The flat stomach gym workout

Sarah's workout will tone your tum

Personal trainer Karolina Kaczor devised this workout to help our Summer body challenge candidate Sarah Jaconelli in her bid for a flat stomach.

Read Sarah's summer body challenge blog

Karolina says, 'Sarah isn't overweight and has a slim frame, so toning is the name of the game here. As a very busy working mum, she has little time to exercise - this set of exercises can be done either at home or in the gym so there's no room for excuses.' 

Trainer’s tip: Repeat this circuit three times, resting for two minutes between. Aim to do it three times a week and remember to always give 100%!

Warm up for 10 minutes at moderate intensity on a bike, treadmill or stepper.

Reverse lunge with bicep curl

• Stand with a dumbbell in each hand, elbows in close.
• Keeping your body upright, step backwards with your right leg, ensuring you keep your rear knee off the floor. Your front thigh should be parallel to the floor.
• Curl the dumbbells up towards your chest, then lower back down.
• Rise back up to the start position – this is one rep. Aim for 15 on each side.

Press-up

• Lie face down on the floor with your hands and feet shoulder-width apart, your body straight and your stomach muscles pulled in.
• As you breathe out, straighten your arms.
• Hold then breathe in, slowly lowering your body until your chest is just off the floor. Pause briefly before raising your body again. Repeat 15 times.

Sumo squat with shoulder press

• Stand with your feet twice shoulder-width apart and your toes turned out, holding a dumbbell in each hand at shoulder height, elbows bent, palms facing forwards.
• Keeping your back flat, bend your legs until your thighs are parallel with the floor, and your knees are over your ankles.
• Pause, then as you rise back up straighten your arms until the weights are up above your head.
• Lower your arms back to the start position, repeat 15 times.

Walking lunge with dumbbells

• Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
• Take a long stride forward with your right leg, bending both knees until your right knee is at 90° and your left knee is just off the floor.
• Rise back up, then step through with your rear leg, straight into another lunge. Keep going until you’ve performed 10 lunges on each leg.

Tricep dip

• Sit on the edge of a bench or stable chair and place your hands on the edge – as close to your sides as possible.
• Extend your legs so you’re resting on your heels, and slide your bottom forwards so it’s just off the edge of the seat.
• Bend your arms at the elbows and shoulders and dip your bottom down as close to the floor as possible.
• Extend your arms to return to the start position and aim for 15 reps.

Bike intervals

Cycle as fast as you can for 20 seconds, then for 10 seconds at easy pace. Repeat twice.