Shrink Your Belly In 14 Days With This Easy Plan

Researchers at California State University, Sacramento, hooked up electrodes to the midsections of 18 people, they found that ball moves recruited twice the number of muscle fibers as traditional crunches or yoga/Pilates-inspired workouts. Scientists credit the ball’s instability with doubling the toning power of these moves.To amp up results, we combined ball exercises from the study with high-energy cardio and simple calorie-cutting tips. In 2 weeks, you could lose up to an inch from your waist; in 4 weeks, shed up to 8 pounds or more.

The Experts

Rafael Escamilla, PhD, PT, study author and professor of physical therapy at California State University, Sacramento, and Wayne Westcott, PhD, research director at the South Shore YMCA in Quincy, MA, designed these workouts.

Your Workout

Week 1	Week 2
Monday Cardio Routine 1 (45-60 minutes)	Monday Belly Workout (twice, 45-50 minutes)
Tuesday Belly Workout (once, 25-30 minutes)	Tuesday Cardio Routine 1 (45-60 minutes)
Wednesday Cardio Routine 2 (35-45 minutes)	Wednesday Belly Workout (twice, 45-50 minutes)
Thursday Belly Workout (once, 25-30 minutes)	Thursday Cardio Routine 2 (35-45 minutes)
Friday Cardio Routine 1 (45-60 minutes)	Friday Belly Workout (45-50 minutes)
Saturday Belly Workout (once, 25-30 minutes)	Saturday Cardio Routine 1 (45-60 minutes)
Sunday Cardio Routine 2 (35-45 minutes)	Sunday Belly Workout (twice, 45-50 minutes)

Your Eating Plan

How it works: Our Eat for a Slim Belly plan relies on simple food swaps to cut about 500 calories from your diet daily. Our recommendations also boost your intake of monounsaturated fatty acids (MUFAs) and whole grains—studies show both shrink belly fat faster.
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