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The bikini weather might be ending but that doesn't mean you to have to get the big jumpers out and hide the beer belly! If you want that super flat tummy try this belly busting circuit that will get you noticed in the spring!

One of the hardest places to shift belly fat is from the abdominal/tummy region and the single most common question I get asked is "How do I get a flat tummy?" The simple answer is through diet and exercise because no matter how hard you train, your body will store the fat around your belly if you don't eat right, whether you are exercising or not.

But what is the best way to work out when you are looking to lose fat from a certain area? There is no simple answer I'm afraid, you could spend hours upon hours doing sit ups and other ab exercises and still find this makes no difference.

Doing these exercises build up the strength and endurance of individual muscle groups but if there is a layer of fat on top of them you will not get any definition but they will still be strong.

Any exercise you choose to do when trying to get a flat tummy or any muscle definition needs to be of high intensity and over a relatively long duration - over 20 minutes at least up to 40-45 minutes.

The reason a fat burning workout is most suited to 20-45 minute duration is because this is the optimum time for the body to choose to burn fat instead of carbohydrates. This is when the body is flooded with oxygen and it requires four times as much oxygen to burn fat as it does carbs. So this circuit is designed to boost your metabolism to increase heart rate and calorie burn as well as work those muscles that will give you the flat tummy you are after.

This circuit can be performed in a gym or a space at home with a relatively low amount of equipment, all you need is:

  • flat space about 3x3m
  • medicine ball or similar (rucksack with tins in will work!)
  • possibly a yoga/exercise mat (optional)

The idea is to complete the circuit twice through if you train regularly but if you are a beginner try and get all the way through sticking to the timings, but feel free to take breaks as and when you see fit. 

Remember to seek medical advice before starting any training if you have any concerns about your physical condition.

The following exercises need to be completed in this order.

Squat Thrusts

Starting in the push up position (full not adjusted so on toes) when time starts pull your knees into your chest, touching toes and then extend legs back to start position and repeat. Try to bring the feet up as high as possible to the chest but only go as far as is comfortable and build up to bigger gap. This needs to be done as fast as possible as well but again pace yourself depending on your fitness level.

Jumping Jacks

This is a good old favourite of mine and they are the same as you did in fitness classes at school. Start with feet together and arms by your sides, when the time starts jump up pushing your feet out to the side into a wide stance and raise your hands out above your head and then back to the start. Keep going for the whole duration and maintain a rhythm try to pace yourself and choose a speed you can sustain but is challenging.

Continue reading after recommendations

  • www.womenshealth.com www.musclesandfitness.com

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