Fitness instructor Cheryl Loh shares her top moves to blast tummy flab. Be prepared to work hard! By Estelle Low
Among all body fat, the ones around the tummy are the most stubborn, sadly. To make things worse, the first area that shrinks post-workout tends to be the boobs.
Fitness experts have said many times before that it’s not possible to spot-reduce: that is, slim down a selected part of your body on demand. The best solution for a trimmer waistline? Do high-intensity exercises, as they are notorious for burning big amounts of calories and fat. In general, exercises that get you sweaty and panting are good, but some are better than others.
For quick results, follow this circuit training plan by Cheryl Loh, fitness instructor at FaMA (Fitness and Martial Arts). It requires nothing but your body weight, plus a skipping rope. The faster you go, the more benefits you gain.
Says Cheryl: “These exercises will fire up the stability muscles around your trunk (belly), so every inch gets toner and leaner. They will boost your metabolism too!”
The plan: Do four sets of these exercises in order, resting 10 seconds between each exercise, and 30 seconds between each set.
1. High Knees, 30 seconds
High knees. Photos: FaMa (Fitness and Martial Arts)
Place palms in front of hips and jog on the spot with raised knees for 30 seconds. Aim to touch palm with knee at every step.
2. Skipping, 30 seconds
Skip on the spot with both legs for 30 seconds. If that feels too easy, skip with one leg and switch sides halfway through.
3. Bicycle Crunches, 30 seconds
In lying-down position, lift chest and legs off floor, arms supporting head. Engaging core, bring right knee to left elbow as you twist to the right. Switch sides. Continue for 30 seconds without stopping.
4. Mountain Climbers, 30 seconds
Get into plank position, shoulders directly above wrists to start. Bring left knee to left elbow and return to plank. Switch, bringing right knee to right elbow. Do this as fast as possible for 30 seconds, without raising or sinking hips.
5. Burpees, 30 seconds
Burpees, step 1.
Bring palms directly under shoulders, legs tucked under chest to start.
Burpees, step 2.
Jump legs back into plank position. Do a push-up, then jump legs forward to starting position. (Also read: How to Do Proper Man Push-Ups)
Burpees, step 3.
Jump upwards with body upright, clapping hands overhead.
6. Speed Punch, 30 seconds
Imagine there’s a boxing bag (or your most hated person/thing) in front of you, at eye level. Ball fists gently and punch continuously, one arm at a time. Do this as fast as possible with core engaged.