Bikini Fat Burn ~ Flat Tummy Workout

Super charge your bikini fat burn with a flat tummy workout!

Add this flat tummy circuit to your Bikini Fat Burn workout routine to burn more fat in less time, boost your metabolism and help you “tighten” and “tone” your tummy!

This circuit of 4 flat tummy moves are moves are designed to challenge all the muscles that wrap around your core plus incorporate your upper and lower body so your work more muscles and burn more calories!

All you need is a mat and a medicine ball (or a DB). Oh yeah…and be prepared to work with intensity! This not only supercharges your metabolism but means your workouts are done in a flash!

As always, consult with your Dr before beginning a new workout or exercise routine.

1: Medicine Ball Toe Touch

Perform 10-15 toe touches.

Lying on a mat, hold a MB overhead, arms fully extended, legs perpendicular to the floor. Keep your arms straight as you raise the MB up to touch your toes. You will raise your upper body just high enough so your shoulder blades come off the floor – nothing higher. Be sure to completely lower your arms to the floor before repeating. Yes, you may choose to use a DB instead of a MB for this move. Choose a weight that is challenging to you – try to use at least 8 pounds or more.

2: Medicine Ball Twist

Perform 10-15 Twists on Each Side.

Begin in a seated position on a mat, knees bent – feet can either be on the mat or lifted for an added challenge. Be sure to lean back about 45 degrees. Maintain this posture as you fully twist, reaching over to tap the MB on each side of your hips. Go at a pace that allows you to maintain proper form! Choose a weight that is challenging to you – try to use at least 5 pounds or more.

3: Belly Blaster

This is one of my FAVES!

Perform 10-15 belly blasters.

And yes, this move does live up to its name ; )

Begin in a plank position, weight is on your forearms and toes. Make sure your hips are not too high nor too low. Push off your forearms, lifting your hips in the air and look back at your toes – pause and return to start – making sure your body is in a straight line. Keep your core tight throughout this move and don’t forget to breathe!

4: Plank

This is an excellent way to finish off any type of core work – the plank helps to build endurance as well as strengthen your deep abdominal muscles (transversus abdominis) as well as the muscles in your lower back.

Your goal – hold for 30-60 seconds!

Begin in the same position you used to start the belly blaster – only this time you do NOT move…you Hold this position. Get the most out of the plank by pulling your belly button in, as if pulling toward your spine – this ensures you have engaged your deepest core muscles. Make sure your butt is not in the air nor do your hips sag too low. Your body should form a straight line from head to toe.

Are You Shaking? This is normal if you are a beginner. You body may begin to shake after a few seconds of holding the plank position. This is simply due to a lack of coordination and strength in your core muscles. Start off with shorter intervals – holding for 5 secs at a time. As you progress, withing a couple weeks you’ll notice significant improvement in your ability to hold this position for a longer period of time without shaking!

Perform these 4 moves in a row with little to no rest between moves. You can add this circuit to your current resistance training plan, right after you complete a challenging round of intervals or use it alone if time is short.

Burn More Belly Fat! Just to clarify – no amount of “ab exercises” will burn the fat off your belly. This thinking is tied to the myth of spot reduction. Fat loss is a total body process. When you workout in ways that boost your metabolism using Full Body Resistance Training Moves (yes, like Fit Yummy Mummy’s 16 week workout plan) – you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy!

Fast Flat Tummy Results can be achieved when you cut out processed foods and sugar! For more tummy flattening nutrition tips be sure to see >>> 13 Flat Tummy Foods for Swimsuit Season.

Your Bikini Fat Burn / Flat Tummy Workout will look like this:

Perform Exercise # 1

2

3

4

REST

1

2

3

4

REST

1

2

3

4

REST and Recover!

Prograde Workout is my preferred choice!
Less muscle awareness plus I bounce back faster and stronger – helping me to get even more out of each workout.

Your Friend and Coach,

Holly Rigsby

Author of Fit Yummy Mummy: Complete, easy to follow 16 week “at home workout”system. Loaded with step by step workout plans, meal planning guides and all the motivation and support you need to get started.

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