Crush the Calorie Workouts #BlueSkiesChallenge

Our last and final Challenge before the impending Christmas party, is concentrating on the dreaded stomach area.
As with all exercise it should be done in moderation and in a safe environment, and if you are in any way unsure, or have any health issues, you should not partake without the consent of a doctor.

Challenge 3

20 Crunches
18 Scissor Kicks
16 cycling crunches (each side)
14 Crunches
12 Russian Twists
10 Crunches
8 Scissor Kicks
6 cycling crunches (each side)
4 crunches
2 Russian Twists
30 Second plank

Repeat 3 to 4 times

Lie on your back with your knees planted on the floor, hip width apart
Place your hands by your ears, and elbows pointing out
Tilt your chin slightly upwards
Tighten your abdominals
Curl up forward so your head neck and shoulder blades are slightly off the floor
Hold and lower

Scissor Kicks
Lie on your back
Keep your legs side by side straight outwards
Slowly raise one leg up keeping the opposite downwards, and then swap legs one up one down, performing a cutting motion

Cycling crunches
Lie flat on the floor with your lower back pressed to the ground engage your core.
Put your hands behind your head in the same position as a normal crunch.
Next bring your knees up towards your chest, gently lift your shoulder blades off the ground,
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Its important t o make sure your rib cage is moving, not just your elbows,
Follow this by switching sides

Russian Twists

Lie down on the floor, holding your feet slightly off the floor, or if you are unable to do this placing them on something that will not move.
Lift your body to make an imaginary V shape, hold your hands in front of you, fully extended.
Twist your torso to the right whilst breathing out, keeping your arms parallel to the floor
Move back in to the center
Repeat on the other side

Interesting Facts about Belly Fat

80% of abdominal exercise will not burn belly fat, to do this you need to ensure you mix strengthening exercises up with cardio exercise.
You must first look at your diet, days and days of crunches will not shrink your stomach if you are fueling it with unneeded calories.
If you eat lots of refined carbs it increases you risk inflammation in your stomach area, thus making you look bloated
As you get older your metabolic rate decreases slowing down the speed in which you burn calories, for women this added to hormonal changes often means excess weight is carried in the stomach area

All is not lost though!!! A balanced diet and exercise will get you the changes you aim for. If despite implementing a healthy lifestyle your weight and fitness levels do not improve it is essential you seek medical advice to get guidance.