Core Exercises: Get a Six Pack in 6 Weeks
Flatten Your Belly in 6 Weeks
- Get a Sexy …
- 1. Basic Plank
- 2. Side Plank
- 3. Marching Hip …
- 4. Lunge with …
- 5. Wide-Stance …
- 6. Side Plank with …
- 7. Hip-Thigh Raise
- 8. Single-Arm …
Get a Sexy Stomach
Get ready to whip off your cover-up: This workout, created exclusively for Women's Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California, combines fat-burning cardio with moves that target your entire core rather than individual muscles, so you'll burn more fat while toning up.
Do these workout moves three nonconsecutive days a week. Start with the Basic Workout (moves 1-4 at right) to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced Workout (moves 5-8). For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.
Melt Your Middle
Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort—you're doing it right if you can't carry on a conversation—separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.
For this interval workout, remember to include an easy 3- to 5-minute warmup and cooldown. You can run, bike, or use the cardio machine of your choice.
|Week 1||1 minute||2 minutes||5|
|Week 2||1 minute||90 seconds||6|
|Week 3||1 minute||1 minute||8|
|Week 4||1 minute||1 minute||10|
|Week 5||75 seconds||1 minute||10|
|Week 6||90 seconds||1 minute||10|