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You Can Have A Flat Belly (part 2) - Core workout

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Don’t forget to sweat

Strength training such as sit-ups will certainly tone the six-pack muscles in your tummy, but if they’re trapped under a stubborn layer of fat around your midsection then all that work will be for nothing.

Regular cardio workouts will boost the body’s metabolism and melt fat.

“If we just build muscle, without also burning the fat, we can end up looking bigger in the belly because basically we’re just stacking the fat and muscle on top of each other,” says Jones.

Whole body cardio workouts such as swimming or boxing are particularly useful as they will also work the core muscles. “Boxing is one of the best types of training you can do – just look at a boxer’s physique,” says Nable.

Description: Regular cardio workouts will boost the body’s metabolism and melt fat.

Regular cardio workouts will boost the body’s metabolism and melt fat.

Hands-on approach

While not strictly an exercise, regular massage may also help get your belly in shape. When we’re feeling stressed, natural production of the hormone cortisol is increased and can cause the body to store fat, especially around the tummy area.

Core workout

Try this quick workout to get your belly in shape:

·         20 pelvic tilts

·         20 reps of bird-dog exercise

·         10 squat jumps (90-degree squat)

Pelvic tilts

Lie on your back, knees bent, both feet flat on floor. Using your abdominal muscles, and without lifting your hips, press your lower back into the floor and hold this position briefly. Then tip your pelvis in the opposite direction creating an arch in your low back. Do not lift your hips or let your tailbone roll up off the floor. Hold this position briefly before returning to your starting position. Perform 10 repetitions, rest for 60 seconds and then repeat

Bird-dog exercise

Start on all fours with your hands under your shoulders and knees under your hips, keeping your head, neck, and back straight. Raise your right arm and reach it forward and, at the same time, kick your left leg backwards until it’s straight and in line with your torso, hold for one second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg. The right-arm/left leg and transition to left-arm/right leg is counted as one repetition. Perform 10 repetitions, rest for 30 seconds and then repeat.

Description: Perform 10 repetitions, rest for 30 seconds and then repeat.

Perform 10 repetitions, rest for 30 seconds and then repeat.

Squat jumps

Stand with your feet shoulder-width apart and point your toes slightly out. Push your hips back and squat down, with your thighs parallel to the ground, remembering to keep your back flat, your chest out and your spine straight. Engage your core and, from the bottom of this squat position, push through your feet and jump upwards by extending your knees and hips so your feet jump several centimeters off the ground. Land softly with your knees bent then go into your next repetition.

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