The firm, toned abs look super sexy, but only a chosen few ladies get to display those proudly. All kinds of ab toning programs exist, some complicated and some quite restrictive. All of them are designed to help you burn belly fat and get that perfectly flat tummy.
When asked to design a fat loss program, top trainer Alwyn Cosgrove chose only two exercises for getting rid of belly fat. Yes, only two can help you get rid of everything that is covering and hiding the beautiful abdominal muscles.
If you think that sounds too easy or too fast, I suggest you try it. You may find you can’t even finish. But that’s OK—you can just start with a lower number of reps, like eight, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine.
Why These Exercises Work?
You are probably thinking to yourself “this is it?” Can these exercises really burn the belly fat that has been accumulating for years?
Do a countdown workout. Start with 15 repetitions of the kettlebell swing and 15 repetitions of the squat thrust. Continue with 14 repetitions of each exercise. Decrease the number of repetitions by one each time until you reach one repetition.
Doing the calculations will show you that in a single workout session, you will be completing 120 repetitions of each exercise. It sounds a little bit more serious and challenging now, doesn’t it?
Both of the exercises are quite demanding, and they involve numerous muscle groups. Maintaining a fast pace throughout the workout session will increase the effectiveness of the two exercises even further.
Trying the workout for the first time will be quite challenging, especially if you are not used to intense exercise. You may find yourself incapable of completing the entire routine, but this is ok. Gradually, you will get to the fitness level enabling you to finish the whole workout session.
According to its creator, this routine is as fat burning, as jogging. The exercises have also been chosen because of their ability to boost metabolism.
The good news is that unlike jogging, this belly fat burning routine does not put any strain on the joints. It is considered a low-impact routine that is suitable for people experiencing ankle, knee or back problems.
Finally, the method does not require the purchase of expensive fitness equipment, and it can be performed in the comfort and privacy of your home. The exercises can be used as a substitute for 15 minutes on the treadmill, and they can also be incorporated into a more elaborate fat burning routine.
An important note: This isn’t a complete workout program, but it is a great routine that you can do almost anywhere, anytime. And it’s a fantastic substitute for 15 minutes on the treadmill.
① First Exercise: Kettlebell (or Dumbbell) Swing
- Bend at your hips, and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you.
- Now, rock back slightly and “hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.
- Allow momentum to swing the weight—you’re not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again.
- Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth.
credit: Kiera Newton
② Second Exercise: Squat Thrust
- Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor.
- Kick your legs backward—into a push-up position—and then immediately reverse the move and quickly stand up from the squat. That’s one rep.
- To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.