2-Week Belly Flattening Routine

Shrink Your Belly In 14 Days

Our fastest ever routine will fir
By Marianne McGinnis We have some great news for your abs: The ultimate piece of belly-fat-busting equipment is a $3 stability ball! When researchers at "alifornia #tate $niversity% #acramento% hoo&e' up electro'es to the mi'sections of () people% they foun' that ball moves recruite' twice the number of muscle fibers as tra'itional crunches or yoga*+ilates-inspire' wor&outs! #cientists cre'it the ball,s instability with 'oubling the toning power of these moves! To amp up results% we combine' ball e-ercises from the stu'y with high-energy car'io an' simple calorie-cutting tips! .n / wee&s% you coul' lose up to an inch from your waist0 in 1 wee&s% she' up to ) poun's or more! #he $%&erts 2afael 3scamilla% +h4% +T% stu'y author an' professor of physical therapy at "alifornia #tate $niversity% #acramento% an' Wayne Westcott% +h4% research 'irector at the #outh #hore 5M"6 in 7uincy% M6% 'esigne' these wor&outs! Want more belly-flattening i'eas li&e this8 Get them 'elivere' to your inbo- each wee& with our free 9lat Belly 4iet newsletter: 'rogra at a (lan)e

an! flatten you fro

all angles in "ust 2 weeks

Your Workout
Week 1 Week 2 Monday Cardio Routine 1 (45-60 minutes) Monday Belly Workout (twice, 45-50 minutes) uesday Belly Workout (once, !5-"0 minutes) uesday Cardio Routine 1 (45-60 minutes)

Wednesday Cardio Routine ! ("5-45 minutes)

Wednesday Belly Workout (twice, 45-50 minutes)

#ursday Belly Workout (once, !5-"0 minutes)

#ursday Cardio Routine ! ("5-45 minutes)

$riday Cardio Routine 1 (45-60 minutes)

$riday Belly Workout (45-50 minutes)

%aturday Belly Workout (once, !5-"0 minutes) %aturday Cardio Routine 1 (45-60 minutes)

%unday Cardio Routine ! ("5-45 minutes)

%unday Belly Workout (twice, 45-50 minutes)

Your $ating 'lan ;ow it wor&s: <ur 3at for a #lim Belly plan relies on simple foo' swaps to cut about = calories from your 'iet 'aily! <ur recommen'ations also boost your inta&e of monounsaturate' fatty aci's >M$96s? an' whole grains@stu'ies show both shrin& belly fat faster! Belly workout Do 12 to 15 reps of each move in the order shown Between each e-ercise% 'o a car'io burst@/ minutes of Aumping rope% marching or Aogging in place% stair climbing or stepping% or 'oing Aumping Aac&s! 2emember to warm up an' cool 'own by marching or stepping si'e to si'e in place for 3 to = minutes at the beginning an' en' of your wor&out! Cardio Burst: These /-minute high-energy bouts will 'ouble your calorie burn to spee' up fat loss an' reveal a slimmer belly in less time! *ow to Buy a Ball Most people nee' a //-inch >or == cm? stability ball! .f you,re un'er =-foot-(% choose an ()-inch >or 1= cm? one% or a /B-inch >or B= cm? ball if =-foot-) or taller! They,re available in sporting goo's stores >about $3 ? or online! We li&e the Gymnic +lus >performbetter!com? because it,s ma'e with burstresistant% late--free vinyl% an' if puncture'% it will 'eflate slowly!

1+ Reverse ,run)h

Cie faceup with calves resting on ball% arms at si'es! +ress legs into ball% squeeDing it between calves an' thighs! "ontract abs an' lift hips 3 to B inches off floor an' pull &nees towar' chest! ;ol' for ( secon'% then lower! >"ar'io burst: / minutes?

Make it easier "ontract abs an' Aust lift ball off floor% &eeping hips 'own! Make it harder Eeeping nec& in line with spine% lift hea' an' shoul'ers off floor as you raise hips! ;ol'% then lower both upper bo'y an' hips! 2+ Ro)k an! Roll

#tart on &nees% with legs about hip-wi'th apart! +lace fists on ball in front of you! Eeeping bo'y in line from hea' to &nees an' abs tight% lean forwar' an' roll onto forearms! ;ol' for ( secon'% then roll bac& to start! >"ar'io burst: / minutes? Make it easier Ben' hips instea' of &eeping bo'y in a straight line as you roll onto forearms% or &eep bo'y in line an' roll only partway onto forearms! Make it harder <nce you,re balancing on forearms% straighten legs an' press balls of feet into floor to form a straight line from hea' to heels! ;ol' for (= to 3 secon's an' repeat! -+ Ball ,url

#it on ball% wal& feet forwar'% an' roll torso 'own until bottom of butt is Aust off ball an' mi''le an' lower bac& are on ball% feet together! +lace han's behin' hea'! Cean bac&% pressing upper bac& into ball% then e-hale% contract abs% an' curl forwar' until upper bac& lifts off ball! >"ar'io burst: / minutes?

Make it easier +lace feet wi'er than hip-wi'th apart for more stability% an' cross arms over chest! Make it harder #traighten one leg so it,s parallel to floor an' you,re balancing on one foot! 4o half the repetitions% then switch legs to finish 4+ Skier

Cie over ball on all fours! Wal& han's forwar' so ball rolls un'er thighs% legs together% abs tight% an' bo'y in line from hea' to toes! Ben' &nees an' pull them an' ball >it will roll to shins? towar' right shoul'er! ;ol' for ( secon'% then roll bac& out an' repeat to left si'e! >"ar'io burst: / minutes? Make it easier ;ol' start position@bo'y in line from hea' to toes% abs contracte'@for (= to 3 secon's! 2epeat one more time! Make it harder #tart with ball un'er shins an' let it roll to tops of feet as you 'raw &nees in! .+ 'ike

#tart in the same position as the #&ier% legs together% ball un'er thighs% balancing on han's% an' bo'y in line from hea' to toes! Eeeping legs straight% contract abs an' lift hips up towar' ceiling% rolling ball to shins! ;ol' for ( secon'% then lower! >"ar'io burst: / minutes? Make it easier Cift hips Aust a few inches an' roll ball to about &nees!

Make it harder #tart with ball un'er shins an' roll to tops of feet an' lift hips so torso is as vertical as possible% li&e you,re 'oing a han'stan'!

,ar!io Routines These calorie-melting wor&outs ma-imiDe fat loss% boost your energy% an' improve your fitness level @fast: .n one stu'y% 'ieters who also wal&e' = minutes 3 times a wee& lost nearly twice as much belly fat as women who only 'iete'! 5ou can 'o any type of car'io e-ercise >wal&ing% Aogging% cycling% or using a car'io machine? with these wor&outs!

Routine 1 >burns //= to BF= caloriesG? Warm up at an easy pace for 3 minutes% then e-ercise at a mo'erate to bris& pace >breathing har' but can still tal& in sentences? for 1 to == minutes% an' cool 'own at an easy pace for / minutes! Total time: 1= to B minutes

Routine 2 >burns (F= to =

caloriesG?

Warm up for 3 minutes% then pic& it up to a mo'erate to bris& intensity for 3 minutes% then push yourself to go as fast as you can for / minutes >can only spea& a few wor's at a time?! 6lternate bris& an' fast intervals = to F more times% then cool 'own for / minutes! Total time: 3= to 1= minutes GBase' on a (= -poun' person 'oing activities such as wal&ing >low en'?% cycling >mi'?% an' Aogging >high en'?!

To rea' the complementary 'iet plan go to 3at for a #lim Belly: +ublishe' Hovember / ((% +revention I $p'ate' Hovember / (3