advertisement
06 June 2011

Speed up your metabolism

It’s simple: to show off your abs, you have to burn fat. To burn fat, you have to fire up your metabolism by toning your muscles. Follow these moves for hot abs.

0

For great abs, you have to burn fat. Here's how to speed up your metabolism.

Also take a look at this slideshow on 10 ways to speed up your metabolism, before you read the rest of this article.

It’s simple: to show off your abs, you have to burn fat. To burn fat, you have to fire up your metabolism by toning your muscles.

Replacing just half a kilogram of fat with sleek muscle will force your body to burn up to an additional 200 kilojoules a day, every day. This workout emphasises chest, back, legs and abs, but without adding bulk.
 

The 10-Step Workout

Directions: Do this workout three times per week. Complete one set of each abs exercise, then complete the rest of the circuit twice.

On non-workout days, do light cardiovascular exercise such as walking. For each exercise involving weights, find a weight you’re comfortable with – not too easy, but not one that tortures your body, either.
 

1. Bridge:

Repetitions: 1 or 2
Rest: None
Sets:1
 

2. Modified Raised-Feet Crunch

Repetitions:12–15
Rest:None
Sets: 1
 

3. Oblique V-up

Repetitions:10 each side
Rest:None
Sets: 1
 

4. Squat

Repetitions:10–12
Rest:30 seconds
Sets: 2
 

5. Travelling lunge

Repetitions:10–12 each leg
Rest:30 seconds
Sets: 2
 

6. Bent-Over Row

Repetitions:10
Rest:30 seconds
Sets: 2
 

7. Military Press

Repetitions:10
Rest:30 seconds
Sets: 2
 

8. Push-Up

Repetitions:10
Rest:30 seconds
Sets: 2
 

9. Biceps Curl

Repetitions:10
Rest:30 seconds
Sets: 2
 

10. Step-Up

Repetitions:10
Rest:30 seconds
Sets:2

How they work

1. Bridge
Works the abs. Get into a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.

Pull your abdominals in; imagine you’re trying to press your navel into your spine. Hold this for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set.
 

2. Modified Raised-Feet Crunch
Works the abs. Lie on your back with your feet on the ground, your knees bent and your hands behind your ears. Now raise your feet just a few centimetres off the floor and hold them there.

Crunch up, then lower your torso back to the floor, keeping your feet suspended throughout the movement.

3. Oblique V-Up
Works the abs. Lie on your side with your body in a straight line and your head raised, neck in line with your spine. Fold your arms across your chest.

Keeping your legs together, lift them off the floor as you reach your top elbow down towards your hip. The range of motion is short, but you should feel an intense contraction in your obliques.

4. Squat
Hold a dumbbell in each hand, palms facing your thighs. Set your feet shoulder-width apart, keeping your knees slightly bent, back straight and eyes focused ahead.

Slowly lower your body as if you were sitting in a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause and return to the starting position.
 

For more fitness tips visit Women’s Health.

 
NEXT ON HEALTH24X
advertisement

Read Health24’s Comments Policy

Comment on this story
0 comments
Comments have been closed for this article.

Live healthier

Terrific Tea! »

Rooibos makes cocktails healthier Rooibos: an alternative energy drink

More than 10 reasons why rooibos is good for you

Today marks the first annual National Rooibos Day, which aims to raise awareness of the health benefits and many uses of rooibos tea.

Healthy? Are you sure? »

5 diseases we can get from animals Could your salon visit make you sick?

7 terrifying diseases you could have without knowing it

Not all serious illnesses come with tell-tale symptoms. There are diseases that can turn your body into a ticking time-bomb while you're unaware of any danger.