo
In this Six Pack Burn Out workout video we utilize a number of the more challenging abdominal exercises that either isolate the abs or primarily target the abs while also engaging a number of other muscle groups in the body. This combination of movements is designed to not only fatigue your mid-section but also strengthen your core muscles to improve definition as well as train the muscles to stay contracted even when not in use.
Keep in mind that though this video is great for targeting your stomach muscles it (or any ab workout) cannot give you a six pack as you need to combine it with a more intense, higher calorie burn routine. If you just want to strengthen and tone your abdominals then this is exactly what you need. If you need to loose belly fat to get your abs to show up, this workout alone will not provide enough calorie burn to efficiently burn off excess fat stores.
If you need to remove some fat around your stomach then we typically suggest a combination of strength training and HIIT workouts combined with an abdominal specific routine 2-5 times per week depending on your goals. For example if you need to strengthen your core then you need to pick abdominal workouts that leave you sore the next day and only do them 2-3 times a week with a full day break in between ab routines. On the other hand if you just need to tone, pick a routine that is challenging but focuses more on endurance and does not necessarily leave you sore the next day. With a toning type routine you can train your abdominals almost every day.
So, be warned that any one claiming that an abdominal focused workout can give you a six pack is lying to you. This Six Pack Burn Burn Out video can tone, strengthen and define your abs but it won’t be enough to drop fat content from your mid-section as that take more intense workouts like our HIIT and strength training routines.Understanding the benefits and limitations of each type of training style is the only way to reach your goals so take your time, do your research, and be skeptical if it sound too good to be true.
– 8 Groups of 2 Exercises
– 2 Sets per Exercise
– Tabata Style; 20 Sec Active, 10 Sec Rest
– AB, AB, Format
– No Extra Rest Between Groups
– Exercise Mat (optional)
Warm Up / Cool Down:
– Not Included
20 Seconds Active 10 Seconds Rest; 2 Sets each (16 Min Total)
– Jackknife Crunch
– Side Hip Raise L
– Flutter Kicks
– Side Hip Raise R
– Crisscross Crunch
– Windshield Wipers
– Reverse Crunch
– Russian Twist
—— Water Break —–
– Spiderman Planks
– Knee Tuck Crunches
– Back Extensions
– X Crunches
– Plank Extensions
– Butterfly Cross Crunches
– Planks (second round for max time)
Though this workout primarily targets the abs it also get enough other muscle groups together to burn a good number of calories. On the low end this video will burn around 8 calories per minute and on the high end it will burn 12 calories per minute. That range gives you the potential of a 128 to 192 total calorie burn for this 16 minute workout. Remember you can always burn more or less depending on your modifications and personal level of effort.
Do These Exercises to Lose Belly Fat and Build Chiseled Abs
- Core exercises are great, but if you have a layer of fat over your abs, crunches won’t help you get a six-pack.
- The secret to burning belly fat is 80% diet, 20% exercise. Switch to a nutrient-dense diet packed with vegetables, fats, and protein like the Bulletproof Diet.
- You can’t spot-treat fat. To lose extra padding, high-intensity interval training (HIIT) will torch belly fat and body fat the fastest.
- Add these killer ab exercises to your diet and workout plan, and you’ll have a six-pack in no time.
Wouldn’t it be great if one workout could give you a killer six-pack? You do a few crunches, pound a protein shake, and take some gym selfies of your chiseled gains. Easy-peasy.
Of course, if it were that easy, everyone would have the body of a Greek god. That isn’t the case.
You can’t spot-treat belly fat. But here’s a secret: If you lower your body fat by building muscle and taking care of your diet, you will tighten up your core. And if you work those abdominal muscles while shedding fat, you can expose a six-pack underneath.
Here’s everything you need to know about burning belly fat, including workouts to torch fat and build killer abs.
See tips & workouts
The ultimate way to burn belly fat
You’re about to learn the No. 1, no-nonsense way to trim stubborn fluff and become a lean, fat-burning machine. (Odds are, you already know what it is.)
“It’s 80% diet, and the other percentage is working out,” says Lacey Stone, a celebrity trainer and health and wellness expert.
Stone says that core exercises are great for building overall strength and stability, but if you have a layer of fat over your abs, all the crunches in the world won’t expose a six-pack. Losing the padding will. Switching to a nutrient-dense diet filled with vegetables, fats, and protein will torch fat better than any ab-blasting core routine.
“Palm of your hand protein. Tons of vegetables. Limited carbohydrates. Don’t drink . These are things that work,” Stone says. “The only way you’re going to learn that it works is if you do it for about 8 weeks. Then your body will start to shift.”
Related: How to Lose Visceral Fat, and Why It’s So Bad for You
How to reduce belly fat with exercise
Diet is a major part of the equation, but you can also lower your belly fat with a strategic workout plan. Since you can’t reduce fat in one area, you’ll have to focus on a full-body burn. The good news? That means you’ll be trim and lean all over, not just your mid-section. To torch fat, holistic nutritionist and certified personal trainer Ashley Walter recommends weight training and fasted exercise.
“Studies have found that exercising in a fasted state can burn nearly 20 percent more fat. Your body likes to burn the fuel that you’ve eaten most recently. So if you don’t have any fuel because you didn’t eat, then your body turns to what it has stored — aka fat,” Walter says.
Walter suggests fasted exercise in the morning, when you’re least likely to have food in your belly.
HIIT is the best way to torch body and belly fat
If your goal is to burn fat, the quality of your sweat session makes a difference. “The ultimate workouts are rest-free, move fast, and incorporate non-repetitive full-body moves until failure,” Walter says.
Translation: Go hard until your muscles say, “no more.” Beginners should consult with their physician and a certified fitness trainer to avoid injury.
High-intensity interval training (HIIT) delivers the biggest return on your energy investment — and you don’t have to spend hours in the gym to benefit from it. HIIT combines resistance and aerobic training by alternating between periods of intense exercise and active rest in one powerful routine.
Below, you’ll find workouts that torch belly fat all over, plus targeted ab exercises for a chiseled, selfie-worthy core. Big thanks to NASM-certified personal trainers Kyra Williams and Ramsey Bergeron for their insight.
For more sample routines and tips to upgrade your workout, check out the Bulletproof Exercise Roadmap.
HIIT workouts to lose belly fat (and full-body fluff, too)
Workout A: Bodyweight and cardio
Repeat this circuit 10 times:
- 30 seconds burpees
- 30 seconds walking in place
Then, hop on the treadmill or hit the track:
- Run for 1 minute
- Walk for 90 seconds
- Repeat for a total of 20 minutes
Why it works: Burpees are a full-body workout that don’t require any equipment. You’re targeting multiple muscles as you work, which increases your overall energy expenditure. Plus, capping your workout with a HIIT sprint session will help you reap the benefits of an aerobic workout without having to go on a distance run. Ain’t nobody got time for that.
How to do a burpee:
- Stand with your feet shoulder-width apart and arms at your sides.
- Drop into a low squat.
- Put your palms on the floor directly in front of you, between your feet.
- Jump your feet straight back and land in a plank position.
- Jump your feet forward as they were in step 3.
- Straighten your arms over your head and jump upwards.
- When your feet touch the floor, immediately start the cycle again by lowering into a squat.
Workout B: Push-pull-core superset
Do each of these exercises one after the other:
- 10 reps dumbbell bench
- 10 reps single-leg squat, both legs
- 60-second plank
Rest 30 seconds. Then, repeat the circuit 3 – 4 times.
Why it works: Supersets are awesome for HIIT workouts. Instead of taking a break between moves, you perform specific exercises one after another in quick succession. According to Bergeron, “The more muscles you can safely incorporate into the exercise, the more calories it burns and the more functional it tends to be. Plus, it saves you time.”
Plus, when you superset opposing muscle groups (like you do in this workout), you maintain an elevated heart rate — which leads to a more effective fat burn. This workout uses dumbbells, but you can also use a barbell or machines.
Whatever weight you use, you should feel torched by the last rep without sacrificing safety. If you’ve never lifted weights before, it’s a good idea to work with a trainer or try a weightlifting class at a gym ahead of time. (Plus, picking up heavy things and putting them down again is fun.)
How to do a dumbbell bench press:
- Sit on a bench with the dumbbells resting on your lower thighs.
- Use your thighs to help raise the dumbbells up. Bring them to your shoulders and lie back on the bench.
- Face your palms away from you. Hold the dumbbells at the sides of your chest. Your upper arm and forearm should form a 90-degree angle.
- Exhale as you press the dumbbells up until your arms are fully extended.
- Inhale as you slowly lower the weight to your chest.
How to do a single-leg squat:
- Stand with dumbbells held to your sides. Face away from a bench. Extend one leg back and place your foot on top of the bench.
- Keep your torso upright. Exhale as you flex your front knee to squat down. The knee of your rear leg should almost touch the floor. The knee of your front leg should not pass your toe line.
- Inhale as you drive through the heel of your front leg to return to the starting position.
- Perform 10 reps, then switch legs.
How to do a plank:
- Lay belly-down on a mat. Support your weight with your toes and forearms. Your elbows should be below your shoulders.
- Hold the position. Your spine should form a straight line. To make it harder, extend a leg or arm.
Workout C: Bulletproof resistance workout
Perform 10 sets of each of these moves with a 30-second rest in between:
- Dumbbell squats
- Dumbbell deadlifts
Repeat the circuit 3 – 4 times.
Why it works: Straight out of the Bulletproof Exercise Roadmap, this workout is designed to help you build muscle by hitting every major muscle group. Resistance training boosts your insulin sensitivity and metabolic rate.
How to do a pull-up:
Pull-ups are a powerful upper-body exercise because they activate your back, shoulders, and upper arms, but they can be challenging if you’re just starting out. To make it easier, use an assisted chin-up machine or ask a spotter to hold your legs.
- Grasp a pull-up bar with your hands slightly wider than shoulder-width apart. Your arms should be fully extended.
- Pull your body up until your chin is above the bar.
- Slowly lower your body back to the starting position.
How to do a dumbbell squat:
Squats are the ultimate lower-body exercise because they activate your quads, glutes, hamstrings, calves, lower back, and abdominal muscles. The steps below suggest dumbbells, but you can use a barbell, kettlebell, or machine for added resistance.
- Stand with your legs shoulder-width apart while holding dumbbells at your sides.
- Bend your knees as you lower into a squat. Keep your head up, your torso straight, and your knees pointed in the same direction as your feet.
- Descend until your thighs are parallel to the floor. Your knees should not pass over your toe line.
- Exhale as you drive through your heels to standing.
How to do a push-up:
Push-ups are a simple bodyweight exercise that activate your chest muscles, upper arms, and abdominals.
- Lie on the floor. Hold your weight on your hands with your arms fully extended. Your palms should be slightly wider than shoulder-width apart.
- Inhale as you lower yourself downward. Your chest should almost touch the floor. Your elbows should form a 90-degree angle.
- Exhale as you straighten your arms and push your body back to the starting position.
How to do dumbbell deadlifts:
Deadlifts target your hamstrings, glutes, lower back, and abdominals.
- Stand with a dumbbell in each hand. Your feet should be shoulder-width apart.
- With your knees mostly straight, hinge forward at the hips to lower dumbbells toward the tops of your feet. Your hips should move back as you hinge forward, and you should feel tension in your hamstrings.
- Extend your hips and straighten back to standing.
Ab exercises to upgrade your next workout
You’ve cleaned up your diet. You’ve found a workout routine you love. With a few targeted core exercises, you can chisel your abs to reveal that six-pack you’ve always wanted once you burn off all the extra padding. Add these high-intensity core exercises to the end of your routine.
Why save them for the end? Your abdominal muscles help stabilize your spine when you’re performing compound movements. You want them to be ready to support your core when you’re doing squats or burpees, not fatigued and burnt out. Isolate your abs at the end of your workout to safely trigger muscle growth without compromising form.
Fat-blasting ab circuit
Perform each exercise for 60 seconds, one after another. Rest 1 minute. Repeat 2 – 3 times, or until your abs feel like jelly.
- Medicine ball throws
- Bicycle crunches
How to do a pike-up:
This ultra-effective move targets your abdominals and your hip flexors. You can do it without any equipment, but for maximum benefits, take a page out of Bergeron’s book: “I love pike-ups on a ball or with a TRX,” he says. TRX refers to suspension training ropes.
How to do it:
- Get into a push-up position with a stability ball below your shins. Your hands should be shoulder-width apart.
- Raise your hips and bend your knees. Tuck your knees to your chest as you roll your shins over the top of the ball.
- Return to the starting position by extending your hips and knees.
How to do medicine ball throws:
This exercise gets bonus fun points because you get to throw stuff. Do it with a partner or against a sturdy wall. Bergeron recommends throwing the medicine ball while your back is on a stability ball to really isolate your core and extend your range of motion.
- Sit with your knees bent and hold a medicine ball with both hands. Face a sturdy wall or your partner.
- Lie back with the ball over your head. Once the ball touches the floor, sit up and throw the ball over your head. Aim for the wall or your partner’s hands.
- Catch the ball above your head. Control the momentum as you bring the ball back down to the floor.
- Sit up and continue throwing and catching the ball.
How to do bicycle crunches:
Bicycle crunches stimulate the abs along the front and sides of your core, and they don’t require any equipment.
- Lie on the ground with your lower back flat on the mat. Get in a crunch position and place your hands on the sides of your head.
- Bring your legs up and bend your knees. Your lower legs should be parallel to the floor.
- Twist your core so your right elbow touches your left knee. As you twist, extend your right leg out.
- Crunch to the opposite side: Bring your left elbow to your right knee and extend your left leg out.
- Repeat the crunch and cycle motion. Keep your core engaged the entire time, and pedal with controlled, steady motions.
Have you tried one of these workouts? Share your experience in the comments.
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A flat belly is a badge of honour. It’s an outward sign that you keep fit and watch what you eat. And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury.
That’s because the dozens of muscles between your shoulders and hips are involved in every movement you do.
To create a lean, rock-hard waist you need to start with the right moves, says former Men’s Health Fitness Director BJ Gaddour.
“Choose moves that sculpt your six-pack abs while shredding the fat that covers them,” he says. “It’s the perfect one-two punch for a flat belly.”
Start with the following 5 exercises, below the video, to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.
The Best Exercises For Burning Belly Fat
If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise – which entails going from a pushup position to a jump and back to a pushup position – hits every muscle from head to toe.
In fact, a study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.
DO IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That’s 1 rep.
2. Mountain Climber
Think of the mountain climber as a moving plank. You perform a mini crunch when you explosively draw one knee into your chest.
What makes this move so difficult, however, is that your core has to work overtime to keep your body stable and straight every time you lift a foot off of the floor, according to Gaddour.
“You can also do it interval-style, making it a serious conditioning move to ramp up your heart rate and burn a ton of calories,” he says. For example, do as many reps as you can for 20 seconds, rest for 10 and repeat for 4 minutes.
DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.
3. Kettlebell Swing
The kettlebell swing might be one of the best calorie-torching exercises of all time.
“In order to propel the heavy ball of iron, you need to engage big fat-burning muscle groups like your glutes, hips, and quads,” explains Gaddour.
Cast Iron Kettlebell 16kg AmazonBasics amazon.co.uk
The explosive nature of this movement skyrockets your heart rate right away, but it also hammers your core.
“The momentum of the bell at the top of the swing will try to pull you forward, so you have to clench your abs as if you were performing a standing plank,” says Gaddour.
DO IT: Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and “hike” the kettlebell between your legs.
Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.
4. Medicine Ball Slam
If you haven’t used a medicine ball since high school, you’re missing out. “Your core is your centre of power, so performing explosive movements like the med-ball slam requires all the muscles between your neck and your hips to work together,” says Sean De Wispelaere, an expert coach for Men’s Health.
And if you pick up the pace and propel the ball with more power and velocity, you’ll elevate your heart rate and burn some serious belly flab, he says.
You don’t even need to increase the weight. A 3-kilo medicine ball will work just fine if you go hard and push yourself.
DO IT: Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.
Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.
5. Dumbell Overhead Lunge
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Add a dumbbell overhead during a lunge, and you suddenly have a core chiseler.
“As the load shifts with every rep, all of the muscles in your torso need to work together to keep the weight directly above you,” says Tony Gentilcore, strength coach at Cressey Performance.
The move engages your back and butt, too, because hunched shoulders and weak glutes also contribute to a bulging belly.
DO IT: Grab a pair of medium- to light-weight dumbbells. Press the dumbbells overhead so your palms face each other. Be careful not to scrunch your shoulders up by your ears.
Step forward into a lunge position, pause, and then bring your back leg forward to step your feet together. Alternate legs as you walk forward.
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It’s simple: To show off your abs, you have to burn fat. To burn fat, you have to stoke your metabolism by building muscle. Replacing just 1 pound of fat with muscle will force your body to fry up to an additional 50 calories a day. These straightforward moves work major muscle groups–with an emphasis on your midsection–without adding bulk.
Do this abs workout three times a week. Complete 1 set of each ab exercise (designed to work key regions of your core: upper abs, lower abs, obliques, and lower back), then do the rest of the circuit twice. On other days, do light cardio like swimming, walking, or cycling. Make sure you take 1 day completely off. Find a weight you’re comfortable lifting—not too easy, but not one that tortures your body either.
Don’t miss WH’s workout “Accelerate the Burn” and “Best Fat-Burning Foods” for expert exercises and meal tips to amp up your daily calorie burn.
1. Medicine Ball Blast
Sets: 1 • Reps: 12 to 15
Set an adjustable ab bench at a 45-degree angle. Lie down on it with your head toward the floor and hook your feet under the padded support bar. Hold a medicine ball at your chest as you lower yourself A. As you come up, chest-pass the ball straight up (B). Catch it at the top of the movement, then lower yourself and repeat.
2. Seated Ab Crunch
Sets: 1 • Reps: 12
Sit on the edge of a stable chair or bench. Place your hands next to your butt and grip the front of the seat. Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the floor (A). Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs (B).
3. Saxon Side Bend
Sets: 1 • Reps: 6 to 10 each side
Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Pause, return to an upright ?position, then bend to your left as far as possible.
4. Back Extension
Sets: 1 • Reps: 12 to 15
Position yourself in a back extension station and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor (A). Raise your upper body until it’s slightly above parallel to the floor (B). At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat.
Sets: 2 • Reps: 10 to 12 • Rest: 30 seconds
Stand with your feet about shoulder-width apart and hold a barbell behind you (A). Keeping your back straight, lower yourself as you inhale, bending from your knees and hips as though you’re sitting down (B). Don’t let your knees pass your toes. Don’t round your back. Stop just before your thighs are parallel to the floor. Hold for a second and then exhale as you slowly stand back up.
Sets: 2 • Reps: 10 • Rest: 30 seconds
Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that’s 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head (A). When you’re in position, pull the bar down until it touches your upper chest (B). Hold this position for a second, then return to start.
7. Military Press
Sets: 2 • Reps: 10 • Rest: 30 seconds
Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart (A). Press the weight straight overhead so that your arms are almost fully extended (B). Hold for a second, then bring it down in front of your shoulders.
8. Leg Curl
Sets: 2 • Reps: 12 to 12 • Rest: 30 seconds
Lie facedown on a leg curl machine and hook your ankles under the padded bar (A). Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling the weight up (B). Come up so that your feet nearly touch your butt and slowly return to start.
9. Triceps Pushdown
Sets: 2 • Reps: 10 to 12 • Rest: 30 seconds
While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it’s directly in front of you (A). With your forearms parallel to the floor (the start position), push the bar down until your arms are extended straight down with the bar near your thighs (B). Don’t lock your elbows. Return to start.
10. Biceps Curl
Sets: 2 • Reps: 10 • Rest: 30 seconds
Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you (A). Curl the weight toward your shoulders (B). Hold for a second, then return to start.
HIIT—or high-intensity interval training—workouts are a stellar addition to any routine. These types of workouts are made up of short, hard bouts of exercise aimed to jack up your heart rate that are broken up by brief periods of rest.
Translation? You don’t have to spend hours and hours at the gym each day to see results. In fact, research has shown that incorporating HIIT into your training is extremely effective at burning fat and building muscle.
The Beginner’s Guide To Strength Training amazon.com $24.95
Pair a HIIT workout with an ab workout and you’ve got this 10-minute burner from Dane and Kara Miklaus of WORK Training Studio in Irvine, California. You’ll target your obliques, rectus abdominus, and mid and lower back—all while getting your heart pumping.
Even better, combining cardio and core work translates to better performance in the saddle, too. It’ll help you build the endurance and stability to be faster, stronger, and more powerful during your rides and races.
How to do it: Perform each exercise for the allotted reps, resting as needed between exercises. Perform as many rounds of this six-move circuit in 10 minutes. Have some extra time and energy? Go for 20 minutes.
Start by holding a dumbbell (weight of your choice) above your left shoulder with both hands. Then, forcefully bring the dumbbell diagonally down across your body so it’s now near your right knee, bending your legs slightly. Bring the dumbbell diagonally back up across your body. Repeat 10 times, then switch sides.
Medicine Ball Oblique Toss
Start by standing next to—but about a foot away—from a sturdy wall while holding a medicine ball (weight of your choice) at the side of your hip that’s farthest away from the wall. Toss the medicine ball at the wall while rotating your body inward toward the wall. Catch the ball as it bounces back off the wall. Repeat 10 times, then switch sides.
Wind-Up Ball Slam
Start by holding a medicine ball (weight of your choice) right above the ground with both hands. Forcefully rotate your arms clockwise so the medicine ball is now above your head, then slam it down diagonally. Pick it back up so it’s slightly off the ground and repeat 10 times before switching directions.
Start by standing with your feet hip-width apart. Drive your right knee up as high as you can, and then as you’re lowering your right knee, drive your left knee up as high as you can. As you switch knees, stay on the balls of your feet so you’re hopping each time. Repeat 100 times total.
Start by lying faceup with your legs extended and your arms straight above your head holding a dumbbell laterally (weight of your choice). Squeeze your abs and lift your torso and legs off the floor so your body forms a V and the dumbbell meets your feet. Return to starting position and repeat 10 times.
Start by standing with your feet hip-width apart. Drop down into a quarter squat to give yourself momentum, and then explode into the air, tucking your knees toward your chest. Land softly on your feet. Repeat 10 times.
Danielle Zickl Associate Health & Fitness Editor Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition.
If you’ve only got 10 minutes to get your sweat on, you might be deliberating between a quick burst of cardio or time spent working on your abs goals—after all, both cardio and strength work are important for stomach definition (and overall fitness progress, too).
The good news? You don’t have to pick between ’em for a quickie workout. A high-intensity interval training circuit made up of core-centric exercises ticks both boxes, for a combination of fat-burning and sculpting power.
Of course, there are more benefits to workouts like these than aesthetic results. “All of your movements stem from the core—it’s what keeps you standing up!,” explains Beth Gold, NASM-certified trainer at NYC fitness hotspot Rumble Boxing. “Core strength and stability is the base of your fitness, and everything is built on top of that.” Plus, HIIT workouts are excellent for improving your cardiovascular health and building endurance, she adds. (The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you’ve been waiting for!)
Gold created a workout that does all of the above, while also giving you a chance to challenge yourself to 10 minutes of AMRAP protocol, a.k.a. doing a move for “as many rounds as possible.” Every time you do this quick workout, you can try to reach a new personal best. “Setting goals in an AMRAP (like, I’m going to finish this circuit at least twice) is a great way to feel like you’ve accomplished something great—and even better when you exceed those goals,” Gold says.
To try out her creative workout, check out our cheat sheet below. And scroll down for step-by-step info for each and every move.
During the AMRAP sections, Gold suggests trying to complete at least three rounds, but do your best and take breaks as you need them. “Workouts like these are geared towards being challenging, building up a great sweat, and feeling like you kicked some serious butt by the end in a short amount of time,” says Gold. Challenge accepted.
How to: Holding a set of challenging dumbbells at your shoulders (7.5 to 15 pounds or more), drop into a deep squat, keeping your weight in your heels. As you stand back up, press through your heels to engage the backs of your legs and explode the dumbbells overhead. Lower the dumbbells back to the starting position. Repeat for 10 reps. You can opt to do this with both arms, or one at a time.
Jenn Pena/ Alyssa Zolna
How to: In a high plank, hold a set of challenging dumbbells in your hands (10 to 20 pounds), directly underneath your shoulders. Place your feet wider than hip distance apart to help keep you stable. Use your back muscles to pull the weight in your right hand up to your ribcage. Lower it back down and repeat with the weight in your left hand. Alternate sides and repeat. That’s one rep. Repeat for 12 reps.
Related: Lose Your Belly with Just Two Exercise Moves
Jenn Pena; Alyssa Zolna
How to: Start in high plank, your wrists stacked underneath your shoulders and your core tight. Jump both feet out to the sides, then jump them back together (like a jumping jack). For an easier modification, step just one foot out at a time. Repeat for 20 reps.
10 plank variations that’ll help you mix up your workout routine:
How to: Holding a set of light weights (two to five pounds), lie on your back with your knees bent and your heels close to your glutes. Complete a situp (shown here), and to amp it up, at the top extend your right arm across your body to punch left, then extend your left arm across your body to punch to your right, twisting from your core as you punch. Lower yourself back down and continue for one minute (minute four to minute five).
Related: ‘I Did 50 Crunches Every Day For A Month—Here’s What Happened’
Reverse Lunge With Rotation
Jenn Pena; Alyssa Zolna
How to: Hold the ends of one dumbbell (10 to 20 pounds) at your chest with your elbows in and your feet stacked under your shoulders. Take a big step back with your right foot and bend both knees to a 90-degree angle to get into a reverse lunge. From your waist up, twist your body over your front leg, then back to the starting position. Step your right foot back in and repeat on the other side. That’s one rep. Repeat for 10 reps.
Plank to Pushup
alyssa Zolna/ Jennifer Pena
How to: Start in high plank, your wrists stacked underneath your shoulders and your feet slightly wider than hip-width to help you stay stable. Keeping your core tight, lower your right forearm down to the ground followed by your left forearm to get into a low plank. Push back up to a high plank starting with your right side, stacking your hand underneath your shoulder again, then follow with your left side. Alternating which side you lower and raise first, repeat for 10 reps.
Related: This Is the Best Exercise to Erase Your Belly Pooch, Says Science
Weighted Single-Leg V-Ups
Jen Pena / Alyssa Zolna
How to: Similar to a regular v-up (shown here), start laying flat on your back, with your arms overhead and your legs extended. Hold a set of weights (five to 10 pounds) in your hands. Engaging your core, lift your torso to complete a full situp, then engage your left leg to lift it toward the sky and reach for your left foot with your right hand. Lower all the way back down and repeat on the other side. That’s one rep. Repeat for 16 reps.
How to: Start in high plank, your wrists stacked underneath your shoulders. Drive your right knee toward your chest, hovering your right foot above the ground. Bring your right foot back and repeat with your left knee. With tempo, quickly alternate back for forth. (For an extra obliques challenge, drive your knees to the opposite elbow each time). Continue for one minute.
Alexa Tucker Alexa is a Denver-based contributor who covers all things lifestyle, wellness, travel, home, and beauty.
6 Intense HIIT Workouts For Abs And Obliques
Kredy FOLLOW ANALYST Top 5 / Top 10 Modified 20 Dec 2019, 17:16 IST
Bicycle crunches tone the abs and obliques
High-intensity interval training programs approach building muscle and burning fat with a radically different approach. Traditional approaches include lifting weights and steady exercises over longer durations, while the HIIT workouts revolve around short bursts of intense training sessions. It is well established that the HIIT workouts target the muscles with increased accuracy and are ideal for building the abs and obliques.
As this exercise routine targets a host of muscles with increased intensity, it is imperative that you perform adequate warm-up exercises to flex your muscles and improve blood circulation. Additionally, ensure that you have a healthy diet that has tonnes of lean protein along with low quantities of fat, which will greatly help in building a ripped abdomen.
Furthermore, people with a history of joint pains must exercise caution while performing this routine as the HIIT workouts involve the movement of a host of other stabilisation muscles along with the target muscle group.
Now, let us dive in deeper and look closer at the six intense HIIT workouts that you could add to your workout program to build your abs and obliques.
#1 Russian Twist
The twisting movement of the exercise is very effective in toning the obliques.
Step 1: Lie on the floor in a supine position with feet positioned close to each other. Raise your torso such that it is perpendicular to the floor. Slightly bend your knees before starting the core motion to form an arch with the floor.
Step 2: Bring your arms forward until they are fully extended. Slowly twist your torso to the right until your arms touch the floor.
Step 3: Hold for a second and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of times.
Also, read Explosive HIIT Workout Plan To Burn Fat & Reduce Weight.
Important tip: Perform the exercise while holding a dumbbell or a weight plate for added resistance and improved customisability.
The plank is an isometric training exercise that activates all the abdominal muscles with unrivalled precision.
Step 1: Lie on the floor in a supine position and keep your feet close together.
Step 2: Push your torso upwards and rest the body on your forearms and toes. Keep the elbows close to the body and ensure that the upper arms are perpendicular to the body while the lower arms are parallel to the floor.
Step 3: Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform this exercise while wearing a weighted vest for improved resistance.
Next up: Bicycle Crunch
1 / 5 Published 18 Aug 2018, 00:45 IST Advertisement
Jump Rope Workout for a Strong Core and a Flat Stomach
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You don’t have to travel far or spend money on a trendy abdominal machine to develop a strong core and a flat stomach. All you need is a jump rope, bench or chair, and sufficient space.
Jumping rope helps you develop both upper- and lower-body muscular endurance. It also speeds up your fat-burning metabolism and reduces belly fat. Do it in combination with prone, side and supine planks to strengthen your core. Here are some sample workouts to get you started.
Jump Rope Equipment
- Jump rope
- Bench or chair
- Exercise mat or soft surface (carpet)
- Water bottle
Jump Rope Workout Guidelines
- Hydrate before, during and after workouts.
- Perform an upper- and lower-body dynamic warm-up (Arm Raises/Lunges).
- Perform the Beginner Workout a few times (especially if you’re a novice with a jump rope) and gradually build your endurance by adding 5 to 10 seconds to your jump rope and plank times in successive workouts before trying the Advanced Workout.
- Keep your abdominal muscles tight and your back straight. Don’t sag your lower back or hips during prone, side and supine planks.
- Do combo workouts on non-consecutive days to allow for recovery.
- Finish with cool-down static upper- and lower-body stretches for greater flexibility.
Beginner Jump Rope/Plank Combo Workout
Perform 2 combo sets of each.
- Jump Rope/Flat Prone Plank: Jump rope for 30 seconds and immediately follow with flat prone plank for 30 seconds. Rest 15-30 seconds and repeat.
- Jump Rope/Side Plank: Jump rope for 30 seconds and immediately follow with a 30-second left side plank. Without pausing, turn and do a right side plank for 30 seconds. Hydrate, rest for 30 seconds and repeat combo movements.
- Jump Rope/Supine Plank: Jump rope for 30 seconds and immediately follow with a supine plank for 30 seconds. Rest 30 seconds and repeat. Hydrate and do static cool-down stretches.
Advanced Jump Rope/Plank Combo Double Circuit Workout
Perform 1 non-stop combo set of each; rest briefly before repeating circuit.
- Jump Rope/Elevated Prone Plank: Jump rope for 60 seconds and immediately follow with a 60-second elevated prone plane (feet placed atop a bench or chair). Without resting, perform next combo movements.
- Jump Rope/Elevated Side Plank: Jump rope 60 seconds and immediately follow with a 60-second left side elevated plank. Without rest, turn and perform a 60-second right side elevated plank. Without resting, continue with next combo exercises.
- Jump Rope/Supine Elevated Plank: Jump rope for 60 seconds and immediately perform a 60-second supine elevated plank. Rest 30-45 seconds, hydrate and perform another circuit. End with cool-down stretches.
- Jump Rope for Power, Shoulder Stabilization and Endurance
- Five Reasons to Go Back to Basics With the Jump Rope
- Todd Durkin’s World-Class Workouts: Get in Shape With a Jump Rope
Photo Credit: Getty Images // Thinkstock
By Alison Feller, photography courtesy of Amanda Kloots
Prepare to get seriously sweaty.
Think skipping rope is just for CrossFit fanatics or double-dutch-loving kids? No way! Skipping ropes are all the rage on the fitness scene, from boxing to barre studios—and for good reason. “Jumping rope is one of the best ways to burn the most kilojoules, and it tones the entire body as you’re jumping,” says Amanda Kloots, creator of “The Rope” and “The Dance” classes in New York City. “Since becoming an avid jumper, my entire body has completely changed—especially my arms and abs.”
Kloots’ popular skipping rope-based classes focus on some fitness fundamentals: endurance, coordination, and speed. With those powers combined, Kloots guarantees, “this workout will leave you sweating and your muscles burning.”
READ MORE: How To Use The Right Skipping Rope
Before you bounce: “Make sure you’re jumping with your shoulders directly over your hips, and keep your abdominal muscles in tight,” says Kloots. “Squeeze your legs together and tighten your glutes. Keep your elbows right by your waist and bent at 90 degrees, and stay low to the ground. You barely need to jump off the ground.”
Ready to get your Rocky on? Kloots designed this workout just for Women’s Health readers:
Your playlist: Find three songs that are each 3–5 minutes long. DJ’s choice! (Kloots’ recommendations: “Gypsy” by Lady Gaga, “There’s Nothing Holding Me Back” by Shawn Mendes, and “Till I Collapse” by Eminem.)
(Infographic by Emily Tibero)
HOW TO PULL OFF THE MOVES
Jumping Rope (with feet together)
How to: Keep your legs together, squeezing your glutes and inner thighs. Now tighten your core, lifting your abs, and keeping your elbows at your waist in a bent-arm position as you bring the rope over your head, then under your feet.
How to: Start in a plank position, hands under your shoulders and feet next to each other. Jump your feet out to a wide V, then jump them back in again.
READ MORE: These Are The 5 Insane Body Benefits Of Skipping
Jumping Rope with Foot Jacks
How to: While you raise the rope over your head (as you would during a basic jump, jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement.
Jumping Rope with High Knees
How to: While doing a basic jump, alternate raising your left and right knee as high as you can.
How to: Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent to 90 degrees. Push back to the starting position and repeat with your left leg. That’s one rep.
How to: Keep your jumps small and your body tight. Go as fast as you can, raising your heart rate and torching kilojoules!
Looking for more ways to get fit with a rope? Here’s 9 ways you can tone your entire body with a rope, plus this skipping workout will help tone and shape your bod.
This article was originally featured on www.womenshealthmag.com
READ MORE ON: 15 Minute Workouts Abs Biceps Core Workouts Fitness Skipping Rope Skipping Workouts Upper Body Workouts Workouts
8 Jump Rope Exercises That Target Your Abs
Jumping rope, a.k.a. skipping rope, has earned kudos from fitness experts around the world for its unbeatable combo of cardio and toning. The best part? You can skip rope anywhere, any time; no fancy gym equipment needed.
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However, there’s more to this basic exercise that meets the eye. By adding a few simple variations, you can transform this cardio-and-lower-body workout into a core-carving routine.
Grab a rope and give these core-centric moves a go. And don’t forget to tuck in and contract your ab muscles as you skip to really target your core.
1. Jumping Jacks
Skip rope as usual, focusing on your feet and landing pattern. While jumping, land with your feet in a narrow or wide stance, as if you were doing jumping jacks. Be sure to press your stomach muscles inwards with each jack movement to really target your abs.
2. One-Foot Wonder
Jump rope on one foot, alternating from one foot to the other; intensify by hopping continuously on one foot for 10 to 12 repetitions, then switch to the other foot.
3. Skip And Twirl
This is a classic jump rope move that adds variety to your workout. Using both feet, begin jumping rope and then skip, and then twirl the jump rope, swinging it to one side of your body and then to the other side. Continue to skip, twirl, skip, and twirl. With continued repetitions, adding this fun jump rope exercise will whittle your waist and burn belly fat.
4. Heel Kicks
With proper form – straight back, arms straight, knees bent, and tummy tucked – begin jumping rope. Straighten your right leg out and touch your heel down on the ground. Switch to your right leg and repeat, alternating legs.
5. High Knees
Jump rope, alternating legs with your knees high, as if you’re jogging through the rope. Extend your legs while tightening your stomach. Feel the burn.
6. Forward Scissors
Leaning slightly forward, skip over the rope and land with your left foot forward and your right foot back. Skip again and reverse – right foot forward and left foot back. Your abs will be naturally engaged in order to keep your body balanced and prevent you from falling forward.
7. Wounded Duck
With your heels apart, jump rope and land with your knees and toes facing inward – like a duck. Jump rope again and land with your knees and toes facing outward. Alternate this movement, always landing on the balls of your feet.
8. The Skier
With proper form, jump rope while jumping several inches to your right, and then several inches to your left. Alternate from side to side. Remember to tuck in your tummy muscles for an extra burn.
Fun and addictive, skipping rope is an excellent cardio exercise to incorporate into your fitness routine. Jump around to your favourite workout playlist to really get into the rhythm.