Every time you turn on the television, you are bombarded with fitness plans and programs that promise you a flat belly or your money back. If you question the validity of these programs and you want to save money from the get-go, try a free plan of attack by following some key steps. Be aware that you still have to work hard. Nothing of great achievement comes easy, and losing belly fat is no exception.
Step 1
Execute an interval training workout with any type of cardio, such as running, indoor cycling, elliptical training, swimming, stair climbing or rowing, three times a week on alternating days. Start with a light five-minute warmup, then go at 75- to 80-percent maximum effort for 30 seconds. Come down to about 50-percent maximum effort for 60 seconds. Alternate back and forth from high to low intensity for 20 minutes and finish with a light, five-minute cool-down.
Step 2
Lift weights to build muscle that can raise your resting metabolic rate. Recruit as much of your body as possible by doing exercises like bench presses, shoulder presses, wide-grip pull-downs, triceps dips, barbell curls and lunges. Do 10 to 12 reps, three to four sets, and work out three times a week on the alternating days of your interval training.
Step 3
Raise and lower your hips to do plank lifts. Go into a plank position with your hands and toes on the ground and your back straight. Lower your hips toward the floor, and look straight ahead. Reverse the move, and lift your hips high in the air as you look between your legs behind you. Alternate raising and lowering your body for a set of reps. Make sure you focus on using your stomach muscles to create this movement.
Step 4
Lift your legs in an alternating pattern to do flutter kicks. Lie on your back with your legs and head slightly elevated off the floor and your hands under your butt. Lift your right leg up as high as you can. Lower it back down as you lift your left leg up as high as you can. Keep lowering and lifting in this alternating fashion for a set of reps.
Step 5
Hook your legs under a padded support on a decline bench to do decline crunches. Place your hands on the sides of your head, and curl your body up by contracting your abs. Squeeze forcefully for a full second, lower yourself back down, and repeat.
Step 6
Perform V-ups with a medicine ball. Lie on your back with your legs fully extended and your arms overhead while holding the ball firmly in both hands. Lift your arms and legs simultaneously as you bring the ball forward. Your body should now be in a V shape. Try to touch the ball to your toes and reverse the move. Step when your legs and the ball are right above the ground, and repeat.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your ab exercises. Do them immediately following your interval workouts. If using the medicine ball is too grueling with your V-ups, perform them without it. Follow a healthy diet while you do this routine. Keep your foods low in fat and high in nutrients to promote weight loss.
Things You'll Need
- Decline bench
- Medicine ball
Member Comments