Getting a flat belly isn't rocket science.
Really, it's not!
All you need is to control your calorie intake and follow a proper workout routine. And not just any type of routine but one that will hit those core muscles.
In this 10 minute flat belly workout you're going to target your core muscles.
If you hit the core regularly, you'll be able to gradually define the shape of your midsection.
Whenever you're doing the abdominal workout you should be feeling it within your core.
That's where the magic happens!
The 10 minute flat belly workout overview
You'll be doing three specific workouts that require no weights or special equipment. All you need is a workout mat and a stopwatch.
This isn't a repetition based workout, you'll be doing it based on time.
If you don't have a stopwatch you can use the one on your phone.
The workout chart below will tell you how many sets and the time-frame assigned for each.
So let's get started! 🏁
1. Up & Down Flutter Kicks
This workout will target the hard-to-reach lower abdominals.
When you're performing this move make sure that you do so at a moderate pace.
Not too slow, not too fast.
How to do it
- Lie down on your back with both legs perpendicular in the air.
- Your core should be tightened.
- Now you're going to create a flutter motion alternating your feet up and down.
- Repeat the move for the specified time frame.
2. In and Out Freeze
This is a modified version of the standard plank. It involves a little more movement that targets the core.
How to do it
- Get into the plank position using your palms and toes.
- Make sure that your body is straight and core tightened.
- Now you're going to move forward with your left hand and right knee.
- Hold the position for one second while still maintaining the contraction in your core.
- Move back to position A then do the same for the other side.
3. Standard Plank
Definitely one of the best workouts to do to target your core muscles.
Not only will you work the abdominal region but you will hit other muscle groups throughout the body.
How to do it
- Get into the plank position on your elbows and toes.
- Make sure that your core and glutes are tightened and your back is straight.
- Hold the position for the specified time frame as listed on the chart below.
SEE THE WORKOUTS IN ACTION
In the video below, you can get a better view of each move and how to perform them correctly.
Adding cardio for extra calorie burn
Now, if you have a higher body fat percentage then you might need to add at least 10 minutes of cardio to this routine.
It doesn't necessarily have to be cardio, you can do a workout session.
Here are two workouts that you can add to this routine to maximize your calorie burn.
However, if you still want to do cardio then you can do running, jogging, swimming or any type of cardio-based activity that you enjoy.
Just make sure that's an activity that gets your heart pumping and body sweating.
THE 10 MINUTE FLAT BELLY WORKOUT CHART
NOTE: This ab routine will be 5 minutes and the other 5 will be for the cardio or HIIT routine.
Maximizing the intensity
This is what matters in any type of workout. The intensity, is what determines how many calories you burn.
If you're doing a workout session and you're not sweating or your body isn't even a little sore then you're not doing enough.
This doesn't mean you should push your body to injury or pain.
But you should definitely push your body out of its comfort zone. That's why a lot of people hit a plateau, because they don't try to beat their last workout.
The best way to maximize the intensity is to keep your rest times short, between 10 to 15 seconds.
If you do this you'll be able to get the best out of your workout session.
Your rest time can go up to 30 seconds but the lower the better.
The flat belly diet
None of this will work, if you're eating more calories than you burn daily.
Unfortunately, there's no way around it.
You have to enter calorie deficit in order to get rid of belly fat or body fat in general.
Here's a 7-Day Diet Plan that you can use to help guide you.
If you're a vegan, you can use this 7 Day Vegan Meal Plan.
Now remember that dieting is to help get your calorie intake under control. It's not something that you will do forever.
That's the big misconception.
When you enter calorie deficit for a specific time frame you will end up losing body fat.
So, when you achieve that flat stomach you can readjust your diet as it won't need to be that strict.
But still within a reasonable daily calorie intake to keep your flat stomach.
START DOING THIS 10 MINUTE FLAT BELLY WORKOUT!
Do this routine at least 3 times a week, doing about 2-3 sets of the whole circuit. Also remember to take rest days to give your body time to recover.
Above all, consistency is what matters so give your best and you will get results!