BELLY WORKOUT DO 12 TO 15 REPS OF EACH

BELLY WORKOUT DO 12 TO 15 REPS OF EACH
WEATHERIZATION ASSISTANCE PROGRAM M OBILE HOME BELLY RETROFIT

Belly workout

Do 12 to 15 reps of each move in the order shown
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.

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 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 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 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. Bend knees and pull them and ball (it will roll to shins) toward right shoulder. 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 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 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

Cardio Routines

These calorie-melting workouts maximize fat loss, boost your energy, and improve your fitness level--fast! In one study, dieters who also walked 50 minutes 3 times a week lost nearly twice as much belly fat as women who only dieted. You can do any type of cardio exercise (walking, jogging, cycling, or using a cardio machine) with these workouts.

Routine 1
(burns 225 to 675 calories*)

Warm up at an easy pace for 3 minutes, then exercise at a moderate to brisk pace (breathing hard but can still talk in sentences) for 40 to 55 minutes, and cool down at an easy pace for 2 minutes.

Total time: 45 to 60 minutes

Routine 2
(burns 175 to 500 calories*)

Warm up for 3 minutes, then pick it up to a moderate to brisk intensity for 3 minutes, then push yourself to go as fast as you can for 2 minutes (can only speak a few words at a time). Alternate brisk and fast intervals 5 to 7 more times, then cool down for 2 minutes.

Total time: 35 to 45 minutes

*Based on a 150-pound person doing activities such as walking (low end), cycling (mid), and jogging (high end).

Flat belly after 40!
You'll get quicker results if you're using good technique.

Program at a Glance

Your Workout
Week 1	Week 2
Monday Cardio Routine 1 (45-60 minutes)	Monday Belly Workout (twice, 45-50 minutes)
Tuesday Belly Workout (once, 25-30 minutes)	Tuesday Cardio Routine 1 (45-60 minutes)
Wednesday Cardio Routine 2 (35-45 minutes)	Wednesday Belly Workout (twice, 45-50 minutes)
Thursday Belly Workout (once, 25-30 minutes)	Thursday Cardio Routine 2 (35-45 minutes)
Friday Cardio Routine 1 (45-60 minutes)	Friday Belly Workout (45-50 minutes)
Saturday Belly Workout (once, 25-30 minutes)	Saturday Cardio Routine 1 (45-60 minutes)
Sunday Cardio Routine 2 (35-45 minutes)	Sunday Belly Workout (twice, 45-50 minutes

BEVERAGES

53 satisfying food swaps to flatten you faster
INSTEAD OF...	CHOOSE...	CALORIES SAVED
16 oz latte	12 oz latte made with fat-free milk	120
16 oz soda	Water with a squeeze of lemon	180
16 oz Iced Mocha Frappuccino	16 oz iced coffee with fat-free milk	270
Iced tea with 2 tsp sugar & lemon	Iced tea with a squeeze of orange & lemon	30
1 c juice	1/2 c juice mixed with 1/2 c sparkling water	60
4 oz white or red wine	2 oz white or red wine with 2 oz sparkling water	50
16 oz beer	12 oz light beer	100
12 oz coffee with 2 Tbsp cream	12 oz coffee with 1/4 c fat-free milk	20

DAIRY & EGGS

INSTEAD OF...	CHOOSE...	CALORIES SAVED
1/4 c grated Cheddar cheese	1 Tbsp Parmesan cheese	90
1/2 c grated whole mozzarella	1/2 c reduced-fat mozzarella	85
1/2 c cottage cheese	1/2 c 1% fat cottage cheese	35
8 oz 2% milk	8 oz fat-free milk	50
12 oz coffee with 2 Tbsp cream	12 oz coffee with 1/4 c fat-free milk	20
2 lg eggs	3 lg egg whites	95
1/2 c whole milk ricotta cheese	1/2 c part-skim ricotta cheese	45

SNACKS & SWEETS

INSTEAD OF...	CHOOSE...	CALORIES SAVED
Chocolate chip cookie, 4" diameter	4 1" squares of dark chocolate	180
1/2 c trail mix with chocolate chips	Do-it-yourself trail mix (1/2 c Spoon Size Shredded Wheat, 2 Tbsp sliced almonds, 1 Tbsp raisins)	160
1 c potato chips (about 15)	2 c air-popped popcorn	95
Tortilla chips, 1 oz bag	Baked tortilla chips, 1 oz bag	50
Snickers candy bar	Luna bar (flavor, your choice)	85
1 oz bag pretzels (about 10)	1/2 oz bag whole grain pretzels	55
1/2 c Peanut M&M's	1/2 c unshelled pistachio nuts	90
1 c fruit-on-the-bottom yogurt	1/2 c diced strawberries with 1/2 c fat-free vanilla yogurt	105

GRAINS & CARBS

INSTEAD OF...	CHOOSE...	CALORIES SAVED
Blueberry muffin	Whole grain English muffin spread with 1 Tbsp blueberry fruit spread	270
1"-thick slice banana bread	1 slice whole grain toast topped with 1/2 banana mashed and mixed with 1 tsp peanut butter	260
Plain bagel	1/2 whole wheat bagel	125
2 slices white bread	1 slice whole wheat bread	90
1/2 c granola	1/2 c oatmeal	125
2 frozen waffles	1 whole grain frozen waffle	130
2 pancakes	1 whole grain pancake	75
1 c corn flakes cereal	1/2 c bran flakes cereal	40
1 c spaghetti with 1/2 c meat sauce	1/2 c whole wheat spaghetti, 1/4 c sliced mushrooms, 1/2 c marinara sauce	160
Hamburger bun	Whole grain pita	55
1 c mashed potatoes	1/2 lg plain baked potato	100
flour tortilla (10" diameter)	Whole wheat tortilla (8 diameter)	80
8 Ritz crackers	4 low-fat Triscuit crackers	60

PROTEIN

INSTEAD OF...	CHOOSE...	CALORIES SAVED
3 oz chicken breast with skin	3 oz skinless chicken breast	30
3 oz New York strip	3 oz filet mignon	60
3 oz rib eye	3 oz tuna steak	55
3 oz top sirloin	3 oz salmon	95
3 oz beef meat loaf	3 oz turkey meat loaf	115
Roast beef lunchmeat (3 oz)	Chicken lunchmeat (3 oz)	75
Ground beef patty (3 oz)	Lean ground turkey patty (3 oz)	85
4 oz pork chop	3 oz pork tenderloin	100
2 slices bacon	2 slices turkey bacon	25
1 c refried beans	1/2 c pinto beans	135

CONDIMENTS

INSTEAD OF...	CHOOSE...	CALORIES SAVED
2 Tbsp cream cheese	1/8 mashed avocado with lemon juice and a dash of salt & pepper	55
1 Tbsp butter	1 tsp olive oil	60
1/4 c ranch dip for veggies	1/4 c hummus	190
1/4 c maple syrup	2 Tbsp apricot fruit spread	130
2 Tbsp peanut butter	1 Tbsp all-natural peanut, almond, cashew, or other nut butter	85
2 Tbsp mayonnaise, on sandwiches or with tuna	1 tsp fl axseed oil or olive oil, mixed with 1/2 tsp mustard and a dash of salt & pepper	165
1/4 c blue cheese dressing	Balsamic vinaigrette made with 1 Tbsp flaxseed oil and 1 Tbsp balsamic vinegar	175

Tags: belly workout, sunday belly, workout, belly

BELLY WORKOUT DO 12 TO 15 REPS OF EACH

Belly workout

Your Workout

53 satisfying food swaps to flatten you faster