Think that cranking out sets on the abdominal crunch machine will help you get a set of showy six-pack abs? Think again.
These machines are designed to strengthen the abdominal muscles, which is all well and good for developing a strong, powerful mid-section. But they won’t remove existing belly fat. You can have the most developed abs in the world, but if they’re hiding under a layer of flab, noody’s going to see them.
If you really want a flat stomach, the next time you’re in the gym, walk past the crunch machine and pick up a jump rope.
A few minutes of jumping rope can torch calories and rev up your metabolism to burn fat all over your body, including your mid-section.
Tack on some sets of Planks to build and tone your core and you’ll be on your way to the chiseled abs you‘ve always wanted. The following three fat-blasting circuits will help you get there in no time. All you need is a jump rope, a medicine ball, a Swiss ball, and the willingness to work hard.
Add one of the following circuits to the end of your normal gym workout, and perform two rounds of the exercises prescribed. Move from exercise to exercise without stopping, but take a short break (about a minute) between cycles to catch your breath and have some water. Remember to keep your abs engaged during Planks so that you get the most out of each hold.
Circuit #1: Single-Leg Jumping Rope & Elevated Medicine Ball Planks
Jump rope on your right leg for 30 seconds
Jump rope on your left leg for 30 seconds
Plank with your toes elevated on medicine ball, 30 seconds
Left Side Plank with your toes elevated on medicine ball, 30 seconds
Right Side Plank with your toes elevated on medicine ball, 30 seconds
Circuit #2: Interval Jumping Rope & Planks with Toes on Swiss Ball
Jump rope slowly, 15 seconds
Jump rope quickly, 15 seconds
Jump rope slowly, 15 seconds
Jump rope quickly, 15 seconds
Plank with your toes elevated on a Swiss ball, hold for 30 seconds
Left Side Plank, hold for 30 seconds
Right Side Plank, hold for 30 seconds
Circuit #3: Jumping Rope & Planks with Forearms on Swiss Ball
Jump rope, 30 seconds
Get into a Plank position with your forearms on top of a Swiss ball. Use your forearms to roll the ball forward and backward for 10 reps (out-and-back is one rep).
Jump rope, 30 seconds
Perform 10 more reps of Swiss ball Plank Rollou
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