Whether you're a beginner or advanced, this ab workout is for youGet ready to whip off your sarong: this workout, created exclusively for Women’s Health by trainer Rachel Cosgrove, combines fat-burning cardio with moves that target your entire core rather than individual muscles, so you'll burn more fat while toning up.
DIRECTIONSDo these moves three non-consecutive days a week. Start with the Basic workout to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced workout.
For maximum fat burning, perform the exercises as a circuit: do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.
Melt your middleFollow this interval cardio program - intervals are short bursts of maximum-intensity effort separated by periods of easy-pace recovery – to fire up your metabolism and burn off the fat that’s hiding your abs.
Do this routine three times a week after you work your core - always remember to include a 3- to 5-minute warm-up and cool-down. You can run, bike, swim or use the cardio machine of your choice.
|Week||Max effort||Easy pace||Reps|
|1||1 minute||2 minutes||5|
|2||1 minute||90 seconds||6|
|3||1 minute||1 minute||8|
|4||1 minute||1 minute||10|
|5||75 seconds||1 minute||10|
|6||90 seconds||1 minute||10|