A 30-day abs workout to lose belly fat

Often newcomers do not know that when doing press exercises, they must keep the abdominal muscles in tension and constantly feel their involvement in the work. Only this guarantees that the abdominal muscles will receive the load, and not any other muscles.

Before proceeding to “advanced” exercises with additional weights, it is important to learn how to swing the press and feel each of the abdominal muscles work – the upper, lower and side press. It is for this purpose that our exercise program is for beginners

No exercise on the press, even the most complex, can lead to weight loss. To get rid of extra pounds of fat, you would have to perform 500,000 twists on the press in a row – and the fat on your stomach still wouldn’t be burned too much due to characteristics of metabolism and genetics.

To see cubes of a press or a flat stomach, you must first achieve general thinness, with a diet and special fat-burning trainings. It is important to understand that exercises on the press are important beforehand to improve the shape of the abdominal muscles, and not for slimming and fat burning.

Today we want to tell you about a 30-day workout that will help you lose belly fat. Once again, we want to note that when performing the sequences, it must always be remembered that the meaning of any exercise on the press is to carry out the movement precisely. When twisting, only the abdominal muscles, and not the back, legs or any other parts of the body, should work.

#1. Crunches

– Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.

– Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.

– Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.

#2. Russian Twist

– Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Elevate your upper body so that it creates an imaginary V-shape with your thighs. –

Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.

– Twist your torso to the right side until your arms are parallel with the floor while breathing out.

– Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

– Repeat for the recommended amount of repetitions.

#3. Futter Kicks

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Keep abs engaged and perform short kicks in an alternating fashion.

Repeat as needed and then lower legs to the ground.

#4. Triangle crunch

1. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head.
2. Bring your right knee toward your right elbow and squeeze.
3. Return to the starting position, repeat, and then switch sides.

PROPER FORM AND BREATHING PATTERN

Engage your core and keep your head and neck neutral. Breathe out as bring your knee toward your elbow and squeeze your abs and obliques. Inhale as you return to the starting position.

#5. Straight Leg

1. Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
2. Raise your legs until your body is in an L shape.
3. Pause, lower both legs slowly and then return to the starting position.
4. Repeat until set is complete.

#6. Plank

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.

Hold for as long as possible.

#7. Inverted V Planks

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Press down through your shoulders and arms to lift the hips toward the ceiling.
3. Slowly return to the starting position and repeat until the set is complete.

#8. Windshield Wiper

Lie on an exercise mat, keeping your back flat with no arching of the spine.

Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

Pause briefly, then rotate to the other side without pausing in the start position.

When you have rotated to both sides, that is one repetition.

Repeat for the desired number of repetitions.