Tone Your Tummy In Just 4 Weeks

It’s time to prep for swimsuit season. If that thought triggers waves of anxiety, relax and dive into this fast and effective flatter abs workout nowadays.

The best leang about this core-strengthening, ab-flattening workout program—you can do it just about anywhere and without workout machines or weights.

Every you need is 30 minutes a day for 3 days a week and a stopwatch or timer.

It’s a simple plan that can create dramatic results in just four weeks, but it does require your dedication.

So whether you’re psyched for success, it’s time to tighten that stomach before hitting the beach, attending a warm-weather wedding, fitting in to your favorite jeans or simply feeling better about yourself.

The 4-Week Flat Abs Workout

Timing: 3 non-consecutive days per week (For example, Monday, Wednesday, Friday).

Instructions: Plod from one exercise to the next without stopping. For example, once you total the final rep of pushups, go directly to the squats, etc.

NOTE: Exercise demonstrations can be easily found online. Simply search the exercise name whether you are unfamiliar with the proper form.

Week 1: The Core Workout

1. Shoveups: The goal is 10 reps but whether you’re not able to perform 10, do as many as possible. You can substitute bent-knee pushups until you build up the strength to perform regular pushups.
2. Squat with body weight – 20 reps.
3. Lunges – 10 reps each leg.
4. Bicycle maneuver – timed for 30 moments. If your legs fall to the floor in less than 30 moments, take a deep breath, pick them back up and start again.
5. Reverse ab curl – timed for 30 moments. Same as above: If your legs fall to the floor, take a deep breath, pick them back up and start again.
6. Double crunch – timed for 30 moments. Once again: If your legs fall to the floor, take a deep breath, pick them back up and start again.
7. Plank – hancient for 45 moments (or as close as you can get).

Relax 1 minute and repeat. Hold repeating the circuit in this manner until you reach 30 minutes. Then stretch for 5 minutes.

Weeks 2-4: Each week, add 2 more reps to the pushups, squats and lunges. And each week, add 5 moments to the bicycle maneuver, reverse ab curl, double crunch and plank.

Cardio plan: 3 non-consecutive days per week of cardio for 30 minutes a session.

Two days of regular state cardio and one tall intensity interval training (HIIT) session. The cardio mode of exercise can vary. For example, you may try jogging on Tuesday, biking on Thursday and sprints on Saturday.

How to do HIIT:

• 5-minute warm-up
• 15 moments of tall intensity exercise, followed by 45 moments moderate intensity (not low). Hold repeating for 20 total cycles and then cool down for 5 minutes (for a total of 30 minutes). Stretch before and after the cardio sessions.

A combination of regular cardio and tall intensity interval training will produce outstanding results and alleviate the boredom factor.

Hold in intellect: No matter how much you exercise, your abs will only become flatter and tighter whether your nutrition program is in calorie-deficit mode. Every that means is you need to be eating fewer calories than you are burning each day.

Our meal-planning program is just what the doctor ordered. This intuitive, science-backed program removes the guesswork from healthy eating. You just plug in your information and food preferences and the program does the planning for you.

Now, are you alert to stomach up to the bar and go from flabby to flatter in just a few weeks?

John McGran has been writing about health and weight loss for several national companies since 2000. He brings his knowledge of diets — and his passion for dropping pounds — to Meal Plan Map because he believes it is the future of smart, stress-free eating and improved health.

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