Flat stomach circuit

One of the things I get asked about most is how to flatten the stomach and tone the waistline. Here are some of the most effective exercises for the job. This is not a weight loss circuit, so don't expect to see massive changes on the scales. However by doing this circuit 2 or 3 times per week, you'll feel great and see a difference on your clothes in 3 weeks or less. 

Be sure to warm up first. If you’re not sure how to warm up properly, see my blog post @ http://bit.ly/eumT32

If you feel a sharp pain at any point, stop! Listen to your body and work according to your own ability level, not someone else’s. Remember, you are responsible for your own health.

Perform each exercise for 40 seconds, then begin the next one within 20 seconds. After each circuit take 60-90 sec active rest (walking, not sitting). 5 rounds will take about 30 mins.

If 40/20 timing is too challenging, try using 30/30 timing instead (30 sec's effort, 30sec's recovery).
Free customisable Interval Timer

Plank Exercise

Aim to hold the position for the full 40 seconds. There should be a straight line from your heels through the knees, hips and shoulders. If/when tiredness kicks in, and your hips begin to drop, raise hips to prevent excessive pressure on the lower back. Try to breath normally throughout.

2. Side plank

Side Plank Exercise

Aim to hold the position for full 40  seconds. If fatigue sets in, dip the hip towards the floor and raise back to side plank pose. Try to breath normally throughout.

3. Side knee drops/pendulum crunch
Begin lying on a mat, knees and hips both at right angles. Arms stretched out to the sides, palms up. Lower the knees to the left, keeping both shoulders on the ground and turning the head to the right. Repeat on the other side to complete 1 rep. Inhale while lowering knees, exhale while raising them.

4. Hip bridge

Hip Bridge Exercise

Begin by lying on the mat, knees bent, feet flat on floor. Raise hips until there’s a straight line from shoulders through to knees. Hold this position for a count of 3. Lower and touch hips on floor(no resting here!) to begin the next rep. Exhale as you raise the hips.

5. Pilates bicycle
Begin by lying on a mat, shoulder blades raised off the ground, feet off the ground, knees and hips at right angles.  Extend left leg, pointing toes away. Touch the right foot with left hand. Pause for 1 second then switch legs, bringing the left back to the start position while extending the right, and touching the left foot with the right hand. Exhale as you switch legs.

Be sure to stretch and cool down to finish the circuit. This will help to prevent stiff, sore muscles afterwards.

If you liked this circuit, please let me know with a comment.