Lose Your Belly Fat Fast – The Workout Girl

Lose Your Belly Fat Fast

If you’re like me (and practically every other woman on planet Earth), the Holiday Season means some extra ‘Holiday Cheer’ up in your midsection.  The waistbands get a little tighter, and you count your blessings that tunic tops and stretchy leggings are still trendy.  I mean, it’s not our fault, right?  Have you ever seen ‘Diet Friendly Eggnog?’  I surely haven’t.  (But if you have and it exists, please let me know!)  Well, Diet Eggnog or no, this workout will help keep that “extra” Holiday Cheer in check. :)

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Roll Ups”  – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs slightly off of the ground.  Then, bend your knees and pull them towards your chin, bringing your hips off of the floor.  With control, extend your legs and lower them to just above the ground.  Repeat 12x.

B) The “All A-Flutter” – Lay on your back on your mat with your arms resting at your sides.   Keeping your legs together, lift your legs to a 45 degree angle to the ceiling.  With control, lift your right leg slightly higher than your left.  In a simultaneous motion, switch legs to lower your right leg slightly and lift your left leg slightly higher than your right.  Repeat nonstop, alternating legs, 15x each leg.

C) The “One-Armed Bandit” – Lay on your back on your mat with your arms resting at your sides.  Bend your right knee to rest only your right foot on the floor.  Your left leg should be extended in front of you on the ground.  Lift your right arm so it is perpendicular to the ceiling.  With control, sit up towards your right knee, keeping your right arm perpendicular to the ceiling the entire time.  Slowly lower your torso back to the ground (keeping your right arm up).  Repeat 15x, and switch knees/arms and repeat 15x more.


Circuit 2 – Do 3x Through

D)  The “Forklift” – Begin by standing on  your mat holding a medicine ball at your chest.  Slowly lower into a squat and bring the medicine ball outside your right knee.  As you return to standing, swing the medicine ball up across your body and over your left shoulder.  Lower into a squat and return the medicine ball to outside of your right knee.  Repeat 12x, and then switch by bringing the ball outside your left knee and repeat 12x more.

E)  The “Lift The Load” – Begin by laying on your back on your mat with your knees bent so that your feet are on the floor.  Hold a medicine ball at your chest.  Lift your torso, holding the medicine ball, up towards your knees.  With control, lower your torso back down to the mat.  Repeat 15x.

F) The “Toe Touch” – Begin by laying on your back on your mat.  Keeping your legs together, lift both of your legs until they are at a 90 degree angle to the ceiling.  Hold a medicine ball behind your head.  With control, lift your torso and bring the medicine ball up overhead.  Try to touch the medicine ball to your toes.  Slowly lower your torso back to the ground and return the medicine ball behind your head.  Repeat 12x.


Circuit 3 – Do 2x Through

G) The “Pose Of Pain” – Begin by laying on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift your legs to a 45 degree angle off of the ground.  Slowly lift your torso until you feel that your abs are engaged.  Holding this position, lift your arms so they are extended out in front of you at shoulder height.  ‘Pump’ your arms  up and down 100x while holding your body in this position.  Are your abs hurting yet?

H) The “To ‘N Fro” – Begin by laying on your back on your mat with your arms outstretched behind your head and holding a balance ball.  With control, simultaneously lift your legs and your arms and torso towards each other.  Transfer the balance ball from your hands to in between your feet.  With control, slowly lower your torso and legs to the ground.  Then, simultaneously lift your torso and legs up towards each other.  Transfer the ball from your feet to your hands.  With control, slowly lower your torso and legs to the ground.  Repeat 10x.

I) The “Bicycle” – Begin by laying on your back on your mat with your knees bent so that your feet are on the floor.  Cross your arms behind your head.  With control, lift your torso towards your knees and try to touch your right elbow to  your left knee.  Slowly lower your torso to the ground.  Then, lift your torso and try to touch your left elbow to your right knee.  Slowly lower your torso to the ground.  Repeat 12x each side, alternating sides.




Fitness Tip of the Day

Amp up your fitness game with this killer workout playlist full of my favorite heart-pounding tunes of 2012. Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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