Belly fat is a common concern for many individuals striving for a healthier and fitter body. While spot reduction is not possible, incorporating targeted exercises into your daily routine can help you tone and strengthen your abdominal muscles.
In this article, we will introduce you to a quick and efficient workout routine that takes only 6 minutes each day. By following this routine consistently, you can witness positive changes in your belly fat and overall body composition. So, let’s get started!
DAY 1
The first part consists of 3 simple exercises, and it takes only 5 minutes to do them. For those more ambitious, repeat this routine twice.
EXERCISE 1: PLANK
- Lie on the floor, face down.
- Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
- Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
- Rest approximately one minute between repetitions.
- Try to resist as long as possible.
EXERCISE 2: PUSH-UPS
- Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
- The body should form a straight line from the shoulders to the ankles.
- Tighten your abs as much as possible and keep them tight.
- Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
- Pause and return to the starting position.
- Do 20 repetitions.
EXERCISE 3: SQUATS
- Stand with your feet slightly wider than shoulder width apart and your chest raised.
- Extend your hands in front to help maintain balance.
- Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
- Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
- Do 12 repetitions.
DAY 2
The plan for the second day is made up of 4 challenging exercises that will be performed in just 5 minutes of your time. Again, repeat the set one more time to get extra effort.
EXERCISE 1: JUMPING JACKS
- Stand with your feet together and your hands at your sides.
- In one movement, jump your feet to the side and raise your arms above your head.
- Immediately reverse that movement by jumping back to the starting position.
- Do 30 repetitions.
EXERCISE 2: SUPERMAN
- Lie face down on the floor with your arms and legs extended.
- Raise your chest and legs off the ground as high as possible. Keep your neck neutral.
- Return to the starting position.
- Repeat for 3 sets of 12 repetitions.
EXERCISE 3: LEG SCISSORS
- Lie on your back on the floor. Place your arms at the sides of your body, with your palms facing the floor.
Raise your legs a few centimeters, keeping them straight.
Move your right leg to the left and vice versa, making your feet cross each other. That’s a repeat.
Perform between 10 and 15 repetitions.
EXERCISE 4: KNEE-TO-ELBOW PLANK
- First of all, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
- Then bring your left knee toward your left elbow, and then return to the plank position. Next, he repeats bringing the right knee toward the right elbow.
- Do 15 repetitions.
DAY 3
On the third day you will have to perform 4 extremely difficult exercises in a quick 6-minute circuit.
EXERCISE 1: SIDE PLANK
- First, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
- Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
- You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
EXERCISE 2: SWIMMING PILATES
- You have to lie face down with your legs straight and together.
- Stretch your arms straight above your head.
- Next, she contracts her abs, and tries to support you only with the abdominal area.
- At the same time he raises his right arm and left leg, while you lower his left arm and right leg.
- Then do the opposite; She raises her left arm and right leg, while lowering her right arm and left leg. You will have completed one repetition.
- Do 10 repetitions.
EXERCISE 3: WINDSHIELD WIPERS
- Lie on the floor and extend your arms to the sides.
- Raise your legs until they form a 90 degree angle.
- Helped by your arms, move both legs to the right side and then to the opposite.
- You must repeat it between 15 and 25 times.
EXERCISE 4: SEATED TWIST
- Sit on the mat with your legs bent, relax your elbows and hold your hands.
- From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
- Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.
- Do 30 repetitions
