[SageTheRage]

(Supposedly if you...)

Devote 20 minutes a day to these exercises, you'll be ab-fab in no time and you can shrink your middle -- and your risk of heart disease, high blood pressure and diabetes due to visceral fat collection around your organs that predisposes you to such conditions with a 20-minute circuit-training workout that combines cardio intervals with strength and resistance training (designed to tighten your tummy specifically).

Do these three times a week for a total of only 20 mins. and you should see results within six weeks. *** see my disclaimer at bottom of this post ;) ***


The Warm-Up
Raise your heart rate with any one of the following two-minute cardio bursts. If you ache from one particular activity, discontinue it and opt for another.

Cardio Choice 1: Jumping Jacks
Perform them continuously for two minutes, on a carpet or an exercise mat. If necessary, take a short break after every 10.

Cardio Choice 2: Jumping Rope
Jump on a carpet or mat, wearing sneakers with strong support.

Cardio Choice 3: Stair Climbing
Do a full flight or just one step (switching lead leg every 30 seconds).

....NEXT, THE STRENGTH CARDIO CIRCUIT (w/illustrations) ... (broken up into 3 segments of 2 each)

**** medical disclaimer: I am not a professional; seek doctor's advise before beginning any exercise program...yadda, yadda, yadda...in other words I'm not responsible if your head explodes from your BP going through the roof if you've not exercised in umpteen years or if you don't lose any weight/inches/fat within the 6 wk. time frame 'cos exercising made you hungrier and you scarfed down a gallon of ice cream in between sets :D ) ***

[SageTheRage]

Continuing with Phase 2...

The Strength-Cardio Circuit

1. The Plank
Start by lying on the floor facedown, resting on your forearms and toes. Slowly lift until your body is parallel with the floor. Pull your shoulder blades together, keeping your neck straight and your eyes on the mat. Hold for one minute, then lower yourself to the floor and repeat.


2. Lower-Back Extension with Opposite Arm and Opposite Leg
Position yourself on your hands and knees. Extend your right arm straight out and your left leg straight back. Hold for five counts, then return arm and leg. Perform 10 reps; repeat with opposite arm and leg.


AGAIN DO A 2-MINUTE CARDIO BURST OF CHOICE (JUMPING JACKS, JUMP ROPE, STAIR CLIMB)

[SageTheRage]

Side Plank & Superman Fly:

3. Side Plank
Lie on your left side with your upper arm perpendicular to the floor. Slowly raise yourself on your arm until your body is at a five-degree angle from the floor. Hold for one minute. Repeat on opposite side.

4. The Superman Fly
Position yourself on the floor on your stomach with your arms and legs extended. Lift arms and legs, reaching hands forward and pointing toes back. Hold for 10 counts. Lower to floor. Perform 10 reps.

DO ANOTHER 2-MINUTE CARDIO BURST OF CHOICE (JUMPING JACKS, JUMP ROPE, STAIR CLIMB)

[SageTheRage]

Conclusion - Side Lifts & Yoga Warrior III Pose:

5. Side Lifts
Lie on your right side with your head resting on your extended right arm, left hand on the floor, in front of you. Place your left foot on top of your right, with all toes flexed. Slowly lift legs about three inches. Hold for 10 counts. Perform 10 reps. Repeat on opposite side.


6. The Yoga Warrior III Pose
Balance yourself on your right leg with knee slightly bent -- use a chair back for balance if necessary. Slowly lean forward, arms out, keeping your back straight as you extend your left leg. Aim to keep your body parallel to the floor. Hold for one minute. Repeat, balancing yourself on your left leg.


DO ALL 6 EXERCISES 3X/WK FOR 20 MINS. & YOU SHOULD SEE RESULTS WITHIN 6 WKS! (of course it helps if you cut calories as well!)

AND MY MEDICAL DISCLAIMER STILL HOLDS:
**** medical disclaimer: I am not a professional; seek doctor's advise before beginning any exercise program...yadda, yadda, yadda...in other words I'm not responsible if your head explodes from your BP going through the roof if you've not exercised in umpteen years or if you don't lose any weight/inches/fat within the 6 wk. time frame 'cos exercising made you hungrier and you scarfed down a gallon of ice cream in between sets :D ) ***

[Aleph Null]

I find it easy to lose belly flab.

Unfortunately, it finds it even easier to find me. :beer:

a0

[Anita]

If we don't have any belly flab, should we worry?

[SageTheRage]

If we don't have any belly flab, should we worry?

No, just be thankful ;)

[CanadaSue]

to an extent. It can be tough to lose the old gut & it's really not possible to 'direct' what fat goes first. We're all different that way. Where you tend to put on weight first is generally where you tend to lose it last. For some that's gut, others, thighs, but... we all have a part of the body we swear has it in for us.

If you're really unfit or haven't exercised in years - I'd recommend starting out way more slowly. 4 walks a week for roughly half an hour. At first just... walk. Get into the habit. Once it becomes one you can slowly pick up your pace until you're moving at a fair clip.

DON'T diet. Just slowly cut back portion sized - tummies need time to shrink their capacity - don't aim for fast results just consistency. Don't make it too miserable.

But just eating a bit less & walking 3 - 5 times a week can make an incredible difference in about 10 months - as much as 15 pounds worth without a whole lot of effort.

[Libertarian]

Divorce works well too. ;)

[Tropicalfish]

If we don't have any belly flab, should we worry?

Yeah, be thankful, but watch out! I was always so skinny all my life. Everyone was always making fun of my "bird legs" and my "coat hanger hips". I was always being told to put on some weight, but I was skinny no matter what I did.
Then I slowly started into menopause around age 47 and my weight took a sudden leap. By the time I was 52 I had put on 50 pounds. :yes: Good grief, you would have thought someone stuck an air hose to me and pumped me up. Skinny little me went to chubby big me in a very short time.
Yeah, enjoy that flat tummy now. And pray that your body doesn't react to nature like mine did. Just always stay active, and the minute mother nature decides to play around and redesign your body, start exercising.

I keep telling myself, that's okay, all grandmas are suppose to be fat. :rolleyes: Well, okay, maybe I will think up some kind of excuse. I can't win. :no: At 55, my mind runs in circles while my body sits and mopes. Let's face it, my can do can't keep up with my want to anymore. :(

[Mijuco]

TropicalFish :) I can soooo relate! Except my weight gain started after the last child came along at age 32...slowly, slowly, slowly....and then BAM! :rolleyes:
Up until then, I ate enough to feed a small village with no adverse effects.
Metabolism is a treacherous thing. If you can catch it early, shoot it. :yes:

[Anita]

Yeah, be thankful, but watch out! I was always so skinny all my life. Everyone was always making fun of my "bird legs" and my "coat hanger hips". I was always being told to put on some weight, but I was skinny no matter what I did.

LOL. Yeah, *I* was one of those sticks who never grew leaves, myself...until I went on HRT. Then, suddenly, I "blossomed". I really do think they give that stuff to men who want a sex change. I had it all...the large breasts, the hips, the butt, AND the belly. I didn't even care about the belly...my theory was, "I'll take curves wherever I can get them." I'd actually started the HRT because I thought the lack of estrogen was responsible for what turned out to be non-related to menopause, and the doctor wanted me to take an additional drug for THAT. I thought, "This is nuts, and went off both drugs." I THOUGHT I'd lose the weight quickly thereafter, but I didn't, so I cut back drastically in my diet. A few years went by and still NO loss, but eating so much less had become habit. Then [suddenly...this summer, I guess], I was skinny again. BAD timing, as my daughter and I had just purchased new jeans for me.

During my "blossoming" phase, I'd read that older people [I'm 57] NEED a cushion of fat because illness tends to drop weight and illness is more prevalent as we age. That was a comforting thought, but now that I've lost the cushion, I can't help but wonder if I should worry. It's one of those cases where we worry no matter what...too heavy...too thin...nothing else to worry about, so we make up something. :beer:

[CanadaSue]

and at this point - screw it. Folks in my family are either wideloads or beanpoles. Both have different health issues but the beanpoles seem to do better overall unless they come down with something infectious then yes, they may have a tougher time with it. Those don't happen that often however.

[Libertarian]

"During my "blossoming" phase, I'd read that older people [I'm 57] NEED a cushion of fat because illness tends to drop weight and illness is more prevalent as we age." Anita

I have enough cushion for two or three old people. I should stay healthy right up until my arthritic knees buckle from the heart attack.