FLAT BELLY Workout for Women (10 mins)
I get asked a lot “. What are the best exercises “ for a flat belly ?”.
The only thing is I’ve been able to see what moves, what best to give you a flat stomach.
So today, I’m gonna share these exercises with you And guys.
I know that you guys really wanna get a flat stomach and finally start seeing results.
It can be so hard to do that when are limited with your time, and you are confused where to even start, And trust me, I get it.
I’ve been there myself. I used to get so overwhelmed, trying to decide what diet trend to follow, and I always felt like I had to work out for at least 45 minutes to see results.
If you follow my YouTube channel, or you’re even a part of the app already, then you know that I have helped thousands of women transform their bodies following a very simple and unique structure.
Using behavioral science and the philosophy of less is more, all of the workouts inside Pink Dragon are 15 minutes and the meals are easy to prepare.
So, honestly, there is no need to work out hours on end to see results because it’s all down to the intensity and how efficient you are. And if you believe in this philosophy – and you enjoy my workouts here, then you are gonna love, Pink Dragon.
So click on the link below, complete the quiz, and we’ll show you exactly what you need to do to achieve your goals. (techno, music, ), okay, guys so for this workout we are gonna be doing 50 seconds on 10 seconds off.
First move that you’re going into is in our abs in a Russian Twist position.
So, what you’re gonna do is have your arms behind you, and you’re just gonna bring those knees up towards the chest and kick out With this move make sure that the core is really engaged and sucked in You’re exhaling, as those knees come up and inhaling out as they go down, So you guys keep pushing through not long left. I know 50 seconds is a long time, Excellent job. 10.
Second rest: before we go into the next move, which is going to be Plank Step Outs, switching between Spider-Man crunches So come up into a high plank position.
You’re just gonna step out to the side four times, and then you’re gonna go into Spider-Man crunches Four of these as well.
So with this move, make sure that your back is nice and straight core again is engaged, and you’re exhaling as you do.
Those crunches with those legs coming up in the Spider-Man crunch crunch up down up back to those Plank Step. Outs, Excellent. 10.
Second, rest now guys For the next move, you are gonna be going into Hip Dip Pulses.
We’re gonna be doing’ 25 seconds per side, So come down into a low plank twist, the hips to one side and just pulse up and down.
This is really gonna burn those obliques, but that is what we want.
Other side now guys same move pulse up and down (upbeat music) Excellent, come down 10.
Second rest before we go into the next move, For this you’ll want to be laying on your back And what you are gonna be doing.
Guys are just bringing one leg up straight. The other leg is gonna, be positioned on the floor, and you’re just gonna exhale.
When you bring that leg straight up. Keep those toes pointed So up and down That’s it up and down Switch over to the other side. Now guys, 25 seconds on this side, keep that core engaged sucked in exhale inhale.
I know that you know it’Cause, you already messed it up Excellent job, guys For the next move. What you’re gonna be doing is in the same position on the floor.
You’re just literally gonna cross your legs over and do some crunches here, So crunch up and down Same move guys.
You know to really roll that stomach in as you come up, contract and lower Blaming me for causing your insanity, I’m pretty sure you’re born, like this Talk before you think, is your original touch, But I guess it kinda works on. You Switch over now guys So other leg up, That’s it crunch up and down up and down.
You got me good, baby. Keep on coming back to you. I know that you know it,’Cause, you already messed it up. You already messed it up. 10.
Second rest here guys, And the next move is actually one of my favorites at the moment.
It really does help to challenge that core. So, what you’re gonna do is you’re gonna bring your legs up into a 90 degrees, arms up as well, and you’re. Just simply gonna alternate between lowering the legs.
The key with this move is making sure that you keep that stomach sucked in and flat You don’t want and see a dome, you just want it nice and flat.
If this is too challenging at all, you can put your arms by your side, and you can also have your neck.
Laying on the floor. The head up is just giving an extra challenge.
That’s it guys make sure that the leg doesn’t go completely on the floor either, it just wants to hover and come up. That’s it.
I know that you know it’Cause, you already messed it up. You’ve got me paper thin, Excellent job, guys We’re going back in with three pulse crunches.
I really hope that stomach is burning by now. So, what you wanna do is, you wanna come down here and just gonna? Do three pulses into a crunch?
So, you’re gonna go pulse, pulse, pulse crunch and down pulse pulse pulse down Fabulous work, guys keep going 50 seconds here.
Remember:10. Second rest here, guys The next move that you’re going into is gonna, be in a U-boat position, so you’re gonna be balancing, and you’re just gonna.
Do some toe taps on the floor, So lift yourself up and just alternate between toe tapping on the floor.
This is a nice and controlled movement.
Here, No need to go super quick, That’s it guys, keep going You can do it Excellent drop the feet there guys We’re gonna be in this same position.
We’re doing’ Russian twists next. If this is too much for you to remember, you can keep your feet on the floor. Just like this.
Keep those feet nice and flat on the floor, but for an extra challenge, you can bring those legs up.
So make sure you really are twisting here that whole upper body keeping’ those hips grounded So keep going’ guys keep smiling through not long Great job, guys For the next move, we’re gonna be on the knees facing me, and we’re just literally gonna move the rib cage from left to right.
This move is really, really good at targeting those abs because you’re just isolating the abs in the rib cage. You don’t wanna move those hips, keep them nice and still That’s it guys.
Keep going, keep breathing just have fun with this move, And that is it guys well done for finishing this workout.
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So now I wanna hear from you guys What was the hardest exercise for you in this routine. Let me know in the comments below.
Get a Flat Tummy – 3 Best Pilates Workouts for a Flat Stomach
Do you want a firm flat stomach? Many people try new workouts and diet plan programs to help them get flat abs. As a Pilates Instructor I found these exercises to be a few of the best to reinforce and lengthen your stomach muscles and whittle away your waist line.
These unique exercises, if done properly along with healthy nutrition, will efficiently provide you a flat tummy and decrease unnecessary stubborn belly fat. There are a number of workouts that focus on the belly and for this short article I am concentrating on 3. These exercises, performed regularly and accompanied with a nutritious and healthy diet plan, will offer you the flat belly you have constantly desired.
If performed correctly will offer you a flat stomach, a Pilates chest lift is not like the conventional crunch but. The chest lift creates a stomach hollow down towards the floor. The hips do not curl off the floor, they remain stable. You are extending along with curling. The chest lift is done gradually with the breath so you can reach the deep transverse abdominal muscles.
Lie on your back with your knees bent and your feet flat. Bring your hands gently behind your head not interlaced. Keep your elbows open.
Breathe in to prepare. Exhale, slowly pull your navel down toward your spine extending out the lower back to the mat. Tilt your chin a little down with a long neck and gradually raise your upper spinal column off the mat to your shoulder ideas.
Pause on top and breathe in while drawing the abs deeper. Breathe out keeping the abs in as you gradually lower to the mat. Repeat.
The chest lift is to particularly engage the abs which remain in a deep concave position. Let your neck and shoulders stay relaxed.
A Pilates exercise that helps to tone stomach muscles and attain a flat tummy is the push-up. This workout efficiently reduces belly fat, reinforces the core, tones the legs and arms, specifically the back and shoulders. The navel needs to be drawn to the spine to support the body and work the core muscles.
You can start this exercise standing with heels together and toes about 4″ apart. You will be externally rotated from the hips, ended up. Stand tall, lift abs in and up.
Bring your chin down and roll down through your spinal column till your hands reach the mat. Press up for three with hands beneath shoulders, lift your hips and stroll your hands back in up until reaching your feet and roll up to your standing position.
Pay special attention to positioning and lengthen through your spinal column. Your legs are fully engaged drawing towards the mid-line of your body. Squeeze a little into your glutes. Your body remains in one long line from your ears down to your ankle bone. You can perform and modify this workout with knees bent. You can also flex your knees when rolling down through your spine to reach the flooring if your hamstrings are tight.
The Pilates slab is extremely similar to the Pilates press up. You can start on your hands and knees with your knees straight under your hips and your hands lined up under your shoulders.
Raise in your middle and step one foot straight back behind you and then the other, heels together and toes 2-4″ apart. Keep your chest open and lift your navel to your spine. Work your legs and cover your thighs to the mid-line.
Simply activate your muscles through your legs and your inner thighs. Hold the slab for 3 -5 breaths. Repeat.
Or you can combine the slab within the push-up workout. These workouts must be done regularly to attain a company flat stomach.