Belly Busting Ab Workout For A Super Flat Tummy

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.

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. 

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.

See Also: Why Pro Athletes' Workouts Won't Work Out For You

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.

Belly Busting Ab Workout Continued

Squats - Stand with your feet just outside shoulder width apart and arms by your sides. Lower your bum down towards the floor without lifting your heels off the floor and bending the knees. Try not to let your knees go over your toes and keep the back straight. Raise your arms forward as you lower if that helps to keep balance or keep the back straight. You could also put them on your hips if you find this easy. 

Overhead Medicine Ball

For this exercise you need your medicine ball or the weighted bag you are using - just make sure anything inside is secure and wont drop on your head! Stand with feet shoulder width apart and hold the medicine ball or weight in both hands just above your hip on one side. When the time starts lift the weight up over your head and down level with the top of the opposite hip and then repeat to the starting position. Keep lifting up and over, hip to hip, for the duration of the station.

Russian Twists

Now you may like to use the mat to help. Sitting on the floor in the top position of a normal sit up with your back at about a 45 degree angle to the floor hold the medicine ball on one side resting on the floor next to your hip. When ready, lift the medicine ball up over the abdomen and touch onto floor on the other side of your body, repeat to the starting side. If this is too easy try lifting your feet a few inches from the floor and holding them there while you twist.

Lunges

Standing with feet shoulder width apart and toes facing forwards, with one leg step a good pace forward and lower the rear knee until it is about an inch from the floor. Make sure the front knee does not travel past the toes, bring the front knee back to start position and then step forward with the opposite leg. Keep rotating legs on each step to keep the abs activated and working throughout the duration.

Plank

The last station is the plank. Start in the push up position and then lower yourself onto your elbows and allow your forearms to lay flat on the floor so your elbow is at a 90 degree angle. You need to hold this position for the entirety of the station but if you struggle aim to do 10 seconds with a 5 seconds rest or as much as you can do.

These 6 stations are great at increasing the heart rate but they all require the abs to work either as primary or secondary muscles.

See Also: How To Get Visible Abs

Each station needs to be completed for 90 seconds with a 30 seconds rest in between. Try to stick to this and push yourself as much as you can but if you feel faint or dizzy stop the time and take a break. But this belly busting work out will strip that hard to shift fat.