Lose That Belly Fat

Some easy-to-do exercises to shed belly flab.

Face it: As you get older, your middle thickens, unless you are one of those fortunate souls who are blessed with reed-thin frames. But chances are that you are one of the vast majority battling the tummy bulge. This weight gain happens not just because metabolism slows down but also because of visceral fat that accumulates around your organs.

Fortunately, you can shrink your middle. All of you have to do is follow a 20-minute circuit-training workout that combines cardio intervals with strength and resistance training. You can do it three times a week, while cutting calories, and you should see results within six weeks.

Warm-Up

Raise your heart rate with any one of the following two-minute cardio bursts. 

Jumping on the Spot

Perform them continuously for two minutes, on a carpet or an exercise mat. If necessary, take a short break after every 10.

Rope Jumping 

Jump on a carpet or mat, wearing sneakers with strong support.

Climb Stairs 

Do a full flight.

Main Work-out

1. Lie on the floor facedown, and rest on your forearms and toes. Now, slowly lift until your body is parallel with the floor. Pull your shoulder blades together, keeping your neck straight and your eyes on the mat. Hold for one minute, then lower yourself to the floor and repeat.

2. Position yourself on your hands and knees. Extend your right arm straight out and your left leg straight back. Hold for five counts, then return arm and leg. Perform 10 repeats; repeat with opposite arm and leg.

3. Lie on your left side with your upper arm perpendicular to the floor. Slowly raise yourself on your arm until your body is at a five-degree angle from the floor. Hold for one minute. Repeat on opposite side.

4. Position yourself on the floor on your stomach with your arms and legs extended. Lift arms and legs, reaching hands forward and pointing toes back. Hold for 10 counts. Lower to floor. Perform 10 repeats.

5. Lie on your right side with your head resting on your extended right arm, left hand on the floor, in front of you. Place your left foot on top of your right, with all toes flexed. Slowly lift legs about three inches. Hold for 10 counts. Perform 10 reps. Repeat on opposite side.

6. Balance yourself on your right leg with knee slightly bent -- use a chair back for balance if necessary. Slowly lean forward, arms out, keeping your back straight as you extend your left leg. Aim to keep your body parallel to the floor. Hold for one minute. Repeat, balancing yourself on your left leg.