HOW DO WE LOSE BELLY FAT?

Losing belly fat doesn’t have to be laborious and trying. It’s all about keeping it fun and interesting with a varied workout and diet plan.

This belly fat workout can be completed while sitting down, which may seem like a new concept. It may even sound counterproductive. But a seated workout that is high intensity can help us burn belly fat and target out abs more effectively.

Seated workouts are a great alternative if you have restricted movement and offer many of the same benefits as a standing workout.

All you’ll need for this workout is a comfortable chair and flat, unobstructed floor area to complete the workout on.

Ok, I’m excited. If you’re ready to get moving, let’s get started.

SINGLE KNEE LIFTS

Knee lifts are fantastic way to warm up the body and activate our core.

• Sit with your back straight and feet flat on the floor no wider than shoulder width.
• Raise your left knee up to your chest (or as far as you can comfortably) and then lower back to the ground.
• Alternate this movement from left to right for 30 seconds

OUT AND IN’S

• Lean slightly back in your chair and stabilise by gripping the underside of the chair.
• Start with both legs at centre and bring them out wide so your feet are pointing in opposite directions.
• Keep your core engaged and bring for legs back to starting position.
• Continue this movement for 30 seconds.

SIDE TWIST (LEFT KNEE RAISED)

• With both legs at centre, gently raise your left knee so your foot is off the ground and supported by your core.
• Bring both arms out to the side and twist your torso to the left.
• As you twist, bring your right arm to meet your left shoulder.
• Alternate this motion from left to right, keeping your left food help above the ground for the duration of the exercise.

SIDE TWIST (RIGHT KNEE RAISED)

• With both legs at centre, gently raise your right knee so your foot is off the ground and supported by your core.
• Bring both arms out to the side and twist your torso to the left.
• As you twist, bring your right arm to meet your left shoulder.
• Alternate this motion from left to right, keeping your left food help above the ground for the duration of the exercise.

RAINBOW ARMS

• Raise both arms above your head keeping feet flat on the ground at shoulder width.
• Bring your right arm down to meet your left knee and lower your left arm to your side as your do so.
• Raise arms back to starting position and alternate sides
• Continue this movement for 30 seconds.

TOE TAPS

• Sit on the edge of your chair and stabilise yourself by gripping the edge of your seat.
• Pull your belly button in toward your spine as you raise your knee and tap your toes.
• The goal here is to not rest in between taps. Keep your knees peddling!

KNEE LIFTS

• Sit with your back straight and feet flat on the floor no wider than shoulder width.
• Stabilise your body by gripping the underside of your chair.
• Raise both knees up to your chest (or as far as you can comfortably) and then lower back to the ground.
• Continue this movement for 30 seconds

ALTERNATE TOE TOUCH

• Sitting with both feet flat on the floor, raise your hands up to the sky.
• With your right hand still pointing up, bring your left hand down and your right foot up to meet halfway.
• Return to starting position and alternate movement with your right hand and left foot.
• Continue for 30 seconds.

SIDE PUNCHES

• Start by sitting with feet flat on the floor, slightly wider than shoulder width.
• Keep your core held in tight and bring both arms up in front of your face and form fists.
• Extend your left arm out across your body, twisting your torso as you do so. Make sure to not overextend your elbow.
• Bring your arm back to the starting position and repeat this movement with your right arm.
• Continue alternating for 30 seconds.

UPPERCUTS

• Stat in the same position as with side punches with legs out and arms up.
• Make a scooping motion with your left fist, bring it to its peak next to your right ear.
• Repeat this motion with your right fist
• Continue alternating for 30 seconds.

HIGH KNEE CLAP

• Start with both feet flat on the floor at shoulder width.
• Bring both hands above your head and touch palms together.
• Bring hands down to your side and raise your left knee.
• Clap both hands under your left knee and return to starting position.
• Continue alternating from left to right knee for 30 seconds.

OUT AND IN’S (WITH ARMS)

• Lean slightly back in your chair and stabilise by activating your core.
• Start with both legs at centre and arms together In front of your face with elbows bent at 90 degrees.
• bring both arms and legs out to the side so your feet are pointing in opposite directions, opening up your centre. This should almost resemble a starfish.
• Keep your core engaged and bring for legs and arms back to starting position.
• Continue this movement for 30 seconds.

CROSSOVERS

• Lean back in your chair and grip the underside to stabilise your body.
• Keeping your right foot on the floor and your left leg out to the side, cross your left leg over your right leg.
• Bring it back to starting position.
• Continue this motion for 30 seconds.

LEG EXTENSIONS

• Start with both legs flat on the floor and hands gripping the underside of the chair for stabilisation.
• Extend both legs out together in front of your body, tapping the floor with your toes at the peak of the extension.
• Bring both legs back to the starting position.
• Repeat this movement for 30 seconds.

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