Looking to shed some belly fat and slim down your waist? Look no further than the “Lose Belly Fat In 10 Days Challenge [Workouts To Slim Down Belly Fat]” video by The Gainz Center. This video provides a 10-day challenge workout that combines fat-burning exercises with cardio to help you flatten your tummy and get rid of excess and love handles. By following this challenge for 10 days and performing 2-3 sets per day, you can see noticeable changes in your belly. Don’t forget to watch the video and perform the exercises shown to maximize your results. So get ready, follow along, and let’s get that belly fat gone!
In this video, The Gainz Center shares a 10-day challenge workout to help you lose belly fat and slim down your waist. It includes a combination of belly fat exercises and cardio exercises that effectively target stubborn fat. Stick to this challenge for 10 days, perform 2-3 sets per day, and see noticeable changes in your belly. Watch the video and follow along with the exercises shown to get the best results. Get ready to say goodbye to that belly fat and hello to a slimmer waist!
Welcome to the first workout of your fitness journey! In this workout, we will be focusing on two exercises: Arm Extension and Montana Crunches. These exercises are great for targeting different muscles in your upper body and core.
Exercise 1: Arm Extension
To begin, find a comfortable seated position with your feet flat on the ground. Hold a dumbbell in each hand, resting them on your thighs. Make sure to choose a weight that challenges you, but still allows you to maintain proper form.
Starting with your arms bent at a 90-degree angle, exhale and extend both of your arms straight out in front of you. Keep your elbows slightly bent to avoid locking them out. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
This exercise primarily targets your triceps, which are the muscles located on the back of your upper arm. By performing arm extensions regularly, you can increase strength and definition in this area.
Exercise 2: Montana Crunches
For this exercise, you will need a stability ball. Begin by lying on the ball with your lower back supported and your feet planted firmly on the ground. You can anchor your feet under a sturdy object for added stability.
Cross your arms over your chest or place your hands behind your head, whichever feels most comfortable for you. Engage your abs and lift your upper body towards the ceiling, curling your torso forward. Be sure to exhale as you perform the crunch and inhale as you return to the starting position.
Montana crunches are a variation of traditional crunches that engage your core muscles and challenge your balance due to the instability of the ball. This exercise helps to strengthen your abdominal muscles and improve overall core stability.
Remember to take breaks between sets and listen to your body. If you experience any discomfort or pain, adjust the exercise or stop and consult a professional trainer or healthcare provider.
Congratulations on completing your first workout! Now it’s time to move on to the second workout, which will focus on two exercises: Russian Twists and Plank. These exercises will help to improve your core strength and stability.
Exercise 1: Russian Twists
To perform Russian twists, start by sitting on the ground with your knees bent and your feet flat on the floor. Lean back slightly, engaging your core muscles to maintain good posture.
Hold a weight or medicine ball in both hands, keeping your elbows bent and close to your sides. Slowly twist your torso to the right side, bringing the weight or ball towards the floor beside your hip. Exhale as you twist and inhale as you center back to the starting position. Repeat the movement to the left side, creating a twisting motion.
Russian twists primarily target your obliques, which are the muscles located on the sides of your abdomen. By incorporating this exercise into your routine, you can strengthen these muscles and improve your overall core stability.
Exercise 2: Plank
The plank is an excellent exercise for building core strength and stability. To begin, position yourself face down on the floor with your forearms resting on the ground and your elbows aligned below your shoulders. Extend your legs out behind you, resting on your toes. Your body should form a straight line from your head to your heels.
Engage your core muscles and hold this position for a predetermined amount of time, starting with 30 seconds and gradually increasing as you build strength. Remember to breathe deeply throughout the exercise and avoid sagging or lifting your hips.
Planks are not only effective in strengthening your core, but they also engage muscles in your shoulders, back, and legs. As you progress in your fitness journey, you can challenge yourself by trying different variations, such as side planks or plank jacks.
You’re doing great! It’s time for your third workout, which will consist of two exercises: Mountain Climbers and Flutter Kicks. Both of these exercises are dynamic and will help to increase your heart rate while targeting different muscles in your body.
Exercise 1: Mountain Climbers
Mountain climbers are a fantastic exercise for cardiovascular endurance and strengthening your core, shoulders, and legs. To begin, start in a high plank position with your hands placed directly below your shoulders and your body forming a straight line.
Engage your core muscles and bring one knee towards your chest, then quickly switch legs, driving the opposite knee towards your chest while extending the other leg back. Continue this alternating motion at a quick pace, as if you are running in place while in a plank position.
Remember to maintain proper form and avoid lifting or sagging your hips. Mountain climbers can be modified to suit your fitness level by adjusting the speed or range of motion.
Exercise 2: Flutter Kicks
Flutter kicks are a challenging exercise that primarily targets your lower abs and hip flexors. To perform this exercise, lie on your back with your arms extended along your sides and your legs straight.
Engage your core and lift both legs off the ground a few inches. Begin kicking your legs up and down in an alternating motion, similar to the fluttering motion of a butterfly’s wings. Focus on keeping your core engaged and maintaining a steady pace.
Flutter kicks may feel challenging at first, but with regular practice, you will strengthen your lower abdominal muscles and increase your overall core stability.
Remember to stay properly hydrated throughout your workouts and take breaks when needed. Listen to your body and gradually increase the intensity and duration of your exercises as you progress in your fitness journey.
Congratulations on completing the third workout! Today’s session will consist of two exercises: Bicycle Crunches and Leg Raises. These exercises are highly effective in targeting your abdominal muscles and improving core strength.
Exercise 1: Bicycle Crunches
Bicycle crunches are a popular exercise that targets your rectus abdominis, obliques, and hip flexors. Start by lying on your back with your knees bent and your hands placed lightly behind your head, elbows out to the sides.
Lift your head, neck, and shoulders off the ground and bring your right knee towards your chest, simultaneously twisting your torso to the left. Extend your left leg out straight and try to touch your right elbow to your left knee. Switch sides by bringing your left knee towards your chest and twisting your torso to the right. Continue this pedaling motion, alternating sides.
Focus on engaging your core and breathing deeply throughout the exercise. Avoid pulling on your neck or using momentum to perform the movement. With consistent practice, bicycle crunches can help tone and define your abdominal muscles.
Exercise 2: Leg Raises
Leg raises primarily target your lower abs and hip flexors, helping to strengthen these muscle groups over time. Begin by lying flat on your back with your legs extended and your arms positioned by your sides, palms facing down.
Keeping your legs straight, engage your core and slowly lift both legs upwards towards the ceiling. Continue to raise your legs until they are perpendicular to the floor or until you feel a comfortable stretch in your abdominal muscles. Hold for a moment, then slowly lower your legs back to the starting position.
To ensure proper form, avoid swinging your legs or lifting them too high. Focus on maintaining control and feeling the tension in your lower abs as you perform the exercise.
Remember to listen to your body and adjust the exercises as needed. As you become more comfortable with these movements, you can increase the number of repetitions or add variations to challenge yourself even further.
You’re doing an amazing job! It’s time for your fifth workout, which will focus on two exercises: Side Plank and Superman. These exercises target different muscle groups and will help strengthen your core, back, and glutes.
Exercise 1: Side Plank
Side planks are excellent for targeting your obliques, which are the muscles located on the sides of your abdomen. To begin, lie on your right side with your legs extended and stacked on top of each other. Rest your right forearm on the ground, perpendicular to your body, with your elbow positioned directly below your shoulder.
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for a predetermined amount of time, such as 30 seconds, then switch sides and repeat.
To modify the side plank, you can bend your bottom knee and rest it on the ground for added stability. As you gain strength, you can challenge yourself by lifting your top leg or performing side plank rotations.
Exercise 2: Superman
The Superman exercise is a great way to strengthen your lower back and glute muscles. Begin by lying face down on the ground with your arms extended above your head and your legs straight.
Engage your core and lift your arms, chest, and legs off the ground simultaneously. Imagine that you are trying to fly like Superman, with only your hips remaining in contact with the floor. Hold this position for a few seconds, then slowly lower back down to the starting position.
Focus on squeezing your glutes and lower back muscles as you lift and hold the Superman position. Be sure to breathe deeply and avoid straining your neck or shoulders during the exercise.
Take breaks as needed and remember to stay hydrated throughout your workouts. Celebrate your progress and always listen to your body.