Bye Bye Belly Fat

This workout will fire up your metabolism and burn off the fat that’s hiding your abs. According to Women’s Health, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

Do each exercise in our Bye Bye Belly Fat workout in the order shown, resting for 20 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.

1. Bicycle Sit ups – 15 Reps

Description: Keep your heels off the ground. Crunch up and bring your left arm with elbow bent and try to touch to your right knee. Then switch sides and continue pedaling until you’ve done 15 reps on each leg.

4-bicycle

2. Planks – 30 Seconds to 1 Minute

Description: In plank position your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Keep butt tucked and abs tight. 

6-plank

3. Pike Crunch – 15 Reps

Description: Lying on your back with both legs extended in 45 degree angle, try to touch your toes with your fingers. Keep abs tight and flexed when reaching for your toes. Slowly lower upper body back to mat. Repeat 15xs.

pike-crunch

4. Side Planks – 30 Seconds to 1 Minute

Description: Lie on your left side with your knees straight. Prop your upper body up on your elbow and forearm.  Raise your hips until your body forms a straight line from your ankles to your shoulders.  Your head should stay in line with your body. Repeat exercise on right side.

Side-Planks

5. Stork Reach – 15 Reps

Description: Stand on one slightly bent leg with the free leg bent. Push your knee back ward, hinging at your hips and reaching your arms forward until your back is straight. Repeat 15 times, then switch legs.

Stork-Reach

6. High Knee Run In Place – 30 Seconds to 1 Minute

Description: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

running-in-place

7. The Hundred – 50-100 Breaths

Description: With your legs extended in a 45 degree angle, lift shoulders off mat, tighten abs, lift arms 6 inches off ground and pulse arms for 50 – 100 breaths. 

the-hundred

8. Opposite Arm and Leg Raise – 20 Per Side

Description: Start in tabletop position. Raise your left arm to shoulder height and your right leg to hip height. Hold for 2 counts, reaching forward with your fingers and back with your heels. Do this 20 times. Switch sides and repeat.

opposite-arm-and-leg-raise

9. Lying Overhead Reach – 15 Reps

Description: Using 3-5 lb weights, lie on mat with knees bent, raise your arms toward the ceiling, keeping elbows slightly bent. Reach your arms overhead. Do not let your back arch away from the floor as you lower the weights.

lying-overhead-reach

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