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.