Flat Belly Workout Plan At Home To Tighten & Tone (Download PDF)

Scroll Below To See Full Instructions Along With Our Printable PDF For The Flat Belly Workout Plan At Home

1. 11 exercises

2. Infographic with visual instructions to follow online

3. Print PDF available at the end of the infographic

30 JUMPING JACKS 20 HIGH KNEES 30 SQUATS 20 LEG LIFTS 20 JUMPING JACKS 30 HIGH KNEES 30 CRUNCHES 20 SQUATS 30 LEG LIFTS 10 PUSHUPS 1 MINUTE PLANK

How To Do Jumping Jacks

1. Begin stretching the muscles of your legs and arms.

2. Stand with your feet together then place your hands down by your side.

3. Slightly bend your knees, jump up and raise your arms above your head.

4. Reverse motion by jumping back to the starting position.

How To Do High Knees

Basic high knees can be performed while running in place.

1. Stand straight with your feet hip width apart and look straight ahead.

2. Drive your right knee toward your chest and quickly place it back on the ground.

3. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.

4. Your arms should follow the motion.

How To Do Squats

1. Stand straight with your feet hip width apart and your arms down by your side.

2. While looking straight ahead squat down keeping your knees in line with your feet.

3. As you lower into a squat start to raise your arms out in front of you for balance.

4. Keep a neutral spine at all times while tightening your glutes and core.

5. Squat until your hip joint is lower than your knees and never let your knees go over your toes.

6. Pause then lift back up and squeeze your glutes as you move back to the starting position.

Squats Video Demonstration

See how to do a squat correctly VIDEO.

How To Do Leg Lifts

1. Lie on your back.

2. Place your hands palms down on the floor by your thighs.

3. Keep your knees locked and raise your legs to a 90 degree angle and exhale.

4. Hold for 30 seconds, or as long as you can.

5. Return to starting position and inhale.

Leg Lifts Video Demonstration

See how to do leg lifts VIDEO.

How To Do Crunches

1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart.

2. Place your hands at the back of your head, do not lock your fingers or pull your head up.

3. Place your elbows to the side and push the small of your back into the floor to engage your abs.

4. Tilt your chin slightly, leaving a few inches space between chin and chest.

5. Begin to roll your shoulders off the floor and gently pull in your abs.

6. Lift your shoulders about 4 inches and your lower back should always remain on the floor.

7. Hold for a moment at the top then slowly lower back down.

Crunch Exercise Video Demonstration

See how to do a crunch correctly VIDEO.

How To Do Push Ups

1. Place your hands flat on a mat with arms straight, abs tight, holding your body in a plank position.

2. You may keep your legs straight or knees on the mat for a beginners variation.

3. Lower your body to the floor with your chest an inch or two away from the floor.

4. Now push your torso back up until your arms lock.

5. Repeat until you perform the required exercises for the day.

Push Up Video Demonstration

See how to do push upscorrectly VIDEO.

How To Do A Forearm Plank

1. Position your body as if you are about to do a push up with your forearm on the floor.

2. Ground your toes into the floor and squeeze your glutes.

3. Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back.

4. Hold the position for 60 seconds without compromising your breathing, however start at 20 seconds and increase gradually over time as you become more comfortable performing the plank.

Plank Exercise Video Demonstration

See how to do a plank correctly VIDEO.

See INFOGRAPHIC Below

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Further Instructions

Rest 60 to 90 seconds between exercises. Repeat the circuit 1 more time. Perform 2 to 3 times a week.

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