You can get a flat belly and defined abs in only 30 days! You don’t believe it? This guide will tell you everything you need to know in order to reach your goals in just one month. It doesn’t matter if you want to lose weight or to define your abs – you’ll be amazed at what you can achieve within just 30 days.
This guide contains a complete training program for the next month. Each exercise will be explained to you. Furthermore, the right diet is key in getting more defined abs and in losing weight. Therefore, you will get a detailed overview over what to eat and about which foods you should avoid the next 30 days.
However, you should keep in mind that you, most likely, won’t have the perfect six-pack after only 30 days. But you can, definitely, define your abs, increase your core strength and improve your overall body composition. So what are you waiting for? Your transformation starts now!
Your Training Program for More Defined ABS and a Flat Belly
This training program is based on body weight exercises. This means that you don’t need to buy any expensive equipment. All you need is some comfortable shoes and clothes and a sports mat. Furthermore, you can do your exercises wherever you want, at home, in the park, at the studio,… anywhere.
People of any fitness level can use this training program to get a flatter belly and more defined abs. The program itself consists of slightly different workouts with increasing intensity each week.
The Structure of Your Trainings Program
On the first day, you will start with the simplest exercises to allow your body to get used to the new activity. The workout consists of four different exercises. On the following days, the duration of each exercise increases by 10 seconds.
In the second week, you will add other exercises. In addition, the timer will restart on the first day of each week and each day you will add 10 seconds to the duration of each exercise.
More exercises are added in the following weeks and the duration of each exercise will increase as the days progress.
On day 29 and 30 you will challenge yourself with the hardest workout. By then, you will notice how much you have achieved in the past few weeks and how much stronger and fitter you have become.
HIIT Exercises and Rest Days
This training program also includes high intensity (HIIT) exercises. These exercises are, especially, designed to increase your basal metabolic rate and, therefore, to burn fat. Thus, they can help to reveal your abs, to lose body fat, and to get a flatter belly.
Besides this, the training program includes a total of four rest days. If you start with this program on a Monday, you can rest every Sunday. Rest days are important to give your body the necessary time to recover and to build muscles.
Before you will be shown the training program for the next 30 days, the different exercises will be explained to you.
In & Out
For this exercise, sit down on your sports mat. Bent your knees in front of your body while keeping your back straight. Now, lift your hands off the floor and pull your legs toward your upper body.
Hold this “in”-position for a moment before you move your legs forward again. At the same time, lean back with your upper body. Before your shoulder blades touch the floor, stop and hold this “our-position for a moment.
Now, lift your upper body, bend your legs and move back into the “in”-position. Alternate between these two positions.
The plank is probably one of the most popular and challenging exercises. At the same time, it activates your whole core and strengthens your upper body.
For this exercise, only your toes and your forearms will touch the ground. Bend your elbows underneath your shoulder. Your feet should be around hip-width apart. Hold your body in this position while you squeeze your abs and your glutes. Try to hold your hips as level as possible. By doing so, you will engage your whole core.
There are many variations of the plank position; one of them is the Spiderman plank. For this exercise, you will start in the common forearm plank position. Now, pull your right knee toward your right elbow, hold it for a moment, and move back into the forearm plank position. Repeat the same with your left leg.
Plank With Hip Dips
This is another variation of the common Plank. For this exercise, start in the forearm plank position. Now, start rotating your hips to your right side until you almost touch the floor. Move back into your starting position and repeat dipping your hips to your left side.
The Walking Plank
The Walking Plank is the last variation of the plank, which is included in this training program.
Again, start in the position of the common plank. In the starting position, your weight is resting on your forearms. Now, push yourself from the floor, one arm at a time. In this position, your weight will rest on your hands. Keep your arms a little bend in order to not hurt the bones in your elbows.
Bend your arms again, so that your weight rests on your forearms again. Repeat this movement.
Sit-ups are definitely among the most popular exercises to strengthen your abs. For this exercise, lie down on your back, bend your legs and place your feet on the ground. You can place your hands either on the back of your head or on the opposite shoulder. However, if you choose to place your hands on your head, make sure that you’re not pulling on your head.
Now, curl your upper body towards your knees. When you reach the highest point, slowly lower your upper body towards the ground. Exhale while you lift your body, inhale while you lower it.
Sit down on your sports mat, bend your legs in front of your body, and place your feet on the ground. Your torso should be straight and at a 45° angle to the floor.
Now, lift your feed from the ground. While doing so, your knees remain bent. Put your arms in front of your upper body and interlace your fingers. Turn your upper body first to your right, hold the position for a moment, and turn your body towards your left side.
Lie down on your back, place your arms at your sides. They will stabilize your whole body while doing this exercise.
Now, raise your legs and bend your knees in a 90° angle. Your calves should be parallel to the floor. Bring your knees up to your chest and lift your hips from the ground while you exhale. Hold this position for a moment, before you lower your legs back into a 90° angle.
For this exercise, lie down on your back. Your legs lie on the floor as well.
Now, start lifting your legs toward the ceiling. While doing so, try to keep them straight and together. At the highest point, lift your butt from the floor. Slowly lower your legs back towards the ground.
It is, especially, important that you engage your abs while lowering your legs. Before your legs touch the ground, hold the position for a moment. Then, raise your legs toward the ceiling again.
High Knees (HIIT Exercise)
High knees is a HIIT exercise that will help you to increase your metabolism and to burn more calories.
For this exercise, stand with your feet hip-width apart. Now, start lifting your right knee towards your chest. As soon as you put your knee back on the ground, lift your left leg and raise it towards your chest.
Keep switching your legs and try to move at high speed.
Frogger (HIIT Exercise)
This HIIT exercise is a little similar to the popular burpees. Start in a plank position but instead of resting on your forearms only your hands will touch the ground. Your legs as well as your arms should be about shoulder-with apart.
Now, jump forward into a wide squat position. While you do so, your hands will remain on the ground. Land with your feet outside of your arms so that you look a little bit like a frog. Jump back into the plank position and repeat that movement.
Tuck Jump (HIIT Exercise)
Stand with your feet shoulder-width apart. Bend your knees a little and jump into the air. While jumping, keep your back straight and move your knees toward your chest.
Once you land, continue with the next jump straight away. Try to move your knees as close to your chest as possible without leaning in towards your knees.
Burpees (HIIT Exercise)
The Burpee is, probably, one of the most popular HIIT exercises. Done correctly, it is really challenging. Furthermore, it will boost your metabolism and help you reach your goals even faster.
Start in a squat position. Your knees should be bent while your back is straight. Keep your feet shoulder-width apart.
Now, lower your upper body and place your hands on the ground between your feet. Jump backwards with your feed so that you’re in a push-up position. Do one push-up while you keep your whole body straight.
Once you’re finished with the push-up, jump with your feet back into your starting position. Your hands should be placed between your feet. Now, stand up, reach your hands in the air and jump.
As soon as you land on the ground, go back into the squat position and repeat the movement.
In case this variation is too hard for you, you can rest your weight on your knees while doing the push-up.
Now, you know how to do all the exercises for the next 30 days. Therefore, it is time to introduce you to your trainings routine for the following weeks:
|1||Sit-up, Russian Twist, Spiderman Plank||30sec each||4|
|2||Sit-up, Russian Twist, Spiderman Plank||40sec each||4|
|3||Sit-up, Russian Twist, Spiderman Plank||50sec each||4|
|4||Sit-up, Russian Twist, Spiderman Plank||60sec each||4|
|5||HIIT: High Knees (rest 20 sec in between sets)||40sec||5|
|6||Sit-up, Russian Twist, Spiderman Plank||60sec each||4|
|8||In & Out, Reverse Crunch, Walking Plank||30sec each||4|
|9||In & Out, Reverse Crunch, Walking Plank||40sec each||4|
|10||In & Out, Reverse Crunch, Walking Plank||50sec each||4|
|11||In & Out, Reverse Crunch, Walking Plank||60sec each||4|
|12||HIIT: Frogger (rest 20sec in between sets)||40sec||5|
|13||In & Out, Reverse Crunch, Walking Plank||60sec each||4|
|15||Russian Twist, Reverse Crunch, Plank with Hip Dips||30sec each||4|
|16||Russian Twist, Reverse Crunch, Plank with Hip Dips||40sec each||4|
|17||Russian Twist, Reverse Crunch, Plank with Hip Dips||50sec each||4|
|18||Russian Twist, Reverse Crunch, Plank with Hip Dips||60sec each||4|
|19||Tuck Jump (rest 20sec in between sets)||40sec||5|
|20||Russian Twist, Reverse Crunch, Plank with Hip Dips||60sec each||4|
|22||In & Out, Leg Raise, Plank||30sec each||4|
|23||In & Out, Leg Raise, Plank||40sec each||4|
|24||In & Out, Leg Raise, Plank||50sec each||4|
|25||In & Out, Leg Raise, Plank||60sec each||4|
|26||Burpees (rest 20sec between each set)||50sec||5|
|27||In & Out, Leg Raise, Plank||60sec each||4|
|29||High Knees, Tuck Jump, Burpees (rest 20sec in between)||40sec each||3|
|30||Russian Twist, Leg Raise, Reverse Crunch, Sit-up, Plank||60sec each||2|
The Right Diet
In order to get a flatter belly and to define your abs, the right diet is essential. You should include lots of nutrients and whole foods in your meals. These foods are, usually, high in micronutrients and antioxidants while they contain fewer calories than other foods.
Therefore, these foods are perfect to support your weight loss and to help you burn more fat. Fiber, protein as well as healthy fats are important to improve your overall body composition.
In the following, you will get an overview of which foods you should include in your diet and which ones should better be avoided.
Fruits and Vegetables
Fruits and vegetables are, especially, high in nutrients, antioxidants, fiber, vitamins and minerals. Therefore, you should include them in every healthy diet.
Oats, barley, buckwheat and quinoa are very high in fiber, which can support your weight loss, digestion, and blood sugar levels Furthermore, it is a good source of vitamins, minerals, and antioxidants.
Besides this, fiber is known to reduce your appetite and to influence your metabolism in a positive way. It can help you to burn more calories and to improve your overall body composition.
Nuts and Seeds
Nuts and seeds contain a great amount of healthy fats. Therefore, you can include pistachios, walnuts, almonds, pecans, Brazil nuts and other nuts on a regular basis.
Also, seeds, such as chic, pumpkin, or hemp, shouldn’t be missed in your diet.
Fish is known to be, especially, healthy since it contains a lot of omega-3 fatty acids, which are important for the health of your heart, your brain functions as well as for your weight control.
Furthermore, fish contains a high amount of protein. This will not only help you to build muscles but also to lose belly fat and to reduce your appetite. Therefore, fish is perfect if you want to lose weight and get a flatter belly.
Legumes are a family of plants that includes lentils, beans, peas, and peanuts. They are a great source of protein and essential nutrients. Besides protein, they contain fiber, B vitamins, iron, copper, magnesium, and zinc.
What to Drink?
Green tea is known to help losing weight since it increases your metabolism. Therefore, you should drink lots of green tea if you want to improve your overall body composition.
Also, black tea has a lot of advantages and can be included in your diet.
What Foods to Avoid?
While working on your flatter belly and your abs, there are certain foods that you should try to avoid.
Especially, sugar-sweetened drinks, such as soda or juice, have no benefit for you and your health. You should try to replace them with either tea or water. Your intake of sugary snacks should be reduced to a minimum as well.
Also, fried foods should be avoided. French fries, chicken strips, mozzarella sticks etc. contain a great amount of trans fats which are not only unhealthy but also do they contain a lot of calories.
Try to replace refined grain with whole grain. White rice, bread, and pasta are lower in fiber, vitamins, and minerals in comparison to foods made of whole grain. Therefore, try to replace everything made out of white grain with their whole grain counterparts.
Last, you should try to reduce your intake of alcohol. It is okay to drink a glass of wine or a bottle of beer from time to time. However, you should avoid excessive drinking since it is not only bad for your health but also for your weight.