The Fat Burn Revolution (44 page)

gym ball sit-up

When in doubt, workout!

target area
core, bum & thighs               

The sit-up is a progression of the basic crunch exercise you encountered in Phase I. You’ll be adding further spice to the mix in this version by
performing the move on your gym ball. You’ll feel this mainly in the front of your tummy, but your bum, thighs and entire midsection will also be getting a workout as you engage muscles
across the body to keep you stable.

1
Sit upright on your gym ball with both feet firmly planted on the floor. Now walk your feet away from the ball, slowly lowering your back onto the
ball as it rolls beneath you, until your hips and mid-back are resting on the ball. Your knees should be about shoulder-width apart, bent at roughly 90 degrees, and your feet should be parallel.
Place your hands behind your head as in the crunch exercise.

2
Lift your upper body to bring yourself into an upright sitting position on the ball. Concentrate on your abdominal muscles contracting as you come
up.

3
Lower your body back onto the ball slowly and gently, keeping the feet and knees in place. That is one repetition.

v sit-up

target area
core               

The V sit-up is one of my favourite abdominal exercises because it works the upper and lower parts of the abs hard as well as being a great fat-burning
move. You may find this one tough at first, but keep trying and your body will respond by strengthening and sculpting the abdominal area.

1
Sit upright on your mat with your knees bent, feet down. Take a breath in and, as you exhale, engage your abdominal muscles squeezing them in
tight. Now, keeping your back very straight and your abs contracted, lean backwards a little and place your palms down on the mat just behind your hips to help support yourself in this position.
Keeping your legs together, lift your feet up from the mat so the lower legs are parallel to the floor. Start by keeping the knees bent and as you get more advanced work towards straightening the
legs. Always aim to create a V shape between your thighs and upper body.

2
Now, keeping your back straight and the lower legs parallel to the floor make the V shape narrower by bringing the body and thighs together.
Exhale as you do this.

3
Open the ‘V’ once again by simultaneously leaning back with the upper body and moving the legs away. Inhale as you do this.

backwards ball plank

Your body hears everything your mind says, so stay positive.

target area
core & lower back               

 

You practised doing the plank with your elbows on your gym ball in Phase II, now we’re going to up the belly-busting ante even more by holding the
position with your feet on the ball!

1
Get on the mat on all fours with your gym ball behind you.

2
Place one foot at a time on top of the ball, coming into a straight arm plank position. Your palms should be down on the mat supporting your
weight at one end and the tops of your feet should be on the ball at the other end. Once again, ensure your body is in a straight line from head to feet.

3
Hold the position as still as you can for as long as you can before slowly returning one knee at a time to the mat.

 

TIPS

As always in plank, ensure you don’t hold your breath

Hold the core muscles tight and squeeze the bum

The further on the ball your feet are placed the easier this will be

You may find it easier to do this with bare feet

side plank

Advanced techniques