You can not reduce the size of an area by doing direct work to that area. It may increase the size of the area, but lowering bf% is the only thing that will make it smaller.Originally Posted by 6punisher9
I feel sorry for the people you had do "medicine ball" work, because you were actually helping them increase the size of the area where they wanted to lose.
To the OPer: Do 1 ab lift 1 time per week (decline weighted crunches 3sets 6-8reps)
Ditch the hiit unless you feel the need to eat more on any given day.
hiit burns cals....and may help your cardiovascular system/heart.