Sprint to bust your bellyOnly fat-dissolving cardio (and cutting calories) can get rid of ab flab.
The workout that targets the overhang: interval training.
Add speed bursts to any exercisehorseback riding, belly dancing or downhill skiingand beat the bulge!
“Abs are used to constant tension when we sit or stand.
Set a stability ball at the small of your back.
The ball’s curve won’t allow your back or shoulders to cheat.
Do three or four sets of up to 15 reps, with a 30-second rest between sets.
Try pilatesDevotees are known for sculpted stomachs because many moves engage the core.
Try the Teaser: Lie faceup, legs lifted, bent 90 degrees; raise hands to ceiling.
Lift torso and extend legs to a V with arms parallel to legs.
Pause, then roll back down, keeping legs raised.
Return to start position.
Do 6 to 10 reps. (Sessions included 10 four-minute sprints with two minutes of rest in between.)
But don’t stop after two weeks.
Muscle your way fitMost people stress less about their weight if their body looks toned, Mohr says.
Strength training does that; it shapes and redefines.
(Add the “Tone Without Cardio” program to your usual routine.)
Find more plyometric ideas in theBurn More Calories in Less Time!routine.
Focus on the bottom lineAdd hip extensions and step-ups to your regular routine.
Do 12 reps. Switch sides.
Step down on right leg.
Do 12 reps. Switch legs; repeat.
One example: Stand holding a chair in front of you.
Extend your right leg straight behind you, foot flexed.
Point your toe, then sweep leg counterclockwise until toe reaches a 4 o’clock position.
Do 12 reps, switch sides.
Pull straight back, elbows bent.
Do two sets of 12 reps each.
Kick in some cardioBurn even more fat by sneaking in cardio on days you use weights.
Go from one move to another minus rest or jump rope between sets.
A 135-pound woman would torch up to 256 calories in 30 minutes versus 97 for lifting alone.
Martial arts or crank up the iPod and dance!
You’ll avoid an imbalance and create a firmer, more flattering shape.
Try dumbbell flies: Lie faceup on a bench, a weight in each hand, arms straight up.
Open arms until weights are in line with shoulders, then bring arms together.
When reps feel easy, up resistance.
Complete those last two reps of a set with 5-pound weights like a cakewalk?
Swap in free weights and you’ll require input from more fibers to keep steady, recruiting more muscles.
Hold bent elbows near sides, palms in, knuckles down.
Press weights up and back, rotating palms down.
Hold for one count; lower; repeat.
Do three sets of 15 reps.
Aim for readily achievable mini-goals; consistent success fuels enthusiasm for the long haul.
Map out fitnessPlan goals for the month on a calendar.
(See SELF’s program.)
Sign up for a triathlon or schedule weekly bowl-a-thons with your buds.
Seeing plans in writing makes you accountable, Mohr says.
Example: Dig in to your wallet, eyes closed.
Pull out a $1 bill, do one-minute sprints.
A $5: Go for a 5 percent incline every five minutes.
A $10: Push your pace for 10 minutes.
With goals to focus on, the time will seem more exciting.
Guessing whether she’ll next propose playing volleyball or volleying tennis balls makes fitness minutes fly.
Join a clubTreadmills are great, but a few times a week, turn exercise into a social activity.
Either way, the change of scenery and new friends will keep things fresh!
Increase intensityIntervals aren’t the only slimming supercharger.
Sneak in fitnessOnce a day, spend 10 minutes doing something that leaves you winded.
Run up stairs or skip to your car.
Anything that adds to your day’s total calorie output equals a leaner, fitter body!
Photo Credit: Jorg Badura
