8 Min. in the Morning to a Flat Belly Nutrional Eating Plan
The flat belly workout is very easy to follow and requires little to no equipment. It's a periodized four phase program with each phase lasting four weeks. You will begin with very basic and simple exercises. If you're a beginner or an exercise drop out this program is ideal. If you're more advanced this program can still work but you will have to add weights and begin with phase two. As you progress to each new phase the exercises will become more complicated but by the end of each phase you will be stronger and leaner so these tougher exercises will be just what your body needs to continue to see results. You will follow the schedule below throughout the entire program.
Day 1 Abs
Day 2 Upper Body
Day 3 Abs
Day 4 Lower Body
Day 5 Abs
The best part about the 8 minute flat belly workout is you will do no crunches, which are ineffective since they only work the upper front part of your belly. You also don't have to count reps because each exercise is performed for a total of 1 minute. The 8 min. program works what Jorge calls the core four ab muscles including: transverse abdominus, upper rectus abdominus, obliques, lower rectus abdominus. It targets these muscles 3 times a week and uses the most effective yet simple exercises. Ready to get started? Here's the phase one workout:
Warmup before each workout by jogging in place for 1 minute.
Day 1 Abs
seated vacuum w/1-3 second hold (transverse abdominus) 1 minute
seated crossover 1 minute (upper rectus abdominus) 1 minute
seated torso rotation w/medicine ball (obliques) 1 minute
chair knee raises (lower rectus abdominus) 1 minute
repeat moves 1-4
Day 2 Upper Body
wall pushups (chest) 1 minute
sleepwalker hold (shoulders) 1 minute
tabletop lift hold (biceps) 1 minute
tabletop pushdown hold (triceps) 1 minute
repeat moves 1-4
Day 3 Abs
Same as day 1
Day 4 Lower Body
single leg superman hold (lower back) 30 seconds each leg
squat pump (quads) 1 minute
standing leg curl (hamstrings) 30 seconds each leg
standing calf pump (calves) 1 minute
Day 5 Abs
Same as day 1
After each ab workout you will cool down with 3 basic moves. Seated hurdler's stretch, cobra stretch, and sky reaching pose. The warmup and cool down actually extends the workout to 10 minutes but it's important that you don't skip them. Warming up prevents injuries and increases endurance so you are able to perform the moves correctly. Cooling down prevents injuries and soreness and increases flexibility which actually improves your strength more quickly.
Get started with 8 Minutes in the Morning to a Flat Belly: Lose Up to 6 Inches in Less than 4 Weeks--Guaranteed!
