Get the Sexiest Stomach In Just 28 Days



In your wish to give your belly some sexy definition, even you don’t have enough time to go to the gym or practice longer at home you will for sure accept this program that we are offering. Only for five minutes a day you will be surprised about the efficiency of this fitness plan.

The rules for this plan are:

–              Perform one five-minute workout five days a week for four weeks,

–              Two rest days per week whenever you want them.

–              Progress to a more difficult workout weekly

–              Each workout is made up of five exercises (designer – fitness trainer Chelsea Dornan)

–              Do as many reps as you can in 60 seconds, for each move.

–              Move on to the next exercise. Very easy!!!

WEEK ONE

Instructions at:

THE MOVES

1-1.        FOREARM PLANK WITH KNEE DIP

How to do:

–              Starting position – forearm plank position with your shoulders stacked over your elbows, palms pressed together and ears away from your shoulders.

–              Your body forms a straight line between your head and your heels.

–              Bending your left knee to the ground, keep your hips square to the ground.

–              Return to starting position and repeat on the opposite knee.

–              Alternate knees without letting your hips pike or sag.

1-2.        BASIC CRUNCHES

How to do:

–              Starting position – lying on your back with your knees bent and the soles of your feet on the floor.

–              Your hands are behind your head and your elbows opened to the sides.

–              Exhale (engage your core), lift your head and shoulders up off the ground, keeping your lower back pressed against the floor

–              Inhale and release – it completed one rep.

1-3.        HEEL TOUCHES 

How to do:

–              Starting position  – lying  on your back with your soles of your feet on the floor and knees bent

–              Extend your arms along your side with palms facing in,

–              Engaging your core to lift your head and shoulders up off the floor.

–              Reach your left hand toward your left heel, keeping your shoulders equidistant from the floor

–              Repeat on the opposite side – it completed one rep,

–              Continue to alternate sides.

1-4.        REVERSE CRUNCH WITH BENT LEGS 

How to do:

–              Starting position – lying on your back and palms pressing into the floor, wedging a hand underneath each hip

–              Raise both feet off the floor as you bend your knees about 90 degrees (knees pressed together and your core engaged)

–              Exhale and raise your hips a few inches up off the ground.

–              Release your legs and lower your feet back close to the floor – it completed one rep.

1-5.        HIGH KNEES 

How to do:

–              Starting position – standing with your elbows bent 90 degrees and palms facing down  and forearms extended forward

–              Lift your left knee to meet your left hand,

–              Hop on the left foot as you raise your right knee to meet your right hand.

–              Alternate in quick succession.

WEEK TWO

Video:

THE MOVES

 

2-1.  FOREARM PLANKS WITH ALTERNATING LEG RAISES 

How to do:

–              Starting position – forearm plank position, your body in a straight line from the top of your head to your heels elbows and underneath your shoulders.

–              Raise one heel at a time and keep your hips square to the ground,

–              Alternate for 60 seconds.

2-2. CROSS-BODY CRUNCH WITH TOE TOUCHES 

How to do:

–              Starting position – lying on your back with your ankles stacked above your hips and legs extended straight up.

–              Bring both hands behind your head with elbows out to the sides (engage your core in lifting your head)

–              Reaching your left hand toward the right toes and shoulders, twist from the waist to the right.

–              Return to starting position and repeat on the opposite side.

–              Alternate side for 60 seconds.

2 -3. RUSSIAN TWISTS 

How to do:

–              Starting position – sitting on the ground with your knees bent, legs together and feet raised.

–              Bring your palms together at chest level.

–              Twist from the waist to turn your upper body all the way to the left, keeping your lower body as stable as possible,

–              Repeat on the opposite side

–              Continue to alternate for 60 seconds.

2-4. SCISSOR LEGS 

How to do:

–              Starting position – lying on your back with your palms underneath your hips

–              Engaging your core raise your legs 45 degrees off the ground, keeping them as straight as possible.

–              Cross your left leg over your right leg, then change the legs.

–              Alternate in quick succession for 60 seconds.

2-5. MOUNTAIN CLIMBERS

How to do:

–              Starting position – plank position with your palms beneath your shoulders (body in a straight line)

–              Move your right knee in toward your chest,

–              Return to starting position.

–              Repeat on the opposite side,

–              Alternate sides in quick succession for 60 seconds.

WEEK 3

Video:

 

THE MOVES

3-1. PLANK HIP DIPS 

How to do:

–              Starting position – plank position with your forearms on the floor.

–              Keeping your elbows beneath your shoulders and palms pressed together, Draw your abs in toward your spine,

–              Tilt your left hip toward the ground, twisting from the waist

–              Return to the starting position

–              Repeat on the opposite side.

–              Alternate sides.

3-2. CRUNCH AND HOLD WITH ARM PULSES 

How to do:

–              Starting position – lying face-up on your back, legs extended and arms at your sides. Palms are facing down.

–              Engaging your core to raise your feet about 45 degrees off the floor, Keeping your legs straight

–              Raise your head, shoulders and neck off the ground, raising your arms until they’re parallel to the floor.

–              Pulsate your arms up and down.

3-3. STANDING HEEL TOUCHES 

How to do:

–              Starting position – standing with your feet about hips-width apart and toes facing forward.

–              Sitting back into your heels, bend your knees about 45 degrees

–              Engaging your core to reach your left hand to tap your left heel,

–              Return to the starting position.

–              Repeat on the opposite side,

–              Alternate sides.

3-4. REVERSE CRUNCH WITH STRAIGHT LEGS

How to do:

–              Starting position – lying on your back with your legs outstretched and feet together.

–              Bringing your arms along your sides or under your hips, press your palms into the floor.

–              Engage your core as you lift your feet straight up over your hips, keeping your legs as straight as possible.

–              Lift your hips up off the ground and stretch your toes toward the ceiling.

–              Lowering, slowly, your hips to the floor, lower your legs with as low as you can. That’s one rep.

3-5. CROSS-BODY MOUNTAIN CLIMBERS 

How to do:

–              Starting position – hands plank position with shoulders stacked above your wrists (your body in a straight line)

–              Engaging your core, as you bend the left knee, bring it in toward the outside of your right elbow.

–              Return to starting position

–              Repeat on the opposite side –it completes one rep.

–              Alternate sides, and for extra challenge increase your speed.

WEEK 4

Video:

THE MOVES

4-1. Commandos 

How to do

–              Starting position- hands plank position with your shoulders stacked over your wrists  (body in a straight line)

–              Engaging your core, keep your hips square to the ground and core engaged,

–              Lower down to your right forearm, then to your left.

–              Return to a hands plank leading with your left hand.

–              Continue alternating.

4-2. Jackknives

How to do

–              Starting position- lying face-up on a mat with legs outstretched and arms extended overhead

–              Engaging your core, simultaneously lift your upper body and raise your legs 45-degrees off the floor. Your arms should be forward and parallel to the ground.

–              Return to starting position and continue.

4-3. Alternating Side Plank Extensions 

How to do

–              Starting position- forearm plank position with your body in a straight line and shoulders stacked over your elbows and

–              Shifting your weight into your left forearm, stack your right hip over your left, rolling onto the outside of your left foot. Your right foot should be stacked above it.

–              Extend your top leg and arm toward the ceiling.

–              Bringing both limbs back down, return to the starting position.

–              Repeat it on the opposite side.

–              Continue alternating sides.

4-4. Reverse Crunch to Hip Raise 

How to do

–              Starting position – lying on your back with your feet together and legs outstretched.

–              Bringing your arms along your sides, press your palms into the floor.

–              Keep your legs as straight as possible and lift your feet straight up over your hips, engaging your core.

–              Lift your hips up off the ground, stretching your toes toward the sky.

–              Lower one vertebrae at a time until returning your hips on the floor.

–              Return to the starting position – it completes one rep.

4-5. Single-Leg Froggers                      

                              

How to do:

–              Starting position – hands plank position with your wrists stacked beneath your shoulders and body in a straight line

–              Step your left foot to the outside of your left palm.

–              Jump your left foot back to plank position while your right foot should be outside of your right palm.

–              Reverse feet and continue alternating in quick succession.

Source: cosmopolitan