Flat Abs Fitness workouts- Beginner to Advanced by Diana
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- They will become fit and toned. They will lose extra fats and weight.
- The students should know English language
30 Days Flat Abs Workout .Practice regularly and don't missed a day if you want the best results. 30 Days Workout schedule for those who want to have a flat and toned abs. This course consists of 25 variations of workout starting from beginner level and gradually building up to advanced level.
- People who are looking for fitness, good health, looking for losing weight, people looking for a toned, defined physics.
Diana's Introduction. The reason why I am very passionate about healthy lifestyle is that, when I was diagnosed with malignant cancer, I started to take good care of my health by eating healthy and fresh foods. Since then, I became healthy, fit and toned. I workout daily . If I managed to slim down naturally, you can too..
First Day of Belly Workout. Before proceeding to execute Diana's workout, make sure you are healthy enough to move your body.
Always start with warm up . Students able to perform basic workout. Since today is the first day so let's make it easy to stretch the whole body. When you do warm up, it sends blood flow to muscles. At the same time, your body temperature rises. Because hemoglobin releases greater amounts of oxygen to muscle at higher core body temperature, this is sends more oxygen to muscles.
Warm Up , twisting your body 10 seconds. Circling your arm, 10 seconds
Workout #1: Jumping Jacks - 30 reps
Workout #2 : High knees Run in Place -30 reps
Workout #3: Pank 25 seconds
Workout # 4: Wall Sit -25 seconds
Workout # 5: Right Side Plank- 1 minute
Left Side Plank- 1 minute
Workout # 6: Crunches - 1 minute
Repeat this workout at day 7
Day 2 of Workout, don't be surprised if you do more planking on daily basis of Diana's workout. Planking is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance
-Planks give you tighter tummy, flexibility, better mood, less back pain, and balance .
Second Day Workout:
>Warm Up: 10 reps
Plan: 30 reps
Step Ups : 25 reps
Lunges: 20 sets 2 set
Trycep : 30 reps
Plank Hip Dips: 25 reps
Tips: Execute every workout at least 2 sets of workout. Don't forget to drink water before and after workout.
Workout #1: Bicycle Crunches- 25 reps
Workout#2: Leg Raise- 20 seconds
*10 seconds rest
Workout#3: Regular Side Plank - 10 seconds
Workout#4: Scissor Kick - 20 reps
Workout#5: Right Side Plank- 15 seconds
Workout#6: 15 seconds
Workout#7: Hip Dip Plank - 10 reps
Workout#8: Crunches- 1o seconds
Workout#9: Heel touches -20 reps
Tips: 2 sets every workout.
Day 5 of Belly Workout:
Workout #1: Plank Hip Dips 13 reps
Workout#2: Right Side Plank: 15 reps
Workout#3: Left Side Planks: 15 reps
Workout#4: Plank: 1 minutes 30 seconds
Workout#5: Hip Raises : 1 minutes 48 seconds
Workout#7: Bicycle: 1 minute
The rest of the workout is you bonuses.
Every workout can be done 2 sets. Remember to drink water before and after workout.
Day 6 of Diana's Workout. More on Planking .
The transversus abdominis muscle is the innermost abdominal muscle used to support and stabilize your torso during isometric contractions. Although, the exercise will burn some calories, its primary purpose is to strengthen your midsection, which might help improve posture and reduce low back pain. Start by lying facedown on the floor with your feet together. Press up onto your forearms, positioning your elbows under your shoulders. Raise your hips from the floor and balance your body weight between your forearms and your toes. Contract your abs and hold the position, keeping your body flat and rigid for at least 30 seconds. Practice the plank every day for two or three sets, gradually increasing the duration of the hold.
Workout#1: Plank- 45 seconds
Workout#2: Right Side Plank1 40 seconds
Workout#3: Left Side Planks-20 seconds
Workout#4: Reverse Plank- 25 seconds
Workout#5: Alternative Heel Touches- 25 reps
Workout#6: Low Hip Raise- 20 reps
High Hip Raise - 20 reps
The rest of workout is your bonus.. Enjoy!
Note from Diana: Repeat workout from day 1 to day 6 for the next 24 days.. Total of 30 days .. I am excited to hear your feedback.