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It's important to manage expectations when it comes to achieving a flat stomach in a short period like one week. While significant changes may not be visible in such a short time frame, you can focus on exercises that engage your abdominal muscles and reduce bloating. Here's a one-week plan for flat stomach exercises:
Day 1: Core-Engaging Exercises
1. Plank: Hold a plank position for as long as you can, aiming to increase your time with each attempt.
2. Russian Twists: Sit on the floor, lean back slightly, and lift your feet off the ground. Twist your torso to touch the ground on each side with your hands.
Day 2: Cardio and Core
1. Cardio Workout: Engage in 30 minutes of moderate-intensity cardio exercises, such as brisk walking or jogging.
2. Leg Raises: Lie on your back and lift your legs off the ground, then lower them back down without letting them touch the floor.
Day 3: Full-Body Workout
1. Squats: Perform 3 sets of 15-20 squats to engage your core and lower body.
2. Push-Ups: Include 2 sets of 10-15 push-ups to work your upper body and engage your core.
Day 4: Yoga for Digestion
1. Cat-Cow Stretch: This yoga sequence aids digestion and can help reduce bloating.
2. Child's Pose: Another yoga pose that promotes relaxation and may help with digestion.
Day 5: Cardio and Core
1. Cardio Workout: Engage in 30 minutes of moderate-intensity cardio exercises.
2. Bicycle Crunches: Lie on your back and perform 3 sets of 15-20 bicycle crunches to engage your obliques.
Day 6: Full-Body Workout
1. Lunges: Include 3 sets of 12-15 lunges to work your legs and core.
2. Plank Variations: Add side planks and forearm planks to your routine to challenge your core muscles.
Day 7: Rest and Recovery
Take a day of rest to allow your muscles to recover. Recovery is important for muscle growth and injury prevention.
While you won't see dramatic changes in just one week, following a routine like this can help you feel more toned and reduce bloating. For long-term results, continue with a balanced diet, regular exercise, and a consistent workout routine. Achieving a flat stomach is a gradual process, and patience is key to success.
Source:
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Resources:
https://drive.google.com/drive/folders/1XtrzEWT9QmPqk556ru6dqNFQI0Mq_7Br
https://docs.google.com/spreadsheets/d/1TP8RHr9TNo3DkQldLzJP06a4GnvOwTsrGBfYNiv4oT8/edit?usp=sharing
https://sites.google.com/site/howtogetaflatstomach1/
http://www.nicoleball.com/21-day-flat-belly-challenge-video/
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