Everyone dreams of having a flat stomach and well sculpted abs .
Except that the layer of fat at the level of the abdominal belt is difficult to remove!
Indeed, those who have already tried cladding exercises know that it is particularly difficult to get rid of this "little buoy".
Fortunately, with a good diet and a good training method like this, you will finally be able to say goodbye to your "little buoy" easily.
So, ready for the challenge in just 4 weeks to have a flat stomach? Let's go ! Watch:
Don't worry, this ab challenge is easy! To lose your little belly in just 4 weeks, just follow these simple rules:
1. Do the 6 exercises below for 1 min each and without pausing between each exercise. Then, do 3 sets of these exercises without resting more than 2 minutes between each set.
2. In a week, do 3 days of exercises, 1 day of rest, 2 days of exercises then 1 day of rest. Repeat for 4 weeks.
3. Start on Monday, and your days off will be Thursdays and Sundays.
4. Go for a walk, run or jog for 30 to 60 minutes a day. Every day!
5. Do not eat bread, pasta or foods high in sugar or fat.
6. Eat lots of vegetables, poultry and fruit.
7. Here are the foods you can eat from time to time:dairy products, meats (without fat), eggs, nuts, etc.
Follow this training program for at least 4 weeks.
Don't forget it's only after a period of 1 month that you will see significant changes in your abdominal belt!
And don't panic if you feel burning after the first days of your training! It's only your abdominal muscles telling you that you're on the right track :-)
So don't stop working on them until you've reached your goal!
We have selected for you the 6 most effective exercises to work all of your abdominal muscles. Here they are:
Here's how to properly perform a reverse crunch:
1. Lie on your back, palms down.
2. Put your legs in a vertical position and keep them perpendicular to the floor for the duration of the exercise.
3. Lift your hips off the floor and bring them closer to your chest. Keep your legs straight at the same time.
4. Pause for 2 seconds, then slowly lower your hips until they touch the floor. Repeat these steps.
The scissors exercise is easy to do, and it especially works your lower abs. So get ready to cut through the air with your legs! :-)
1. Lie flat on your back, and put your arms along your chest with your palms facing down. Avoid letting the lower back arch.
2. Raise your shoulders slightly off the ground.
3. Elevate both of your legs a few inches off the floor.
4. Raise the left leg at 90°, up to the ceiling.
5. Do the same movement with the right leg and lower the left leg at the same time. Repeat this movement.
This exercise works your oblique muscles and helps burn excess fat all over your body. It's a must to make your little belly disappear. Here's how:
1. Lie on your back and place your hands behind your head.
2. Bend your knees and place your left ankle on the right knee:this is the starting position.
3. Bring your right elbow towards your knee, lifting your torso slightly upwards. Remember to contract your abdomen well throughout the movement.
4. Hold this position for 2 seconds, then return to the starting position. Repeat this movement for 30 sec.
5. Reverse (left elbow and right knee) and repeat the movement for 30 sec.
Do you already know the plank exercise? This even more intensive version will help you melt away your extra pounds. Here's how:
1. Get into a plank position, with your arms straight below your shoulders. Your body should form a straight line from head to toes. Your feet are shoulder width apart.
2. Raise your right arm and left leg at the same time.
3. Hold this position for 2 sec, then return to the plank position.
4. Reverse the position (left arm and right leg) and repeat the movement.
This is the famous "Russian twist", one of the favorite exercises to strengthen the abdominal belt. Here's how to run it correctly:
1. Lie on your back with your arms extended above your chest and your hands together.
2. Lift your back and legs off the ground, maintaining your balance at the glutes. Your back should be straight and your knees slightly bent.
3. Contract your abdomen and bring your straight arms to one side of your body.
4. Make a rotational movement to bring them to the opposite side. Repeat this movement.
I warn you, we saved the hardest part for last, the one that will make you sweat like never before! To get your heart rate up, do this exercise as fast as you can. The goal is to do as many repetitions as possible in a single minute:
1. Get into a plank position, with your arms straight below your shoulders. Your body should form a straight line from head to toes.
2. Raise your right leg bringing the right knee towards the opposite elbow.
3. Lower your leg back to the starting position, then raise the left knee to the right elbow. Repeat the movement, alternating on each side.
