The Ultimate Metabolism-Boosting Workout For A Flat Belly
We asked Michelle Lovitt to create and demonstrate a firm-abs plan for the 40+ metabolism, and she overdelivered. Based on principles she perfected with her Hollywood clients, this workout uses full-body toning and quick cardio bursts to generate a precise intensity: challenging enough to burn belly fat, but not so difficult it sends your stress response into overdrive. To maximize results, pick up a copy of our new DVD, Ultimate Flat Belly: Amazing Abs, Gorgeous Body.
How to do: Complete the circuit twice. Perform each exercise for 1 minute; do the cardio burst for 30 seconds. Rest 2 minutes between circuits. Aim to do the routine 3 or 4 times a week.
What you'll need: Light hand weights (5 pounds), a resistance band, and a timer.
More from Prevention:50 Simple Ways To Get A Flat Belly
Targets: legs, core, shoulders, back
Stand with feet together and arms extended overhead, holding 1 weight horizontally in both hands. Keeping arms straight, lower weight in front of body and raise right leg parallel to floor. Reverse movement, then repeat with left leg. Continue alternating sides with each rep.
Make it easier: Bend leg and raise knee to hip height.
Targets: butt, thighs, core, shoulders, upper back
Stand with arms extended forward at chest height, holding 1 end of band in each hand. Step left foot back and lower into a lunge. Twist torso over right leg and pull hands farther apart, stretching band. Return to start, then repeat on opposite side. Alternate sides with each rep.
Make it easier: Grab band near ends for less resistance.
Targets: core, chest, shoulders
Assume push-up position, arms straight and feet together. Keeping core tight, hop feet out wider than mat, then hop back to starting position. Next, draw right knee toward chest. Pause, then return to starting position and repeat with left knee. Return to starting position to finish 1 rep.
Targets: butt, thighs, core, shoulders, arms
Stand with feet slightly more than hip-width apart, 1 weight in each hand. Bend elbows and raise weights to shoulder height, palms facing forward. Hinge at hips to lower into a squat. Straighten legs to stand and twist torso to right, coming onto ball of left foot and extending left arm at shoulder height (shown). Lower into another squat and repeat punch on opposite side. Alternate sides with each rep.
Make it easier: Ditch the weights; imagine punching through thick, dense air to create resistance.
Targets: butt, thighs, core, upper back
Anchor end of band under inside of let foot, opposite end in right hand. Step right foot back and bend let leg until thigh is nearly parallel to floor. Lower right hand next to left shin, then pull right elbow toward right shoulder. Slowly lower right hand beside left shin. Continue for 30 seconds; repeat on opposite side for another 30 seconds.
Make it easier: Grab band near ends for less resistance.
Targets: but, thighs, core, chest
Assume push-up position, arms straight and spine long. Keeping core tight, step left foot next to left hand, then right foot next to right hand, coming into a deep squat. Pushing through heels, stand and raise arms overhead. Slowly reverse move to complete 1 rep.
Make it easier: Stop at the squat; don't come to standing.
Targets:core, shoulders, arms
Start in forearm plank, elbows under shoulders. Keeping core tight and spine long, twist hips so right hip grazes floor. Return to center and repeat on opposite side. Continue alternating sides with each rep.
Make it easier:Omit twist or drop to knees and hold modified plank.
Targets: core, back, chest, shoulders
Start seated with knees bent and feet flat on floor, holding 1 end of band in each hand. Engage core, then lift feet off floor and balance on sit bones (shown). Extend legs and lower torso and legs a few inches above floor, pulling hands apart to stretch band. Pause, then slowly return to balance on sit bones.
Make it easier: Place hands on floor beside hips for extra support.
Targets: butt, thighs, core
Lie on back with left knee bent, right leg extended above right hip. Lift hips off floor. Pause, then lower hips, keeping right leg extended. Continue lifting and lowering hips for 30 seconds. Repeat on opposite side for another 30 seconds.
Make it easier: Keep both feet on floor and pulse hips up and down.
Targets: butt, core, shoulders, arms
Start on all fours, holding 1 weight in right hand. Slowly extend left leg behind body and right arm forward with palm down, coming to starting position. Slowly pull right elbow to left knee (shown), then extend arm and leg back to start. That's 1 rep. Continue for 30 seconds. Repeat on opposite side for another 30 seconds.
Make it easier: Keep both hands on floor; extend and crunch with leg only.
Lie facedown on mat with arms extended on floor in front of body. Slowly lit arms, legs, and chest a few inches off floor and pull elbows beside torso, bringing hands next to chest. Straighten arms and return to starting position. That's 1 rep.
Make it easier:Don't lift torso as high off floor.
Video: Fat Burning Fourth of July Circuit Challenge. 12 Minute Total Body Workout Routine.
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