Flat Stomach Challenge – Lose Belly Fat Fast
If you want to get rid of belly fat, you have to take care of your diet. But a few practical exercises that tighten the stomach and increase our energy consumption should not be missing. Lose Belly Fat Fast
Our free 28-day fitness challenge was published on January 1st, 2022. Since these 28 days are now over, we continue with this intense abdominal challenge.
The stomach is generally a common problem area, which we are declaring war on. In addition to this, the exercises below can also help reduce back pain by improving core stability.
Sounds good? Here we go!
The training plan for the abdominal challenge
Our flat stomach challenge lasts 28 days and is divided into three exercises. The exercises are already shown in the graphic, but underneath you will find detailed explanations on how to do them.
The challenge is scheduled to do the specified reps all in one set. This means that on the first day, for example, eight sit-ups are done in a row. Then you take a short break and go straight to the second exercise.
In the beginning, the training is still relatively easy. But as you can see right away, by the end of the challenge, you’ve already reached an excellent level of performance because you can then do 30 sit-ups, 30 reps lying leg raises, and a 75-second plank in a row.
Exercise 1: sit-ups
Sit-ups are one of the simplest yet most effective exercises for toned abs. It would be best to have a fitness mat* or a towel to do this. Otherwise, the surface is too hard.
You should pay attention to this with sit-ups:
1.) Lie down on a fitness mat or a soft surface and bend your knees so that both feet are firmly on the floor.
2.) Carry out the upward movement relatively explosively but still controlled.
3.) You should touch your thighs or knees with your elbows at the top. This is followed by a slow downward movement, in which you concentrate on hitting the abdominal muscles in a targeted manner.
4.) As soon as your upper body is flat on the soft surface again, the next repetition occurs.
Tip: If you can’t do sit-ups, do crunches instead. These are simpler but still effective.
Exercise 2: Lying leg raises for the lower abs
Lying leg raises puts more strain on the lower abdomen. In addition, the hip flexor is also involved.
How to perform lying leg raises:
1.) Lie down on a fitness mat* or a soft surface. Your arms and hands should be placed next to your torso and flat on the floor. The legs are almost entirely stretched out.
2.) Lift your legs until roughly a 90-degree angle between them and your torso. This upward move should again be explosive but still controlled.
3.) As soon as you reach the top position, the slow and controlled downward movement occurs. However, the legs are not placed on the floor at the lowest point. We’re holding the tension here, so we’re going to keep our legs slightly in the air before the next rep follows.
Lose Belly Fat Fast
Exercise 3: plank
During planks, the tension is kept static, and the muscles are strengthened. As a result, planks not only ensure well-trained abdominal muscles but are generally one of the best exercises for more core stability.
You should pay attention to this in this exercise:
1.) Get into the same position you would do push-ups. Instead of supporting yourself on your hands, however, the weight of planks rests on your elbows or forearms. Here, too, a soft surface is recommended.
2.) Actively tighten your abs and make sure you don’t sag. That would be bad for your spine.
3.) Hold this position until the allotted time has elapsed. Always make sure that you keep the tension.
Tip: If regular planks are too tricky for you, you can also do them on your knees. This will make them more accessible.
Adapt the abdominal challenge to your performance level
The number of repetitions and seconds specified in the training plan is designed for an average fitness level.
Depending on how long you’ve been training, it may be that the challenge is a bit too easy or too difficult for you. So, of course, you always have to adapt them to your performance level.
You can easily do this by increasing or decreasing the number of repetitions and seconds.
Real pros can also combine the Flat Stomach Challenge with our Fitness Challenge or Weight Loss Exercises to make them intense. Adding more abdominal exercises is also an option.
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The proper diet makes all the difference.
Of course, you will build muscles and tighten your body with the training plan presented here. But you will only see real success if you also pay attention to your diet.
It is well known that fat loss only works if you achieve a calorie deficit. In addition to this, you should also make sure that you have a sufficiently high protein intake and some other factors that we will explain to you in our free weight loss course.
Just sign up if you don’t yet know how to structure your diet for maximum success.
With practical training and the proper diet, you can tighten and shape your body in a targeted manner. This free belly challenge will help you reach your goals by summer.
What do you think of the training plan, and when will you start with it? Leave a comment now! Of course, this also applies if you have questions or want to leave us feedback.
Have fun with the challenge, and see you soon, the delicious weight loss team.