Get rid of ab flab with these 5 exercises

Summer hols are all about chilling and indulging — but what if you’ve come home with a handful of belly flab?

Have you been partaking of too much white wine over the summer? Too many dips and pastries on hols?

Don’t worry there are lots of us out there. 

If trimming your mid-section and whittling down your waist are two things you want to focus on, then it’s not just endless abs exercises you should be doing.

You can’t turn fat into muscle, so along with having sensible eating habits, fat burning exercise needs to be a priority.

Try these circuits, which combine full-body, fat-burning exercise with tummy toners to get you feeling confident and lean.

HOW TO DO IT

Perform each move in the circuit for 45 seconds with 15 seconds of rest in between.

Repeat the circuit for a total of three to five sets depending on your level. 

Then perform the recommended sets and reps of circuit for your level, taking rest when you need it.

  • Beginner: 3x10 reps
  • Intermediate: 3x16 reps
  • Advanced: 3x20 reps

JUMP LUNGE

Areas trained: GLUTES, LEGS, CORE

Get rid of ab flab with these 5 exercises

Technique

Start in a lunge position with both knees at a 90-degree angle, back knee just above the floor.

Jump up as high as you can, extending both legs and switching them in the air so the back leg is now in a vice-versa position.

Land softly in the lunge position and repeat on the opposite side for the next rep.

SAFETY TIP: Keep your torso upright and shoulders square. 

CLEAN AND PRESS

Areas trained: GLUTES, HAMSTRINGS, CORE, BACK, SHOULDERS, ARMS.

Get rid of ab flab with these 5 exercises

Technique

Holding a barbell in front of your thighs, bend your legs to create momentum, then extend your legs and row the barbell up towards your chin.

Rotate your grip to drop your elbows under the barbell, bending your knees to dip your body lower in order to do so.

Extend your body and your arms to press the barbell up overhead

Reverse the movement and repeat.

SAFETY TIP: Keep the movement smooth and controlled.

BOX JUMP

Areas trained: GLUTES, LEGS, CORE

Get rid of ab flab with these 5 exercises

Technique

Stand with a box or deck in front of you.

Jump onto the box and land softly.

Jump or step back and repeat.

SAFETY TIP: Bring your knees up as you jump to avoid clipping the box with your feet. 

PLANK ROTATION

Areas trained: CORE, SIDES

Get rid of ab flab with these 5 exercises

Technique

Start in a plank position with your hands under shoulders, arms extended.

Keeping your body in a straight line, reach one hand straight up towards the ceiling, rotating your shoulders with you.

Return to the start and repeat on the opposite side to complete one rep.

SAFETY TIP: Make sure your gaze follows your hand 

MODIFIED V-SIT

Areas trained: STOMACH, CORE

Get rid of ab flab with these 5 exercises

Technique

Lie on your back with your legs extended and arms out to the side.

Dynamically crunch your upper and lower body to bring your knees and chest to meet at the top of the movement.

Lower and repeat.

HOT TIP: Try not to let your legs and upper back completely touch the floor before crunching back up 


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