We have some great news for your abs: The ultimate piece of belly-flab-busting equipment is a $30 stability ball. When researchers at California State University, Sacramento, hooked up electrodes to the midsections of 18 people, they found that ball moves recruited twice the number of muscle fibers as traditional crunches or yoga/Pilates-inspired workouts. Scientists credit the ball's instability with doubling the toning power of these moves. To amp up results, we combined ball exercises from the study with high-energy cardio and simple calorie-cutting tips. In 2 weeks, you could lose up to an inch from your waist; in 4 weeks, shed up to 8 pounds or more.
The Experts: Rafael Escamilla, PhD, PT, study author and professor of physical therapy at California State University, Sacramento, and Wayne Westcott, PhD, research director at the South Shore YMCA in Quincy, MA, designed these workouts.
Program at a Glance
Your Workout:
WEEK 1
Monday — Cardio Routine 1 (45-60 minutes)
Tuesday — Belly Workout, on page 2, (once, 25-30 minutes)
Wednesday — Cardio Routine 2 (35-45 minutes)
Thursday — Belly Workout (once, 25-30 minutes)
Friday — Cardio Routine 1 (45-60 minutes)
Saturday — Belly Workout (once, 25-30 minutes)
Sunday — Cardio Routine 2 (35-45 minutes)
WEEK 2
Monday — Belly Workout (twice, 45-50 minutes)
Tuesday — Cardio Routine 1 (45-60 minutes)
Wednesday — Belly Workout (twice, 45-50 minutes)
Thursday — Cardio Routine 2 (35-45 minutes)
Friday — Belly Workout (45-50 minutes)
Saturday — Cardio Routine 1 (45-60 minutes)
Sunday — Belly Workout (twice, 45-50 minutes)
Your Eating Plan:
How it works: Our Eat for a Slim Belly plan relies on simple food swaps to cut about 500 calories from your diet daily. Our recommendations also boost your intake of monounsaturated fatty acids (MUFAs) and whole grains — studies show both shrink belly fat faster.
Belly Workout:
Do 12 to 15 reps of each exercise on the next page. Between each exercise, do a cardio burst — 2 minutes of jumping rope, marching or jogging in place, stair climbing or stepping, or doing jumping jacks. Remember to warm up and cool down by marching or stepping side to side in place for 3 to 5 minutes at the beginning and end of your workout.
Cardio Burst: These 2-minute high-energy bouts will double your calorie burn to speed up fat loss and reveal a slimmer belly in less time.
How to Buy a Ball
Most people need a 22-inch (or 55 cm) stability ball. If you're under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch (or 65 cm) ball if 5-foot-8 or taller. They're available in sporting goods stores (about $30) or online. We like the Gymnic Plus (performbetter.com) because it's made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.
Belly Workout
1. Reverse Crunch
Lie faceup with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.
(Cardio burst: 2 minutes)
Make it easier
Contract abs and just lift ball off floor, keeping hips down.
Make it harder [1A]
Keeping neck in line with spine, lift head and shoulders off floor as you raise hips. Hold, then lower both upper body and hips.
2. Rock and Roll
Start on knees, with legs about hip-width apart. Place fists on ball in front of you. Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms. Hold for 1 second, then roll back to start.
(Cardio burst: 2 minutes)
Make it easier
Bend hips instead of keeping body in a straight line as you roll onto forearms, or keep body in line and roll only partway onto forearms.
Make it harder [2B]
Once you're balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heels. Hold for 15 to 30 seconds and repeat.
3. Ball Curl
Sit on ball, walk feet forward, and roll torso down until bottom of butt is just off ball and middle and lower back are on ball, feet together. Place hands behind head. Lean back, pressing upper back into ball, then exhale, contract abs, and curl forward until upper back lifts off ball.
(Cardio burst: 2 minutes)
Make it easier
Place feet wider than hip-width apart for more stability, and cross arms over chest.
Make it harder [3C]
Straighten one leg so it's parallel to floor and you're balancing on one foot. Do half the repetitions, then switch legs to finish.
4. Skier
Lie over ball on all fours. Walk hands forward so ball rolls under thighs, legs together, abs tight, and body in line from head to toes [4]. Bend knees and pull them and ball (it will roll to shins) toward right shoulder [4D]. Hold for 1 second, then roll back out and repeat to left side.
(Cardio burst: 2 minutes)
Make it easier
Hold start position — body in line from head to toes, abs contracted — for 15 to 30 seconds. Repeat one more time.
Make it harder [4D]
Start with ball under shins and let it roll to tops of feet as you draw knees in.
5. Pike
Start in the same position as the Skier, legs together, ball under thighs, balancing on hands, and body in line from head to toes. Keeping legs straight, contract abs and lift hips up toward ceiling, rolling ball to shins. Hold for 1 second, then lower.(Cardio burst: 2 minutes)
Make it easier
Lift hips just a few inches and roll ball to about knees.
Make it harder [5E]
Start with ball under shins and roll to tops of feet and lift hips so torso is as vertical as possible, like you're doing a handstand.
Photography by Jonathan Pozniak
Your 4-Week Training Plan
Do these workouts 3 days a week, alternating between the three routines each time and resting at least a day between sessions. For example, you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.
Workout A
In Step 1, do the first exercise (chinup), rest for the prescribed amount of time, and then do the second exercise (dip). Rest again, and repeat the sequence until you've completed all the sets. Note that when the reps decrease, you should increase the weight in order to keep the exercise challenging. (See the exercise descriptions below for details.) Follow the same procedure for Step 2.
Step 1
Chinup
Dip
| Week |
Sets |
Reps |
Rest |
| 1 |
4 |
8 |
120 seconds |
| 2 |
4 |
6 |
120 seconds |
| 3 |
4 |
4 |
120 seconds |
| 4 |
4 |
8 |
120 seconds |
Step 2
T Pushup and Inverted Row
| Sets |
Reps |
Rest |
| 4 |
as many as you can |
120 seconds |
Workout B
For Step 1, alternate between exercises as you did in Workout A, resting 60 seconds after each set. Do 3 sets of 10 reps of each movement. For Step 2, do the same number of sets and reps that you did in Step 1, but for just one exercise. For Step 3, see the exercise description for the Swiss-ball plank.
Step 1
Bulgarian Split Squat
Stepup
Step 2
Hanging Leg Raise or Incline Reverse Crunch
Step 3
Swiss-ball plank
Workout C
For Steps 1 and 2, alternate between exercises the same way you did in Workout A. However, rest only as long as you feel you need to between sets, and use the weekly guidelines below.
Weeks 1 and 3: Do as many sets of 5 repetitions of each exercise as you can in 20 minutes.
Week 2: Do 30 reps of each exercise in as few sets as possible.
Week 4: Do 45 reps of each exercise in as few sets as possible.
Step 1
Chinup
Dip
Step 2
Pushup
Inverted Row
Chinup: Grab a chinup bar with a shoulder-width, underhand grip, cross your ankles behind you, and hang with your arms straight. Pull yourself up as high as you can. Pause, and then lower your body to the starting position. (If that's too hard, perform the same movement on a lat pulldown machine.) To add to the challenge, hold a dumbbell between your feet or attach a weight plate to a dipping belt (most gyms have one) and hang it around your waist.
Dip:
Grab the bars of a dip station and lift yourself so your arms are fully extended. Cross your ankles behind you and then bend your elbows and slowly lower your body until your upper arms are parallel to the floor. Pause, and then push yourself back up to the starting position. To add to the challenge, hold a dumbbell between your feet or use the dipping belt as described in the chinup instructions.
T Pushup: Perform a basic pushup, but as you push your body back up, rotate the right side of your body upward and raise your right arm quickly as if you're trying to touch the ceiling. You should be facing sideways with both arms straight, so that they form a T. Return to the starting position and repeat, this time lifting the opposite arm and turning the other way. To make it harder, hold a light dumbbell in each hand as you do the exercise.
Inverted Row: Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder-width, overhand grip. Hang at arm's length from the bar with your body in a straight line from ankles to shoulders. Keeping your body rigid, pull your chest to the bar. Pause, and then lower yourself back to the starting position.
Bulgarian Split Squat: Grab a pair of dumbbells and stand with your back 2 to 3 feet from a bench. Place your left foot behind you on the bench so that only your instep rests on it. Hold the dumbbells at arm's length at your sides. Keeping your torso upright, lower your body until your front knee is bent 90 degrees. Pause, and push yourself back to the start as quickly as you can. Finish your reps and switch legs.
Stepup: Grab a pair of dumbbells and hold them at arm's length at your sides. Stand in front of a bench and place your left foot on it. Press your left heel into the bench and push your body up until your left leg is straight and you're standing on one leg on the bench. Lower your body until your right foot touches the floor. That's one rep. Complete all the prescribed reps with your left leg, and then switch to your right leg and repeat.
Hanging Leg Raise: Hang from a chinup bar with an overhand, shoulder-width grip, your knees slightly bent, and your feet together. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause, and then lower your legs back to the starting position. If that's too hard, skip this exercise and perform the incline reverse crunch instead.
Incline Reverse Crunch: Lie on a slant board with your hips lower than your head. Grab the bar behind your head for support, or simply grasp the sides of the bench. Bend your knees slightly and hold your feet together. Raise your knees to your chest by lifting your hips and crunching them inward. Pause, and lower your hips back to the start. To add to the challenge, hold a dumbbell between your feet as you do the exercise.
Swiss Ball Plank:
Place your elbows on a Swiss ball and your feet on a bench so that your body is stretched out like it is during a pushup. It should form a straight line from shoulders to ankles. Contract and brace your abdominals. Hold this position for 60 seconds. Rest 60 seconds, and repeat one time. Each week, try to extend the time you hold the plank by 10 to 15 seconds.
Pushup: Assume a pushup position with your body forming a straight line from ankles to shoulders. Your arms should be straight. Lower your body as far as you can — your upper arms should drop lower than your elbows. Pause, and then quickly push yourself back to the starting position.
Quick Fixes for a Firmer Butt
By Mary Christ Anderson, Prevention
Religious about doing lunges but still feeling flabby? We polled experts for simple ways to make three top butt toners even more effective.
Quick Fix
Lift front toes off floor.
Shifting weight onto heel will prevent you from pressing down at the base of toes, which targets quads instead, says certified trainer Cindy Whitmarsh, author of Ultra Fit: Challenging Workouts, Amazing Results.
Quick Fix
Straighten the leg.
It creates more resistance and prevents the hamstrings (back of thigh) from taking over the work from the butt muscles, says John P. Porcari, PhD, exercise and sport science professor at the University of Wisconsin.
Quick Fix
Raise foot diagonally.
By sweeping leg to the side and back (toes pointing out) instead of straight back, you'll work more glute muscles, says Kurt Murray, an American College of Sports Medicine-certified trainer based in Philadelphia.
More Related Articles on MSN Health & Fitness:
Sculpt a Beautiful Backside
Boost your butt in just 4 moves that can tailor to your fitness level
Workout at a glance
What you need: A sturdy chair or wall for balance and a pair of 3- to 5-pound dumbbells.
How to do it: Do the routine 3 times a week on nonconsecutive days. For each exercise, do 2 sets of 10 reps (or 10 on each side, if appropriate). Rest 45 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the suggestion to Make It Harder.
For quicker results: Do 3 sets and add 30 minutes of butt-targeting cardio like hill walking or stair-climbing before or after to blast fat.
Main Move: Rear Reach
Begin by standing with back of chair or wall at arms' length, left leg bent to squeeze dumbbell behind knee. Keeping abs tight, hinge forward from hips, torso almost parallel to floor. Hold wall to help balance. Support your weight on right leg and press left heel up several inches toward ceiling, maintaining knee bend. Lower and repeat, pulsing heel up. Do all reps, then switch sides.
Make it harder: Add a one-legged squat. Bend standing knee a few inches, sitting back to keep knee over ankle. Straighten as you press left heel toward ceiling so each repetition is a squat and a press.
Make it easier: Do the move without the dumbbell.
http://health.msn.com/?pkw=PI&vendor=Paid+Inclusion&OCID=iSEMPI
Abdominal Trainers
It is very important to not only the way you look, but also your posture and performance, that you have strong, toned abdominal muscles.
There are a number of ways to do this, including using abdominal trainers such as Ab crunchers and rollers. These are inexpensive pieces of gym equipment and can help you to develop you abdominal muscles.
The crunchers available offer swivelling head support so your head and neck are supported and you can isolate your abdominal muscles.
The rocker system mimics spinal flexion while supporting the head, neck and upper body.
If you have toned abdominal muscles:
- You ease the strain on your back from any excess weight.
- You improve your posture without having to think about it.
- You will increase your stamina and endurance.
- You will lower your risk of developing heart disease, high blood pressure, high cholesterol or diabetes just by having less body fat.
- You will be protected from injuries during exercise.
- Overall, you will feel and look better.
To develop well toned and defined abdominal muscles (Baywatch style), you will need to shed any excess weight you are carrying.
- This will mean following a healthy eating plan where you consume fewer calories than your body burns off.
- You will need to be committed to a program – which means sticking to it!
- Get into the habit, and before long you will be exercising without even having to remind yourself.
- Combine abdominal training with cardiovascular exercise, to shrink the fat cells. This could be any kind of activity that raises your heart rate and makes you sweat. Do this for 20-30 minutes 3-4 times weekly.
- Train your abdominals at the end of a workout, or on a different day.
- Abdominal exercises should be done 2-3 times a week. Each exercise should be given 1-3 sets of 10-20 repetitions.
- Crunches work your upper abdominals (hold for 3 seconds), and leg lifts work your upper abdominals.
Stair Climbers
Steppers allow you to burn calories while exercising the major muscle groups of the lower body.
There are a number of types and brands to choose from, so take your time and use this guide to help you decide what you want and how to check for good quality.
Buying Guide
- What are your training goals? – Are you interested in becoming fit or a re you training for a special event or sport? For specific training, choose a model with a wide range of options and programmes. For basic fitness, check that consoles display calories burned, distance climbed, rate of speed and intensity level.
- The stepper should be of solid construction and have a stable frame.
- Stepping action should be smooth, and independent. One step should not come up because the other one has gone down.
- Handrails should be positioned so your body is upright with the knees behind the toes – as bending forward and using the handrails puts extra stress on the back, burns less calories and may result in bio-mechanically unsound posture.
- For less noise, choose a model that is cylinder driven rather than piston driven.
- Check the weight limit – is it suitable for the users in your home?
- Look at the range of stepping difficulty and programs available.
- Is the control panel accessible and easy to read?
- Does it have the capacity for manual use?
- Can you customise programs for yourself?
- Is there enough space – check the ceiling height as well as floor space.
- Does it require assembly – if so are there people who can do this for you?
- What are the costs of maintenance – replacement parts and lubrication? Can parts be purchased easily?
- Warranty – does it come with one, how long is it for and what does it cover?
They can cause knee/joint problems, so to avoid this choose a model with pedals that remain parallel to the floor during the stepping movement
-
Skipping Ropes
What a fantastic, flexible, portable and cheap way to exercise! No wonder boxers swear by it.
Using a jump rope will develop cardiovascular and muscular endurance, plus agility, co-ordination and muscular strength.
It is great to add to your existing exercise regime, but if you are new to exercise or are not fit, then you should gradually ease into it.
This may mean alternating 30 seconds of jumping with 30 seconds of jogging on the spot for a few weeks.
This is a high impact exercise, so is great for building bones and firming the hips, thighs and bottom!
Tips for starting
- Be relaxed before you start.
- Look straight ahead while jumping, not at your feet.
- Ensure you land on the balls of your feet, not your heels.
- Keep your knees slightly bent.
- Try to keep your arms reasonably still.
Jumping rope is fantastic for burning calories. Depending on your weight and the exertion level you will burn between 70-110 calories in 10 minutes!
Here are some different jumps to use, to add some variety:
Skip Jump – Hop on one foot and kick the other foot to the front (or behind) the body, alternate legs.
Jog Jump – Alternate your feet in a jogging movement.
Hop Jump – Hop on one foot for several jumps, alternate legs.
Jack Jump – Do jumping jacks as you jump.
Rowing Machines
Before going out and purchasing a rowing machine, you need to ask yourself these questions:
- What is my budget? – You may want to investigate average prices before making a final decision.
- What are my goals – Is it for overall toning, a cardiovascular workout or training for a particular sport?
- Will a rowing machine help me meet those goals? – Excellent for all-over toning and a cardio workout.
- Do I have room for one – You will not need a great deal of space for a rowing machine but enough so you will not be tripping over it on a daily basis.
- If you have answered yes to the above questions, then you will need to decide which type is best for you – whether it is hydraulic, air or water. This will depend on your budget, space available, ability to tolerate some noise (hydraulic) and your exercise goals.
There are 4 main types of rowing machine, which are:
- Hydraulic resistance – This is the most economical, but also the noisiest.
- Air resistance – Simulates rowing on open water.
- Magnetic resistance – Offers smoothness and a virtually silent workout.
- Water resistance – For the most pure, true to life rowing experience.
There is the perception that a rowing machine uses only the arm muscles, but in fact a proper rowing stroke gets 75% of its force from the legs – so there’s no need to worry that your legs won’t get a workout.
Using a rowing machine will help strengthen many muscles including those of the arms, legs, shoulders and back.
However, they are not recommended for people with lower back problems as the particular action and position put strain on the lower back.
Unlike an exercise bike or treadmill, it will be difficult to read or watch TV, but you can still crank up those motivating tunes.
When choosing a rowing machine, get one with a seat that moves back and forth freely and has uniform resistance throughout the rowing motion.
It is important to sit upright when using one to avoid putting your back under extra strain. Also avoid overarching your back and keep your elbows close to your body.
Exercise Bikes
These have continued to be popular throughout the years, as they are a convenient and easy way to keep fit.
They are light, portable and very effective.
You can get all the benefits of cycling without worrying about the weather or even missing your favourite TV programme!
Benefits of cardiovascular fitness plus building and toning the thighs.
Develops and strengthens the quadriceps, gluteals and hamstrings.
Little impact from the upper body means it is easy on the knees and joints.
You have total control over energy expenditure.
Very safe – no need to worry about falling off, or even getting wet and muddy.
There are 2 types – Upright and Recumbent.
Recumbent bikes offer more support for the back, so are particularly suitable for those with lower back pain.
- They support the lower back and lumbar region.
- They are more ergonomically correct so are an effective way to improve aerobic capacity and burn fat.
- They also stress the gluteal muscle so are super for toned buttocks!
- The bucket seat is more comfortable for those who are overweight.
Upright bikes simulate the action of real bikes. Make sure the knees are slightly bent when the pedal is at its lowest point – for correct position.
Some points to consider!
Comfort – This depends what you prefer. Narrow/hard seats or soft/wide seats. Seat and handle bars should be easily adjustable. There may be the option of racing handle bars – these are often uncomfortable for people with back problems.
Resistance – You can usually adjust the resistance, but with manual adjustment you have to stop to do this. The best bikes have variable magnetic resistance which adjusts to your workout needs.
Electronic resistance levels allow you to control this from a panel that is easily accessible.
Avoid bikes that add resistance with rubber pincers that grip the wheel – these give a bumpy ride.
Friction belt/wind resistance are best.
Noise – For minimum noise chooses magnetic resistance.
Control Panel – Best to choose one with pre-programmed courses and display calories burned etc as it is more likely to keep you motivated. There should be a speedometer with revolutions per minute, and odometer, timer and resistance levels. The panel should be easy to reach and read.
Durability – Consider your exercise goals and those of any other users. A sturdy frame will offer the best weight support. Look for at least 1yrs guarantee.
