Exercise smart for a paunch-free party season.
If you’re trying to get in killer shape for a figure-hugging dress this Christmas, we know how easy it can be to get tunnel vision when it comes to training – abs, abs, abs, right?
Well, while stomach exercises will certainly help to tone your tum, if you /really/ want to achieve those washboard abs, it’s essential to focus on fat burners, too. We’re talking big compound exercises that recruit lots of muscle groups at once, performed at a high intensity.
Of course, nutrition plays a huge role in the state of your stomach, so try to stick to a healthy diet, too! We know this is tough when you’re constantly presented with mulled wine, canapés and yummy chocolates, but generally eating clean while allowing yourself to indulge every now and then will undoubtedly help.
Team that mentality with this workout – which focuses on both tummy toners /and/ fat burners – and you’ll look your best whatever your style.
Kit you’ll need
Kettlebell
2 x dumbbells
Barbell
Stability ball
How to do it
Start with the fat burners. Perform the reps of one move using as heavy a weight as you can manage, then move straight onto the next in a circuit-style format. When one set of each exercise is complete, take 30-45 seconds rest then go back to the start and repeat once more.
Then move onto the tummy toners. Perform the reps of one move, then take 10-15 seconds’ rest before moving onto the next.
Beginner: 3 x 10 reps
Intermediate: 4 x 10 reps (fat burners) 3 x 15 reps (tummy toners)
Advanced: 5 x 10 reps (fat burners) 4 x 15 reps (tummy toners)
The fat burners:
Press-up burpee
Areas trained: chest, rear upper arms, core, front thighs, bottom, calves
Technique
-Crouch down to place your hands on the floor by your feet.
-Jump your feet back to bring your body into a plank position.
-Bend your arms to lower your chest towards the floor, keeping your body straight, then push back up.
-Jump your feet back to the crouching position.
-Jump up as high as you can, then land softly and go straight into another rep.
Safety tip
Keep your core tight to prevent your lower back from overarching when in press-up position
Kettlebell jump
Areas trained: legs, bottom, lower back
Technique
-Standing with a kettlebell on the floor in front of you, bend at the hips and knees to take hold of it by the handle.
-Jump off the floor explosively, extending your body, and land softly to bend the hips and knees again, lowering the kettlebell back towards the floor before going straight into another rep.
Safety tip
Keep your back flat and shoulders back when lowering
Squat and press
Areas trained: bottom, thighs, shoulders, rear upper arms
Technique
-Holding a dumbbell by each shoulder, bend at the knees and hips to lower your bottom out behind you as low as possible.
-Extend back to the start and press the dumbbells overhead.
-Slowly lower and repeat.
Safety tip
Keep your chest up and shoulders back throughout
Deadlift
Areas trained: lower back, bottom, thighs
Technique
-Push your hips back and bend your legs to take hold of a barbell on the floor.
-Push your heels into the floor and extend your legs and hips.
-Lower and repeat.
Safety tip
Keep your back flat and gaze forwards
The tummy toners:
Reverse crunch leg raise
Area trained: stomach
Technique
-Lie on your back with legs together, extended to the ceiling and hands by your sides or under your bottom.
-Shift your hips up off the ground then back to the floor.
-Slowly lower your legs towards the ground.
-Just before they touch the ground, use your stomach muscles to raise them back up towards the ceiling.
-Repeat.
Safety tip
Keep your abs engaged to prevent the lower back from overarching
Stability ball knee tuck
Areas trained: core, stomach
Technique
-Start in plank position on your hands, with your feet on a stability ball.
-Roll the stability ball up towards your hands with your legs.
-Extend your legs back to the start and repeat.
Safety tip
Don’t let your hips drop lower than the rest of your body when in plank
Side plank with rotation
Areas trained: sides, core
Technique
-Form a straight line with your body on its side, resting on one forearm with the other arm extended to the ceiling and your feet stacked on top of each other.
-Take the extended arm and reach through the gap between your side and the floor by rotating your body.
-Rotate back to the start and repeat.
Safety tip: Place one foot in front of the other to make this easier
Stability ball crunch
Areas trained: stomach, core
Technique
-Lie with your back on a stability ball with feet flat on the floor and hands by your temples.
-Without lifting the hips, curl your upper back up as far as comfortable.
-Lower and repeat.
Hot tip
Hold a medicine ball or weight by your chest to add resistance
