This article from Fit For Fun presents a downloadable training plan designed to help individuals achieve a flatter stomach in four weeks. It caters to both beginners, looking to reignite their core strength, and advanced exercisers aiming for enhanced definition. The plan includes various abdominal exercises like side bends, crunches, and leg lifts, which can be mixed and matched to maximize effectiveness. The document is user-friendly and suitable for printing to serve as a motivational guide.
A flat belly is a common fitness goal for many, yet achieving it can sometimes feel out of reach due to a lack of guidance or motivation.
To tackle this challenge, fitness experts have devised a comprehensive training plan designed for both beginners and seasoned athletes. This plan not only provides a clear roadmap but is also available for free download, making it easy to print and display at home.
Download: Four-Week Training Plan for a Flat Stomach (PDF)
Four-Week Training Plan for a Flat Stomach
The beginner-friendly training plan is tailored for those who are new to ab workouts or individuals who may have strayed from their fitness routine. It’s the perfect way to reconnect with your core.
For more experienced users, the advanced version of the training plan offers rigorous workouts aimed at sculpting and defining the abdominal muscles.
Overview of Abdominal Exercises
Both beginner and advanced training plans feature a variety of exercises that can be mixed and matched throughout the program to maximize results.
Side Bend
Stand with your feet shoulder-width apart and lower your right arm towards your right knee, then switch sides.
Crunches with Arms Up
Assume the crunch position and lift your upper body with arms extended overhead, controlling the movement without swinging.
Rolling Support with Barbell
Kneel on the floor and grip a barbell with both hands. Gradually roll forward while keeping your lower legs elevated.
Weighted Crunches
Similar to crunches with arms up, but hold a weighted ball to increase intensity.
Side Plank with Leg Lift
Lie on your side, supporting yourself with your forearm and the side of your foot. Lift your hips to create a straight line and raise your top leg parallel to the bottom leg.
Bug Exercise
From the crunch position, lift your legs at a 90-degree angle so that your lower legs are parallel to the ground. Move one arm and the opposite leg downwards simultaneously.
Pelvic Leg Lift
Lying on your back, place your palms face down on the ground. Raise your pelvis and legs towards the ceiling.
Knee Lift with Ball
Start in a front support position with your hands on a stability ball. Once balanced, pull your knees toward your elbows.
Side Support with Leg Lift
Lie on your side, supporting yourself with your forearm. Lift your hips to form a straight line and raise the top leg parallel to the bottom.
Side Crunches with Arms
While lying on your back with legs elevated, engage your core and lift your upper body toward your right foot, then alternate sides.
Front Plank with Leg Raise
Get into a plank position supported by your elbows and toes. Maintain a straight line from your shoulders to your hips, and lift one leg towards the ceiling, holding the position.