8 Killer Ab Exercises|個人化線上App不用買-HotApp4Game

8 Killer Ab Exercises

Get ready to whip off your cover-up: This workout, created exclusively for Women's Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California, combines fat-burning cardio with moves that target your entire core rather than individual muscles, so you'll burn more fat while toning up.

DIRECTIONS

Do these workout moves three nonconsecutive days a week. Start with the Basic Workout (moves 1-4) to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced Workout (moves 5-8). 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 MIDDLE

Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort-you're doing it right if you can't carry on a conversation-separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

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