10 MINUTE WORKOUT FOR A FLAT BELLY
Having a flat tummy is pretty much the ultimate goal for people who work on their fitness. Belly fat is the first to show and the last to go. We can’t help but want a flat tummy! But why do we love him so much and even more… why do people find him so sexy?
Because it screams healthy! Yes… subconsciously we all want a healthy partner to have healthy babies. We are so basic sometimes! But it’s actually very good that God designed us this way.
And on another note, there has been research showing that if your waist measures 35 or more inches for women or 40 or more inches for men, you likely have a potentially dangerous amount of belly fat that carries many health risks. like diabetes, aches and pains, and even cancer to name a few.
Do not panic. The minute you start to lose fat, you start to reduce your risk. Slow and steady still completes the race 🙂 So let’s lose that belly fat not only for our looks but also for our health!
10 MINUTE FLAT BELLY TRAINING
You don’t have to use weights when you’re just starting out, but they’re great when you’re really looking to sculpt those abs. Just 3, 5, or 8 pound dumbbells are fine. This is the set of weights that I recommend.
This is what it will be like to do this training. It’s only 10 minutes, so you have to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keep looking down to reset the timer. Here is the one I use on my iPhone.. Just select “intervals”, then the + button, round timer, enter 10 rounds and press start when ready. You can even enter 5-10 second rests between sets in the app.
We’re going to do each workout below for 50 seconds each and take a 10 second break in between. That’s all. Super simple. But you have to press since we are taking these little breaks!
I recommend doing this workout 2-3 times a week. Alright, let’s go for that flat tummy!
*Tip: You can also do mini-workouts throughout the day using these exercises. Or combine them with other 10-minute workouts to tone your entire body.
1. LUNGE TWISTS
Plays: Core, hips, glutes and legs.
As: Stand tall with your feet shoulder-width apart. If you are using a weight or medicine ball, hold it in front of you. If not, extend your arms in front of you. Lunge with your right foot. While bending the knee, turn your upper body to the right. Don’t twist your knee. Reach to your right side with arms outstretched. Slowly bring your arms back to center and step your right foot back to the starting position. Repeat on the other side. Repeat the exercise for 50 seconds. Rest for 10 seconds.
2. WINDMILLS (Both sides 1 min)
Plays: core and hips
As: Stand with your feet shoulder-width apart. Extend your right arm over your head (you can hold a weight or kettlebell in this hand) and your left arm by your side. Point your left foot out and put your weight on your right heel. Slowly begin to move your right hip out to the right. Turn your head and look at your right hand. Slightly bend your left knee and let your left hand slide down your leg. Try to get as close to the ground as possible. Pause briefly and return your upper body to the starting position. Repeat the exercise for 50 seconds. Rest for 10 seconds.
Switch sides once you are done and follow the steps for 50 seconds. Rest for 10 seconds.
3. RENEGADE RANKS
Plays: Core, back, shoulders, triceps and biceps
As: Start in the plank position (place hand weights on the floor if you are using them). Row a weight to the side of your body. Balance is key here. Briefly hold and lower the weight back to the starting position. Repeat on the other side. Continue alternating for 50 seconds. Rest for 10 seconds.
4. BIRD DOG
Plays: Abs, buttocks, lower back, thighs
As: Start on all fours, with your knees hip-width apart and your arms shoulder-width apart. Raise one arm and the opposite leg until your body is in a straight line. Hold for a few seconds and return to the starting position. Raise the opposite arm and leg. Continue alternating for 50 seconds. Rest for 10 seconds.
Plays: abs, back, shoulders
As: Start on the floor on your hands and knees. Lower your forearms to the floor, elbows below your shoulders, and hands shoulder-width apart. Take a step back. Your body should form a straight line. Look down at the ground with your gaze slightly forward. Engage your abs. Hold for 50 seconds. Rest for 10 seconds.
Plays: Lower abs, hamstrings, quadriceps
As: Lie on your back and place your hands behind your head. Engage your core. Lift your shoulder blades off the floor, then bring your right knee toward your left elbow, extend your left leg into the air. Switch sides, bringing your right elbow toward your left knee. Continue alternating for 50 seconds. Rest for 10 seconds.
7. FIN KICKS
Plays: Mid and lower abs, glutes, hip flexors, quadriceps, and adductors
As: Lie on your back and place both hands under your buttocks. Keep your lower back on the ground as you lift your right leg a few inches off the ground. Hold for 1-2 seconds, then switch legs. Continue alternating for 50 seconds. Rest for 10 seconds.
8. KNEE UP WITH LEGS
Plays: Upper and lower abs, lower back
As: Lie down with your legs extended and your hands down slightly behind you. Keep your knees together and pull them toward you as you draw your torso in toward your knees. Hold for 1-2 seconds and extend your legs a couple of inches off the ground. Repeat for 50 seconds. Rest for 10 seconds.
9. PULSE UPS
Plays: lower abs
As: Lie on your back and raise your legs up. Lift your hips off the ground and lower your back. Repeat for 50 seconds. Rest for 10 seconds.
You finished! CONGRATULATIONS! AND AMAZING JOB!
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