Lose Your Belly Flab — Fast!
BY JIM KARAS
Devote 20 minutes a day to these exercises, and you'll be ab-fab in no time.
It's an unfortunate female fact of life: As women age, they get thicker in the middle. That's partly because weight distribution changes, but it's also due to a certain kind of fat (called visceral fat) that collects around your organs. This fat predisposes you to heart disease, high blood pressure and diabetes. Fortunately, you can shrink your middle — and yo ur risk. I've created a 20-minute circuit-training workout that combines cardio intervals with strength and resistance training (designed to tighten your tummy specifically). Do it three times a week, while cutting calories, and you should see results within six weeks.
The Warm-Up
Raise your heart rate with any one of the following two-minute cardio bursts. If you ache from an activity, discontinue it and opt for another.
Cardio Choice 1: Jumping Jacks
Perform them continuously for two minutes, on a carpet or an exercise mat. If necessary, take a short break after every 10.
Cardio Choice 2: Jumping Rope
Jump on a carpet or mat, wearing sneakers with strong support.
Cardio Choice 3: Stair Climbing
Do a full flight or just one step (switching lead leg every 30 seconds).
The Strength-Cardio Circuit
(PHOTO: EMILY WILSON)
1. The Plank
Start by lying on the floor facedown, resting on your forearms and toes. Slowly lift until your body is parallel with the floor. Pull your shoulder blades together, keeping your neck straight and your eyes on the mat. Hold for one minute, then lower yourself to the floor and repeat.
2. Lower-Back Extension with Opposite Arm and Opposite Leg
Position yourself on your hands and knees. Extend your right arm straight out and your left leg straight back. Hold for five counts, then return arm and leg. Perform 10 reps; repeat with opposite arm and leg.
