Imagine strolling down the beach in your bikini in full confidence mode.
You know your belly is in top-notch shape. That's a feeling that millions of people strive for.
But what many fail to realize is that it's something that anyone can achieve.
If you want to get a flat belly you can get it!
Really, there's no magic or secret concoction from an underground lab that you need to apply to your stomach.
The only thing that it requires is consistency and dedication to a specific plan to reach your fitness goals.
This workout plan is a 30 day flat belly challenge that will help you lose belly fat and build those sexy waistline curves.
The Flat Belly Challenge Overview
By now you should know that cardio is one of the best things you can do to lose belly fat, but that isn't the complete solution.
Doing cardio alone won't cut It.
Instead, you need a workout plan that will combine cardio with strength training.
Using weights in your workout session can bring you closer to your results because of the added resistance.
The more resistance = the more calories burned
On top of that, strength training provides the after-burn effect that cardio doesn't.
So for this 30 day flat belly challenge, it's going to be a combination of both types of workouts to give you the maximum results over that time-frame.
It'll involve 3 standing abs workout – 2 will require a dumbbell or some form of weight.
And a short cardio session after, to supercharge your calorie burn.
A calendar will be provided below that will show you the amount of sets and reps you should do for each day.
So let's get right into the workouts that you will be doing.
Here we go!🏁
1. Dumbbell oblique swing
For this exercise use a 8-10 pound dumbbell. If you don't have a dumbbell you can use a full bottle of water for that extra weight.
How to do it
- Stand with legs shoulder-width apart holding a dumbbell with both hands in front of your chest.
- Now you're going to swing to the left then around to the right and repeat while contracting your abs.
- Squeeze your glutes also to provide that extra contraction to stabilize your core.
2. Standing oblique twist
This workout will not require any weights and is perfect for targeting love handles and shaping them up.
How to do it
- Stand with legs shoulder-width apart with both hands behind your head.
- Lift your right knee up as for as possible to touch your left elbow then do the same with your left knee touching right elbow.
- Make sure that your abs are contracted so that you can feel the burn.
3. Dumbbell knee chops
This exercise will require 2 dumbbells between 8 to 10 pounds. The extra resistance will target your upper and lower abdominal region.
How to do it
- Stand on your right foot with your left leg kicked back with toes touching the ground.
- Hold both hands in the air straight as possible holding both dumbbells.
- You're going to kick up your left knee as high as possible while bringing down both arms passing the knee.
- Do the required amount of sets for the left leg then move on to the right.
Your Cardio Session
After you complete the above workout routine, you're going to rest anywhere from between 5 to 7 minutes, then do a 10 minute cardio session.
You can do your favorite cardio whether it is treadmill running, swimming, jogging or biking.
However, if you're looking for a structured cardio routine check out the video below as it has a super intense calorie burning 10 minute routine.
30 Day Flat Belly Challenge Calendar
Clean up your diet
You might've heard of the saying that “Abs are made in the kitchen”.
Well, it's absolutely true and proven(1) from time to time.
If you want to get a flat belly then you have to get rid of those junk and processed foods, and replace it with nutrient-dense foods that have protein, carbs and healthy fats.
For example, fish, lean beef, chicken breasts, legumes, beans, whole grains and a lot of vegetable and fruits.
During this 30 day flat belly challenge trying to eat fewer carbohydrates in favor of more protein and healthy fats.
Studies(2) have shown that people who ate a low-carb diet lose way more body fat and build muscles.
When you do eat carbs, try to stick to the high-quality options such as whole grain products, green vegetables and legumes.
As for beverage, it's best to consume water instead of those supermarket fruit juices that are packed with a lot of sugar and additives.
Those will only sabotage your results and cause you to put on a lot of weight.
If you're tired of the taste of water you can become creative and add lemon and a small amount of honey.
Even though honey is natural sugar still be moderate, don't over do it.
As for alcohol, you want to stay far from it as it will only increase weight gain, lower your will power and over-trigger your appetite which normally leads to eating junk food.
Drink metabolism boosting tea
When you have a sluggish digestive system it equals to a slow metabolic rate, hence slower results.
But you can fix that easily by starting your morning with a cup of ginger tea.
This fat-burning tea will help to kickstart start your digestive system and eliminate your cravings for sugar or salt.
If you want to add extra fat-burning power, squeeze half a lemon into it.
This will add more antioxidants, making it a super healthy tea!
Avoid chewing gum
This might be hard for a lot of people but it's a small price to pay if it's something that contributes to you getting your flat belly.
The thing with chewing gum is that it causes you to swallow a lot of tummy-bloating air.
In addition, they are packed with sugar, alcohol and artificial sweeteners like sorbitol and xylitol.
See why it will be a problem?
If you have to chew on something then go for organic version is like Glee Gum or Simple Gum instead.
They are very low in calorie and don't contain any artificial sweeteners that would lead to weight gain in your stomach region.
Say no to white flour
Now this one might be hard for some persons because white flour is in a lot of baked products and treats.
Products made with white flour like white pasta, white bread and white rice are very low in fiber and will cause your stomach to bloat up.
White flour is one of the main culprits of belly fat because it's everywhere.
All you have to do is go for whole grain products. It's not hard so make up your mind to do it.
Remember, if it was easy everybody would be walking around with sexy flat abs.
It takes sacrifice and you have to make up your mind to make the right food decisions.
Give this 30 day flat belly challenge A try!
Getting a sexy flat belly is not something that only models, celebrities and athletes can have.
Anyone can have it as long as you put in the work to earn it.