Smaller Waist & Flat Stomach: The 4 Week Plan For Results

Before you do anything in life, you should always have a plan.

Specifically, if it’s a major objective.

In this case, you want to get a smaller sized waist and a flat stomach. You need to have a well-developed workout plan that will help get you results.

This 4-week small waist and flat stomach challenge have everything you require.

As long as you’re ready to put in the work, devotion, and work, your outcomes are inescapable.

THE SMALL WAIST AND FLAT STOMACH PLAN

It can end up being challenging if you don’t understand what you’re doing when it comes on to the stomach area.

This workout plan will use the power of strength training and cardio.

It has 4 exercises that will target every muscle within the abdominal area that will help to develop and carve that sexy shape.

You need one 10-15 pound dumbbell

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This will include resistance to even more calorie burn.

After you finish the 4 workouts you will then do cardio, which you have to do to increase your calorie burn to take full advantage of fat loss from all over your body.

When it comes to the reps and sets, that will be given on the calendar listed below for each day.

Without more ado, let’s break down each exercise that you will be doing.

Here we go!

1. Bird dog crunch with dumbbell

if you have ever done bird dog prior you will understand that it’s a genuine core shredder.

It works muscles from the obliques to your whole abdominal region.

With this variation, you’re going to include a dumbbell that will add more waist-shaping power

How to do it

Start with your right knee and left hand supporting your body.

Your left leg and right-hand need to be parallel to the ground.

In your right hand, you ought to be holding a dumbbell.

You’re going to crunch with your right hand and left leg pulling inwards.

Hold the crunch position for 1 second while contracting your abs.

Return to the beginning position, and repeat.

Do the needed representatives for each side as on the calendar.

2. Plank elbow push-up

Not only will you be working your entire core with this workout but you’ll be toning your upper body also.

The upper body contributes to your total shape.

If you want to have that hot hourglass shape then your workouts must also target shoulders, back, triceps muscles, arms, and biceps.

How to do it

Enter into the plank position using both elbows to support your upper body and legs to correct the alignment.

Now you’re going to gradually push up your body, straighten your arms, and pause for 1 second.

After the pause slowly lower back to the beginning position and repeat.

When performing this workout make sure that your entire core is tightened up.

3. Plank cross-toe touch

First time doing this exercise? After you complete this move, you’re going to feel a contraction that you’re never ever felt before.

And that is a good feeling, which means that you’re contracting your core during movement.

It’s best for anyone who wishes to sculpt a small attractive midsection.

How to do it

Enter into the plank position on all fours.

Now you’re going to gradually push back while using your left hand to touch your right toe.

Then go back to the beginning position and do the very same with your right-hand touching your left toe.

Do the required quantity of sets and reps as noted on the calendar below.

Keep in mind: You do not always need to touch your toe but try to reach it as close as possible and agreement your core during movement.

4. Flat crunch with dumbbell

For this exercise try to utilize a 15-pound dumbbell for more resistance.

This workout will primarily target your lower abs.

However, with this move, your obliques will also benefit because of the extra resistance from using the dumbbell.

How to do it

Lie flat on your back, legs aligned with both hands holding a dumbbell a few inches from your head on the floor.

You’re going to gradually crunch, bringing your knees inwards and the weight over your head.

Slowly go back to the starting position and repeat.

Adding cardio after the workouts

By now, your entire core ought to be on fire.

Not to worry, that’s a good idea.

What you’re going to do now is rest for 5 minutes then prepare to perform cardio for an extra 10 minutes.

The cardio workout that you do can be completely your choice.

Simply make sure that whatever activity or regular you choose will cause your heart rate to increase and trigger great deals of sweating.