Last Updated on January 29, 2022 by Femniqe
This is the last place to go, unfortunately.🙁
For some reason fat loves to hang onto the lower belly area.
But it doesn’t matter now, because with this 30 day challenge you’re going to get a head start.
This lower belly fat workout plan will use the power of super targeted ab training and cardio.
Bear in mind, this isn’t spot reducing, and that is impossible anyway.
Instead of just doing cardio alone, why not combine it with targeted lower ab training that defines the shape and sleekness of your abs.
The Lower Belly Fat Challenge Overview
For this workout plan you won’t need any equipment. It has 4 lower belly fat workouts that will be combined with a cardio session.
So while cardio will melt off the excess fat, these 4 moves will define and shape your abs.
A workout calendar will be provided below that will show you the sets and reps for each day.
So let’s get started!
1. Core Freeze
How to do it
- Lie down on your back with both feet bent 90 degrees in the air.
- Your hands should be straight above like you’re holding something invisible over your chest.
- Hold that core position for the required time.
- After that rest for 30 seconds then repeat.
Week 1: Hold for 30 seconds
Week 2: Hold for 45 seconds
Week 3: Hold for 50 seconds
Week 4: Hold for 60 seconds
How to do it
- Get into the plank position but with both knees and elbows on the ground.
- Your core should be contracted.
- Now you’re going to slowly lift your knees off the ground and straighten your legs.
- Hold for 1 second then return to start in position and repeat.
3. Alternate knee touch
How to do it
- Lie down on your back with both legs bent 90 degrees in the air and hands touching knees.
- Make sure that your core is tightened as much as possible.
- Now you’re going to lower the right leg while the left remains.
- Return the right leg back to starting position then do the left leg.
Doing cardio for extra calorie burn
Now after you have completed the amount of sets and reps for that session, you’re going to do cardio.
But before you do that, rest for at least 5-7 minutes.
Your cardio session for this challenge will last 10 minutes. As with most of our challenges you can do the cardio you like the most.
However, if you want a quick cardio routine that will absolutely torch calories then you can do the one in the video below.
The 30 Day Lower Belly Fat Challenge Calendar
How to make this challenge more successful
Check your hormone levels (optional)
This is what stops a lot of people from seeing success from their fitness efforts.
If your hormone levels are not balanced it doesn’t matter what type of diet or workout plan you’re doing, you will struggle to lose belly fat.
So to save yourself a lot of time and energy, make sure to check your doctor so that you can have this fixed.
On the other hand, if you know that your hormone levels(1) are good then you have one less thing to worry about.
Watch your daily calorie intake
A lot of persons have no idea of the amount of calories they consume daily.
This is a bad thing.
This will lead to overeating and cause extra belly fat, which you’re trying to get rid of.
So if you don’t want to use an app to track your calories, what you can do is use small plates to eat throughout the day.
Stack up on vegetables
Try to have vegetables as much as possible throughout the day, but have it a minimum of 2 times daily.
Make sure to pack them in your lunch and dinner.
The thing with vegetables is that they are fantastic in filling up your stomach, making you feel fuller.
This leads to less food cravings that normally leads to unhealthy food choices.
It’s okay to eat carbs, protein and fats
Most in the fitness industry talk about carbs and fat like it’s completely bad.
The key word here is “bad”.
You want to make sure that you’re consuming good carbs and fats and not the processed versions.
And it’s all about moderation because your body needs macro-nutrients (protein, carbs and fats).
If you want the healthiest and sexy ass body you can naturally get, then you need all of these.
Yes, you can do a keto or low carb diet but it’s not sustainable long term.
The important thing is for you to develop discipline when it comes on to food so that you don’t go overboard.
Go hard with cardio session
Remember that the cardio session only last 10 minutes so make sure to go as hard as possible.
Keep your heart rate pumping and try not to take long rest periods.
So don’t be afraid to bust some serious sweat💦.
Re-hydrate like an athlete
And no we’re not talking about drinking Gatorade.
Throughout the day you should be drinking water regularly.
This will help to flush out those bad toxins from your body and refreshes the digestive system. The main big benefit however, is that drinking a lot of water is the perfect appetite suppressant.
This works extremely well.
Good sleep reduces belly fat
Getting at least 7-8 hour sleep is one of the smartest things you can do to lose belly fat.
If you don’t get enough sleep it will release a hormone called ghrelin(2).
A hormone that normally causes you to get hungry, especially during the night.
You can also spike cortisol(3) levels which is one of the biggest culprits when it comes on to belly fat. The higher your cortisol levels, the more accumulation of belly fat.
So make sure to prioritize getting good sleep every night.
Watching that hot new TV📺 series? Make sure to watch it earlier so that you can go to your bed at the right time.
Always prioritize your health because that’s the only thing you will always have.
You know exactly what you need to do.
Say no to excuses and procrastination as those are some of the biggest killers to fitness success.
Give this lower belly fat challenge your ultimate effort and you will absolutely see results if you stick to it.
You can do it!😎