#flattummyworkout #flatstomachworkout #absworkout #homeworkout
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Today’s Flat Tummy Workout has six exercises. Four of which are very much core focused and two of which are cardio based to ramp up calorie burn!
1) Butt Kicks
2) Lateral Reaches
3) Side Shuffle
4) Hinge to Overhead Reach
Main Exercises: 30s Active / 10s Rest / 4 Rounds
1) Plank Toe Taps
2) Burpee Kick
3) Reverse Crunches
4) Low Plank Roll
5) Overhead Jacks
6) Seated Rotations
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If you’re looking to get those toned abs or a flat stomach this quarantine look no further than these simple at-home exercises to whip you into shape!
20 reps of each exercise is all you need!
If you want to skip ahead to learn the technique for a particular exercise :
0:00 – Intro
0:22 – Crunches
0:49 – Heel Touches
1:09 – Reverse Crunches
1:28 – Russian Twist
1:51 – 100s
2:15 – Bicycle Crunches
2:42 – Spiderman Plank
If you want a customised diet plan that is goes hand in hand with this routine just leave ‘FIT’ in the comments below!
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If you’re looking for a simple home routine you can do to reduce your belly fat and get a lean tummy, then this is the program you should be doing!
This workout contains simple exercises you can do in your free time, to burn the fat in your stomach and tone your ab muscles to trim the excess fat and make it really well-toned!
Remember that you need to exercise everyday for 3-4 weeks to get good results. Do this workout daily and feel free to leave a comment below the video, tell me if you were able to finish the entire training!
Good luck and let’s get the party started! ❤️💪
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A 30 minute workout that is entirely equipment free! Designed to tone your belly and round your booty at home!
#HomeWorkout #AbsWorkout #BootyWorkout
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HI babes 💛 Here is a lower abs workout that will help you get a flat tummy! Lower abs is an area we don’t target too often so its important that we do these lower ab workouts! ♡ My Supplement Products (Pina Colada Protein, Raspberry BCAA’s & Mojito Energy): https://womens.best/Shop-Vicky
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IMPORTANT DISCLAIMER: Vicky Justiz is a NASM Certified Personal Trainer. She strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Vicky Justiz is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. Some titles and descriptions may include certain SEO keywords that may be perceived as misleading or may be perceived as a guaranteed result. Results vary from person to person and a video title / description should not be taken as an absolute truth.
If you want to get a flat stomach at home and are not sure what home workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop a stronger core by training the deep muscles of the abs the way they should be. It doesn’t matter if you have to lose fat right now or are incredibly lean, if you have a belly that sticks out and want to get a flat stomach, this will push you in the right direction.
The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this step by step home ab workout for a flat stomach just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.
It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs or completely flat belly may not be completely possible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.
That said, do be sure that while you are committing to putting in the effort on this home workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs and have a flat stomach
The good news is that your body fat levels do not have to be nearly as low as you may have thought to start to see a flattening of the midsection. This is because the muscles of the transverse abdominis and pelvic floor are almost universally weak in everyone and can benefit from the activation that will come over the next 3 weeks with this home workout plan. Once you gain control of these core muscles you will see that the waistline will become much tighter even at rest.
That said, here is how this step by step plan is laid out to help you get a flatter stomach.
There are three phases of 7 days in this 22 day plan for a flat lower belly. Each one will take you through a different posture with the goal being to learn to contract and hold the pelvic floor and TA muscles at the same time. In the initial week you won’t even be doing any moving during the exercises for a flat stomach, you will just be holding the contractions mindfully focusing on activating the muscles of your deep core that are currently weak or dormant.
The exercises in this first week are as follows:
Static Supine TA Hold – 10 reps x 20 seconds (3 times per day)
Static Hollow TA Hold – 10 reps x 20 seconds (3 times per day)
Static V-Sit TA Hold – 10 reps x 20 seconds (3 times per day)
Static Plank TA Hold – 10 reps x 20 seconds (3 times per day)
Static Elevated Plank TA Hold – 10 reps x 20 seconds (3 times per day)
Static Kneeling TA Hold – 10 reps x 20 seconds (3 times per day)
Static Standing TA Hold – 10 reps x 20 seconds (3 times per day)
The next phase takes place from day 8 to day 14. Here we introduce some dynamic movement to the equation to ensure that you now not only can contract these muscles but can do so with additional challenge to the core muscles.
The exercises for this week are as follows:
Supine Flutters – 20 reps x 10 seconds (3 times per day)
Hollow Rocks – 20 reps x 10 seconds (3 times per day)
V-Sit Drifts – 20 reps x 10 seconds (3 times per day)
Plank Step Outs – 20 reps x 10 seconds (3 times per day)
Knee Drives – 20 reps x 10 seconds (3 times per day)
Kneeling Walkouts – 20 reps x 10 seconds (3 times per day)
Standing Walkouts – 20 reps x 10 seconds (3 times per day)
The final seven days of this workout to get a flat stomach, the reps on the static exercises will be cut down to 10 and the dynamic moves will be performed for just 5 reps but increased in time to 20 seconds.
This is a killer but it is a home workout for a flat stomach that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body.
For more ab workouts to get a flat stomach and lower belly, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published.
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Time to work those abs! Check out my Flat Stomach Challenge. We’ve got 8 brand new episodes in this 28 days program. Please smash that like button for me, and drop a comment below with how you go each day.
✚ Free Program Schedule
New Warm Up Routine – https://youtu.be/j6C-6F6dr-4
Ep 1 – Full Body – https://youtu.be/CPI_Ve7vsHs
Ep 2 – Abs – https://youtu.be/fWdbo0i8v9g
Ep 3 – Upper Body – https://youtu.be/iN-AEOs9rzc
Ep 4 – Booty – https://youtu.be/D_IfSPyTwRE
Ep 5 – HIIT – https://youtu.be/j5SHMJ6mUoA
Ep 6 – Lower Abs – https://youtu.be/K34wxKQT9pY
Cooldown – https://youtu.be/iapsX8jB7k8
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IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video’s meta data for discovery due to how the algorithm is like. This isn’t anything new. Most people who’ve been watching YouTube for years would understand this. If you’re unhappy and get triggered by this, well, this channel isn’t for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that’s not going to change.
Having said that, it doesn’t mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You’re not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I’ve explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don’t take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.
When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you’re not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.
Get a flatter stomach in 7 week with this intense 7 minute at home workout challenge. These abs exercises will help show you how to lose belly fat and with stubborn belly fat loss. For the best abs results, make sure you pair this with good nutrition and my fat burn workouts.
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Please remember that we cannot spot reduce fat, meaning we can’t choose the areas on our body where we loose fat. However to get fat loss results I recommend the following
1. Being in calorie deficit
2. Cardio/ HIIT workout (I often call these Fat Loss/Burn workouts on my channel)
3. Specific muscle targeted workouts. To strengthen and develop specific muscles.
The key to achieving your fitness and health goals is consistency and healthy lifestyle changes, without restriction. I don’t believe in crazy fad diets. Simply eat nutritious food, move your body, smile and enjoy the journey! Love Lilly