Simple exercises to help get fab abs

Blast belly fat to reveal a super-toned tum with this high-intensity workout, says Amanda Khouv

WASHERBOARD abs are the dream, especially around summertime when you might be getting your mid-section out more than usual. While a huge piece of the flat-tummy puzzle is down to a healthy lifestyle — which includes eating well — there are absolutely ways you can tweak your workouts to help you reach those goals, too.

Lots of people who are after a flat and strong stomach focus on abs and core exercises such as plank holds, crunches and leg raises, but these will only get you so far. The key to getting a flat stomach is to blast the fat that sits on top of those toned abs, so high-intensity, full-body workouts that increase metabolism and burn fat should be prioritised.

Try this workout, which involves a fat-blasting circuit followed by tummy toners to give you the best of both worlds.

HOW TO DO IT

FAT-LOSS CIRCUIT (1-3): Perform each move for 20 seconds with 10 seconds’ rest in between. Repeat this for a total of four sets.

ABS CIRCUIT (4-6): Perform 15 to 20 reps of each move with 30 seconds’ rest between each set. Repeat this for a total of three sets.

FAST

1. STAR JUMP

Area trained: FULL BODY

Technique:

- Crouch down to place your hands on the floor, then jump your feet back into plank position.

- Jump them back to the start, then jump up as high you can as you take your arms and legs wide in a star position mid-air.

- Land softly and repeat.

SAFETY TIP:

Keep your hips in line with the rest of your body when in plank position

2. SQUAT TUCK JUMP

Areas trained: GLUTES, QUADS, STOMACH

Technique:

- Squat down to lower your bum out behind you, as low as comfortable.

- From here, jump up as high as you can, tucking your knees up towards your chest.

- Land softly and repeat.

SAFETY TIP:

Keep your chest up and knees tracking over your toes

3. SWING

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE

Technique:

n Holding a kettlebell with both hands, hinge at the hips to let it swing backwards through your legs. Keep your knees soft and back flat.

n Extend the hips and legs to generate momentum as you swing the kettlebell up to eye level, keeping arms straight.

SAFETY TIP:

The power should come from the lower body rather than the arms or shoulders

4. V-SIT

Areas trained: STOMACH, CORE

Technique:

- Lie on your back with arms overhead and legs outstretched.

- Crunch up to bring your hands and feet to meet, taking the legs and back off the floor.

- Lower without completely resting on the floor then repeat.

SAFETY TIP:

Try not to let your upper back round as you crunch up

5. PLANK

Areas trained: CORE, STOMACH

Technique:

- Start in a plank position with body straight, and forearms and elbows on a stability ball.

- Nudge the ball out a few inches then straight back to the start, keeping your hips in line with the rest of your body. Repeat.

SAFETY TIP:

Be careful not to let the shoulders and upper back hunch

6. ROLL-IN

Areas trained: CORE, STOMACH

Technique:

- Start in a plank position with arms straight directly beneath your shoulders, and feet and shins on a stability ball.

- Bring your knees towards your chest, rolling the ball with you.

- Extend the legs to bring the ball back to the start and repeat.

SAFETY TIP:

Don’t let your lower back overarch when extending back into plank position



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