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30 Day Ab Challenge Plan To Lose Belly Fat In 2021 – Fitoont

30 Day Ab Challenge Plan To Lose Belly Fat In 2021

To lose belly fat in 2021, you should know the average number of calories the body needs are equal to 2000 calories, to maintain the current weight, and in the case of wanting to lose weight, the average is 1500 calories for the body to lose a kilogram every week of weight. (Source)

Day 1 Diet Plan

Breakfast (236 calories):

Blueberry-Cranberry Smoothie OR Spinach and Egg OR Breakfast Pizza

Snack After Morning (51 calories):

1 medium orange

Lunch (313 calories):

Poblano and Turkey Sausage Casserole OR Green Salad with Edamame & Beets.

Snack Post Meridiem (109 calories)

1 large apple

Dinner (436 calories)

Roasted Salmon with Smoky Chickpeas & Greens OR One-Pan Oven Skirt Steak with Broccoli and White Beans.

 

30 Day Ab Challenge Notes

  • The most important thing is that you are very excited to start your first day Ab challenge to enjoy the flat stomach challenge.
  • We offer you instructions for regularity with the exercises that we will practice in order to have a flat stomach.
  • First, we’ll take care of some simple exercises in small numbers that are suitable for beginners and professionals as well.
  • All exercises focus on burning lower belly fat.
  • We will practice new exercises daily in addition to some exercises that we learned previously.
  • Meaning, every new day we will learn new exercises and practice some of the exercises that we learned from the previous days.
  • All these procedures must be followed in a regular way to ensure that all abdominal muscles burn fat and strengthen them, as each muscle in the abdomen has its own work and exercises.

Day 1 Workout Plan

Double Leg Drop Exercise

How to do (Double Leg Drop) exercises correctly?

  • Lying on your back on the floor.
  • It is not recommended to raise your head as it makes the exercise easier.
  • We begin to raise both legs at an angle of 45-60 degrees.
  • Maintain a pause for 1-2 seconds if raising and lowering it again.
  • Drop your heels on the floor.
  • Repeat this exercise 3 times a day, 10 times each.

Advantages of (Double Leg Drop) exercises:

  • Strengthen lower part of the abdominal muscles.
  • Increase abdominal pressure strength and endurance.
  • It’s the best and easy exercise to build 6 pack abs
  • Doing (double leg drop) exercise has a curative effect on the body.
  • It is used for the prevention of vertebral hernia.
  • Suitable for women for rehabilitation after operations of the abdomen on the peritoneum.
  • The best morning exercises for children and adults to lose belly fat.

Double Leg Lift Exercise

How to do Double Leg Lift exercises correctly?

  • Supine with Raise legs straight while lying.
  • Lie on your back and feet together.
  • Hands lie on the floor along the body.
  • Gently raise (while exhaling) and lower (while inhaling) your straight legs.
  • Then slightly touching the floor with your heels.
  • Repeat this exercise 3 times a day, 10 times each.

Advantages of Double Leg Lift exercises:

  • Efficiently burn extra calories.
  • Work all muscle groups and the abdominal muscles.
  • Accelerate metabolism.
  • Strengthening the cardiovascular system.
  • The ability to perform at home.

Plank Exercise

My friend, you should know that it is the most difficult, but effective exercise lose belly fat in 2021

How to do the Plank correctly?

  • Take an emphasis lying.
  • Bend your arms at the elbows.
  • Press your forearms to the floor.
  • Straighten the body without straining the neck and back.
  • Strain the muscles of the press, buttocks.
  • Keep the bar until you feel like your muscles are burning.
  • Repeat this exercise three times a day and every time for 10 seconds.

The advantage of this exercise:

  • The plank has been proven to lose belly fat much more efficiently than rolling crunches.
  • It helps to speed up metabolism, but only with proper nutrition.
  • This exercise strengthens your core muscles and straightens your back.
  • It helps develop the dorsal and oblique abdominal muscles.
  • By doing the Plank, you can help shape the correct posture.

30 day ab challenge to lose belly fat in 2021 (Day 2)

Breakfast (261 calories)

  • Weight Watchers Banana Blueberry Pancakes

OR

  • 1 clementine fruit
  • 1 serving apple cinnamon overnight oats without yogurt

A.M. Snack (25 calories)

  • plum fruit that has just 25 calories

Lunch (250 calories)

  • Southwestern Chicken & Veggie Salad

OR

  • 1 serving Super Vegan Superfood Buddha Bowls

P.M. Snack (200 calories)

  • 1 hard-boiled eggs topped with a pinch each of salt & pepper

Dinner (370 calories)

  • Chicken Cordon Bleu Casserole

OR

  • 1 serving Taco Stuffed Avocados
  • 2 cups mixed greens tossed with 1 Tbsp.  Citrus Vinaigrette

Day 2 Workout Plan

Side (Oblique) Crunches

How to do a side (oblique) crunches exercise:

  • Lie on your back.
  • Your legs should be bent.
  • Then bend the trunk to the right, until with that hand you touch the right foot.
  • Then bend the trunk to the left, until with that hand you touch the left foot.
  • You should repeat this exercise 3 times a day and 10 repetitions each time.

Advantages of side (oblique) crunches exercise:

  • Doing crunches don’t require any of those gym tools.
  • Strengthens your stabilizer muscles like spinal erector muscles.
  • Crunches benefits stomach muscles health too.
  • It helps people suffering from regular constipation by inducing bowel spasms and triggering the bowel movement.
  • A 9 minutes of moderate crunch session burn about 53 calories for a 158 pound male
  • Boosting the intensity for a 11 minute crunch session can burn about 102 calories.

Roll Up Pilates exercise

How to do Roll Up Pilates exercise?

  • Supine on your back.
  • Your legs should be spread.
  • Your arms should be extended over your head.
  • Keep your arms straight.
  • Then push them forward.
  • Bend your upper body till your fingers touch your toes.
  • Then bit by bit return to the starting position.
  • You should repeat this exercise 3 times a day and 10 repetitions each time.

Advantages of Roll Up Pilates exercise:

  • It is great for the abdominal muscles and are a great core exercise.
  • They promote deep breathing, which raises blood flow and circulation.
  • Help you straighten your spine.
  • Increases its flexibility and alignment.
  • Stretches more muscles like: Calf muscles, Neck muscles, Armpit muscles and Hamstring muscles

In addition to previous 30 day ab challenge plan, we will add these three exercises and do them 3 times a day and there is increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.

30 day ab challenge to flat belly (Day 3)

Breakfast (165 – 261 calories)

  • 1 serving Mediterranean Egg White Frittata

OR

  • 1 Apple-Cinnamon Overnight Oats
  • 1 clementine fruit

A.M. Snack (112 calories)

  • 1 cup low-fat plain kefir that have 112 calories

Lunch (194 – 250 calories)

  • 2 servings Fresh & Hearty Salad

OR

  • 1 serving Super Vegan Super food Buddha Bowls

P.M. Snack (86 calories)

  • 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries

Dinner (200 – 400 calories)

  • Super Easy Cauliflower “Fried Rice”

OR

  • 1 serving Chickpea & Potato Curry
  • 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Day 3 Workout Plan

Reverse Crunch Exercise

How to do Reverse Crunch exercise?

  • Supine on the floor.
  • You both arms and legs should be fully extended.
  • Set your arms next to the trunk and palms resting on the floor.
  • Move your both legs and the thighs are perpendicular to the floor.
  • Your feet should be parallel to the floor.
  • To do this exercise, move your both legs towards the trunk.
  • You should lift your both hips off the floor and reach your both knees touching your chest.
  • Then return to the starting position.
  • You should repeat this exercise 3 times a day and 10 repetitions each time.

Advantages of Reverse Crunch exercise:

  • Crunches are very effective for strengthening the abdominal and core muscles.
  • It works especially on the straight abdominal muscle.
  • Crunches are mainly an aid in building your abs.
  • This exercise has many forms to include working more muscles in the same abdominal area as well.
  • It can help you improve your focus on your exercise routine.
  • This exercise uses absolutely no equipment and you can do it anywhere.
  • This exercise helps improve muscle flexibility.

Criss-Cross (Leg Cross) Exercise

How to do Criss-Cross or leg cross exercise?

  • Supine with your back on the floor.
  • Your both legs should be extended.
  • Your both arms should be next to the body.
  • Keep your both feet off the floor.
  • Then alternating one leg over the other leg.
  • You should repeat this exercise 3 times a day and 10 repetitions each time.

Advantages of Criss-Cross exercise:

  • Crisscross exercise is a great to strengthen your core.
  • This exercise is great for transverse abdominus.
  • It makes your abdominals to keep you stable.
  • In addition, criss-cross workout keeps your lower back with great health and strengthens the muscle surrounding your back and spine.

In addition to previous 30 day ab challenge plan, we will add these 5 exercises and do them 3 times a day and there is not increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 Secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.
  • Side (Oblique) Crunches exercise ==> 15 Reps.
  • Roll Up Pilates exercise ==> 15 Reps.

30 day ab challenge to flat belly (Day 4)

Breakfast (245 calories)

  • 1 serving Pesto and Parmesan Eggs

OR

  • 1 serving Blueberry-Cranberry Smoothie

A.M. Snack (34 calories)

  • cantaloupe 34 calories for 100g

Lunch (381 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (90 calories)

  • 2 Cups of Strawberries

Dinner (300 – 441 calories)

  • Creamy Sun-dried Tomato Chicken

OR

  • 1 serving Buffalo Chicken Stuffed Spaghetti Squash

OR

  • Chinese Barbecue Pork served with Fresh & Hearty Salad.

Day 4 Workout Plan

Crunch Exercise

How to do Crunch exercise?

  • Supine on your back on a mat.
  • Flex your both knees.
  • Place your both feet on the ground.
  • Set all your fingers at the back of each ear.
  • Lift your head off the ground.
  • Lift your shoulders and head to reach your knees.
  • Go back to the starting position.
  • Repeat this exercise three times a day and every time for 15 Reps.

Advantages of Crunch exercise:

  • Crunches are very effective for strengthening the abdominal and core muscles.
  • It works especially on the straight abdominal muscle.
  • Crunches are mainly an aid in building your abs.
  • This exercise has many forms to include working more muscles in the same abdominal area as well.
  • It can help you improve your focus on your exercise routine.
  • This exercise uses absolutely no equipment and you can do it anywhere.
  • This exercise helps improve muscle flexibility.

Burpees Exercise

How to do Burpees exercise?

  • When crouching, place your hands on the ground shoulder width apart.
  • In this position, your feet should be in your hands.
  • On a jump, kick your feet back into the plank position.
  • It is important here that the hips remain horizontal with the floor and do not go down.
  • Now do the push-up while touching your chest to the floor.
  • Remember to keep your back straight at this point so that you don’t injure yourself.
  • Push your feet forward until you reposition yourself as the starting position where you were sitting.
  • Jump with your arms up and land softly.
  • If you dare to do this daily between 5-10 minutes, you will get excellent results.

Advantages of Burpees exercise:

  • Any person can lose 275 calories by doing burpees for 15 minutes.
  • This workout can be done as part of HIIT workout.
  • Burpees build your oblique muscles, so that also can build you six-pack abs.

In addition to previous 30 day ab challenge plan, we will add these 7 exercises and do them 3 times a day and there is no increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 Secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.
  • Side (Oblique) Crunches exercise ==> 15 Reps.
  • Roll Up Pilates exercise ==> 15 Reps.
  • Crisscross (Leg Cross) exercise ==> 15 Reps.
  • Reverse exercise ==> 15 Reps.

Diet plan to flat belly (Day 5)

Breakfast (244 calories)

  • Blueberry Goji Scones With Lemon Glaze

A.M. Snack (16 calories)

  • 2 large celery stalks

Lunch (295 calories)

  • Tom yum seafood soup

P.M. Snack (35 calories)

  • 1⁄2 small grapefruit

Dinner (284 calories)

  • salmon, avocado and arugula salad.

Day 5 Workout Plan

Side Crunch Exercise

How to do Side crunch exercise?

  • Start by lying on the right side.
  • Your body should be fully stretched out.
  • The right arm resting on the floor.
  • Set the left hand behind the head.
  • The right arm should provide balance and don’t aid to the elevate upper body.
  • Repeat this exercise three times a day and every time for 15 seconds.

In addition to previous 30 day ab challenge plan, we will add these 9 exercises and do them 3 times a day and there is no increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 Secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.
  • Side (Oblique) Crunches exercise ==> 15 Reps.
  • Roll Up Pilates exercise ==> 15 Reps.
  • Crisscross (Leg Cross) exercise ==> 15 Reps.
  • Reverse exercise ==> 15 Reps.
  • Crunch exercise ==> 15 Reps.
  • Burpees exercise ==> 5 Mins.

30 day ab challenge to lose belly fat in 2021 (Day 6)

Breakfast (232 calories)

  • 1 serving Simple Vegan Omelet

A.M. Snack (176 calories)

  • Berries,Basil and Cream Cheese Toast

Lunch (371 calories)

  • 1 serving Vietnamese Pan-Grilled Sesame Beef
  • Medium apple

P.M. Snack (62 calories)

  • 1/2 cup of Grapes

Dinner (350 calories)

  • 1 serving quick shrimp and vegetable stir fry.

Day 6 Workout Plan

Panther Shoulder Tap Exercise

How to do Panther Shoulder Tap exercise?

  • Start on all your four limbs as a plank.
  • Your back should be flat.
  • Your butt should be down.
  • Lift your knees off the ground about 3-4 inches.
  • Look to the ground.
  • Keep your neck in a comfortable position.
  • Set your left hand to your right shoulder.
  • Then your right hand to your left shoulder.
  • Continue shifting sides.
  • Repeat this exercise three times a day and every time for 20 Reps.

Advantages of Panther Shoulder Tap exercise:

  • It helps to strengthen your abs, Glutes, arms, and shoulders also.
  • It helps to minimize lower back pain.
  • Your posture will get better.
  • Build 6 pack abs.

 

In addition to previous 30 day ab challenge plan, we will add these 10 exercises and do them 3 times a day and there is no increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 Secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.
  • Side (Oblique) Crunches exercise ==> 15 Reps.
  • Roll Up Pilates exercise ==> 15 Reps.
  • Crisscross (Leg Cross) exercise ==> 15 Reps.
  • Reverse exercise ==> 15 Reps.
  • Crunch exercise ==> 15 Reps.
  • Side Crunch exercise ==> 15 Reps.
  • Burpees exercise ==> 5 Mins.

Diet plan to lose belly fat in 2021 (Day 7)

Breakfast (250 calories)

  • Avocado Toast with Egg

A.M. Snack ( 90 calories)

  • 1 Pear

Lunch (371 calories)

  • 4 services Tuna and Chickpea Pita Sandwiches

P.M. Snack (30 calories)

  • Clementine

Dinner (415 calories)

  • 1 serving Roasted Chicken & Winter Squash over Mixed Greens.

Day 7 Workout Plan

Mountain Climbers Exercise

How to do Mountain climber exercise?

  • Your body should be in a straight line.
  • Both hands wider apart than the shoulders.
  • Your toes and your feet touching the floor.
  • Bring one knee up towards the stomach.
  • Then quickly shift to the other leg.
  • Continue shifting between two legs.
  • Repeat this exercise three times a day and every time for 20 Reps.

Advantages of Mountain climber exercise:

  • It is a compound exercise that works on multiple muscles like abdominal.
  • Increasing your heart rate.
  • Stimulating the metabolism.
  • Help increase fitness, flexibility and agility.

In addition to previous 30 day ab challenge plan, we will add these 11 exercises and do them 3 times a day and there is no increasing in reps or duration of these exercises:

  • Basic Plank exercise ==> 15 Secs.
  • Double Leg Lift exercise ==> 15 Reps.
  • Double Leg Drop exercise ==> 15 Reps.
  • Side (Oblique) Crunches exercise ==> 15 Reps.
  • Roll Up Pilates exercise ==> 15 Reps.
  • Crisscross (Leg Cross) exercise ==> 15 Reps.
  • Reverse exercise ==> 15 Reps.
  • Crunch exercise ==> 15 Reps.
  • Side Crunch exercise ==> 15 Reps.
  • Panther Shoulder Tap ==> 15 Reps.
  • Burpees exercise ==> 5 Mins.

Diet plan to lose belly fat in 2021 (Day 8)

Breakfast (297 calories)

  • 1 serving Egg-and-Cheese-Stuffed Baked Potato

A.M. Snack (90 calories)

  • 1 medium pear

Lunch (360 calories)

  • 1 serving Classic Tuna Salad

P.M. Snack (74 calories)

  • 1 Cup of Grapefruit

Dinner (320 calories)

  • Slow Cooker Black Bean Quinoa Pumpkin Chicken Chili.

Day 8 Workout Plan

Free Day From Exercises


Diet plan to flat belly (Day 9)

Breakfast (246 calories)

  • 1 serving Poached eggs on toast
  • 1 (100 g) clementine

A.M. Snack (197 calories)

  • 1 apple
  • 18 g walnuts.

Lunch (296 calories)

  • 1 serving Green Goddess Salad with Chicken

P.M. Snack (61 calories)

  • 100 g kiwi

Dinner (390 calories)

  • 1 serving Coconut Lime Rice Noodle Salad.

Day 9 Workout Plan

Bear Plank Exercise

How to do a bear plank?

  • Your shoulders align with your wrists.
  • Both knees are at a 90-degree angle.
  • Your back should be flat.
  • Then lift your knees and let them hover a few inches off the ground.
  • Flex your core and hold this position for up to a minute, making sure to breathe.
  • Little by little, bring your knees back to the ground.
  • Rest for 10 seconds.
  • You should repeat this exercise 3 times a day and 30 secs each time.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.

Diet plan to flat belly (Day 10)

Breakfast (246 calories)

  • 1 serving Poached eggs on toast
  • 1 (100 g) clementine

A.M. Snack (197 calories)

  • 1 apple
  • 18 g walnuts.

Lunch (296 calories)

  • 1 serving Green Goddess Salad with Chicken

P.M. Snack (61 calories)

  • 100 g kiwi

Dinner (390 calories)

  • 1 serving Coconut Lime Rice Noodle Salad.

Day 10 Workout Plan

 

Lunge jumps exercise

How to do Lunge jump exercise?

  • Your body should be in a lunge position.
  • One leg forward and one leg back.
  • Leap by bending your knees and dropping into a deep lunge.
  • Speedily minimize your weight.
  • Then push both feet toward the floor.
  • Your body should be set upward and fully extending your knees and hips.
  • Change position before landing your body.
  • Get carried away by a deep lunge.
  • Then repeat the same as you prepare for the next lunge.
  • Repeat this exercise for about 60 seconds.
  • You should repeat this exercise 3 times a day and 30 repetitions each time.

Advantages of Lunge jump exercise:

  • This is a great cardiovascular exercise.
  • Help you burn belly fat at an accelerated rate.
  • It improves lower body strength.
  • Also, it supplies better dynamic stability.
  • It gives better coordination.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.

30 day ab challenge to flat belly (Day 11)

Breakfast (290 calories)

  • 1 serving Apple Pie Bowl

A.M. Snack (126 calories)

  • 1 NLEA serving (242 g)

Lunch (332 calories)

  • Turkey Breast 6-inch Sub  (219 g) serving
  • 1 clementine

P.M. Snack (90 calories)

  • Grapes 3/4 cup

Dinner (366 calories)

  • 1 serving Salad Nicoise.

Day 11 Workout Plan

Squat exercise

How to do Squat exercises correctly?

  • Open your legs shoulder-width apart.
  • Place your hands together or extend your arms at a 90-degree angle.
  • When you get down, maintain your butt muscles.
  • Suppose you are going to sit in an imaginary chair.
  • It is important that your knees do not go beyond the tips of your feet, they should always be behind them.
  • You should try to keep your back straight at all times and avoid leaning forward too much.
  • When you go down and breathe in, it will be easier for you to go down and keep your back straight.
  • Repeat this exercise 3 times a day and every time 10 reps.

Advantages of Squat exercises:

  • Increase the size of the abdominal muscles.
  • Squatting stimulates the production of hormones that stimulate muscle growth.
  • The more muscles are involved in work, the more effective the exercise will be.
  • This principle can be used to pump any part of the body.
  • Squats should be included in your weight loss training program.
  • Every day people make movements like walking and climbing stairs.
  • These simple daily movements are done with the help of muscles and a sense of balance and balance.
  • Increased strength, stamina and flexibility.
  • Squats will help you achieve your goals, as it is a universal exercise.
  • Helps develop any physical quality, build the muscles of the abdomen and buttocks.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.

Diet plan to flat belly (Day 12)

Breakfast (200 calories)

  • 50 g Crunchy Nut Cornflakes fan

A.M. Snack (147 calories)

  • 1 clementine
  • Rhythm Superfoods Naked Beet Chips

Lunch (332 calories)

  • 1 serving Indian Grain Bowls with Chicken & Vegetables
  • 1 clementine

P.M. Snack (80 calories)

  • 1 Cup Blueberries

Dinner (407 calories)

  • 1 serving Greek Flank Steak and Veggie Salad.

Day 12 Workout Plan

Squat with Twist (burner oblique) exercise

How to do Squat with Twist (burner oblique) exercise?

  • Start standing with your feet hip width apart.
  • Both hands behind your ears.
  • From a half-squat position, carry your weight to your right leg.
  • Then elevate the bent left knee.
  • Rotate the torso to the left so that the right elbow comes upon the left knee in front of the chest.
  • Return to the starting position, switch to the other side.
  • You should repeat this exercise 3 times a day and 10 repetitions each time.

Advantages of squat with Twist (burner oblique) exercise:

  • You can work your buttocks and oblique muscles at the same time!
  • The oblique burners focus on your curves, strengthen and stretch your abs muscles.
  • It strength lower back muscles.
  • Also prevent lower back injury.
  • This exercise is a great exercise that strengthens and lengthens your tummy at the same time.
  • It will burn about 130 calories per 10 minutes, if you work out too hard.

 Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.

Diet plan to flat belly (Day 13)

Breakfast (287 calories)

  • 1 serving Cinnamon Roll Protein Pancakes

A.M. Snack (7 calories)

  • Rhubarb, Raw (100 g)

Lunch (400 calories)

  • 1 serving Healthy Chicken Salad with 2 slices of wheat bread

P.M. Snack (29 calories)

  • 2 Servings of Blackberries

Dinner (430 calories)

  • 1 serving Chicken Pasta Primavera Salad With Parmesan Vinaigrette.

Day 13 Workout Plan

Side Plank exercise

How to do Side Plank exercise?

  • Place on the ground and laterally on it.
  • Rest one hand on the ground and the other on your the body.
  • Then lift yourself up until you have one arm and your feet on the ground.
  • The arm that you have set on the ground should be flexed.
  • Your both feet must be together.
  • Keep the legs extended.
  • Try to hold on as long as possible in this position.
  • And alternate your side to another side.
  • Repeat this exercise three times a day and every time for 25 seconds

Advantages of Side Plank exercise:

  • This exercise gives us a great benefit because it works the lateral abdominals.
  • This position also involves rectus abdominis, oblique abdominal muscles.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.

30 day ab challenge to flat belly (Day 14)

Breakfast (287 calories)

  • 1 serving Cinnamon Roll Protein Pancakes

A.M. Snack (62.5 calories)

  • 100 g of green grapes

Lunch (404 calories)

  • Toasted chilli black bean, spinach and cheese tortilla

P.M. Snack (35 calories)

  • 100 g of cantaloupe melon

Dinner (390 calories)

  • 1 serving Pistachio Crusted Salmon with Cilantro Lime Rice.

Russian twists exercise

How to do Russian twists exercise?

  • Supine on your back and stretch your legs.
  • Lean your body forward slightly and raise your lower extremities.
  • The idea is that you work on the abdominal wall to activate the core.
  • Swing your arms and turn your trunk from one side to the other 2 times.
  • Don’t move your legs.
  • Then lowering them or changing their position.
  • Repeat this exercise three times a day and every time for 20 Reps.

Advantages of Russian twists exercise:

  • Get more strength in your oblique muscles.
  • Build stability in your spine and set great balance.
  • Good exercise for building 6 pack muscle.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 15 Secs.

Diet plan to flat belly (Day 15)

Breakfast (300 calories)

  • 1 serving Egg White Frittata

A.M. Snack (95 calories)

  • 1 medium banana (100 g)

Lunch (320 calories)

  • 1 serving Cucumber Turkey Sub Sandwich

P.M. Snack (129 calories)

  • 100g of green olives

Dinner (400 calories)

  • 1 serving Skinny Caprese Grilled Cheese Sandwich.

Day 15 Workout Plan

Free Day


 Diet plan to flat belly (Day 16)

Breakfast (297 calories)

  • Avocado Toast with Egg (One serving).
  • (100 g) = 1 and 1/4  clementine

A.M. Snack (95 calories)

  • 1 medium banana

Lunch (323 calories)

  • Cucumber Turkey Sub Sandwich

P.M. Snack (131 calories)

  • 1 large pear

Dinner (380 calories)

  • 1 serving Green Curry.

Day 16 Workout Plan

Hip Dip Exercise

How to do Hip Dip exercise?

  • Start with your forearms on the ground.
  • Your elbows should be underneath your shoulders.
  • Both hands should be facing forward and parallel.
  • Your both legs should be fully extended.
  • Flex your core, butt, and Quad muscles up.
  • Rotate your hips to the right side and tap the ground as you can.
  • Alternate on the left side, then repeat.

Advantages of Hip Dip exercise:

  • Tighten transverse abdominal muscle.
  • Strength internal and external oblique muscles.
  • Better exercise to build a v-cut.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.

Diet plan to flat belly (Day 17)

Breakfast (230 calories)

  • Avocado Toast with Egg (One serving)

A.M. Snack (155 calories)

  • Dough Greek Yogurt

Lunch (340 calories)

  • 1 serving Chicken Avocado BLT Wrap

P.M. Snack (35 calories)

  • 1 clementine

Dinner (440 calories)

  • 1 serving Chicken Zucchini Enchilada.
  • 1 serving Apple Cider Chicken Skillet.

Day 17 Workout Plan

Push-Ups exercise

How to do Push-Ups exercises correctly?

  • The body forms a straight line, and the pelvis does not rise or bend.
  • The abdominal muscles are tense, but the breath is not held back.
  • The head is in a neutral position, does not look down, but does not raise.
  • Palms neatly under the shoulders, do not go forward.
    Palms look forward, parallel to each other.
  • Elbows are turned back 45 degrees; It is not placed on the side.
  • During inhalation, bend the elbows and lower the body parallel to the floor, keeping a straight line of the body.
  • Push-ups are performed from the ground at full capacity, that is, the body drops as low as possible.
  • Elbows should form a right angle.
  • Repeat this exercise 3 times a day, 35 secs each time.

Advantages of Push-Ups exercises:

  • Classic push-ups are useful for strengthening the upper body.
  • Its effect is directed to the triceps, chest and shoulders.
  • It also works on the lower back and abdomen, including the abdominal muscles.
  • A push-ups is a fast and effective exercise for building strong abdominal muscles.
  • It can be performed almost anywhere and does not require any additional hardware.
  • Doing push-ups is effective if you are looking for a workout exercise that you can do consistently every day.
  • When you do this regularly, you will feel an increase in strength in your abdominal muscles over time.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.
  • Hip-Dip exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.

Diet plan to flat belly (Day 18)

Breakfast (230 calories)

  • Avocado Toast with Egg (One serving)

A.M. Snack (131 calories)

  • Peanut Butter Hummus With Cucumber Slices

Lunch (340 calories)

  • 1 serving Chicken Avocado BLT Wrap.

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (450 calories)

  • 1 serving Vegan Buddha bowl salad.

Day 18 Workout Plan

Bicycle crunch exercise

How to do Bicycle crunch exercises correctly?

  • Lie on the ground.
  • Your legs should be extended.
  • Your feet should be slightly raised.
  • Set your hands on the sides of the head or behind your ears.
  • Bend the left knee and turning the upper right part of the body to touch the knee with the elbow.
  • Then repeat the same movement with the other knee and elbow.
  • You should alternate between the two legs.
  • Repeat this exercise 3 times a day and 40 repetitions each time.

Advantages of Bicycle crunch exercises:

  • Increasing strength.
  • Best exercise to symmetry of the abdominal muscles.
  • It works primarily on rectus abdominis, Secondarily, it works on the upper abs and oblique muscles
  • This exercise works bestto achieve a six-pack abs.
  • And can also be considered a good exercise to improve posture.

 

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.
  • Hip-Dip exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.
  • Push-Ups exercise ==> 20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.

Diet plan to flat belly (Day 19)

Breakfast (265 calories)

  • Sweet Potato Toast
  • 1 apricot

A.M. Snack (113 calories)

  • Peanut Butter Granola Bites

Lunch (340 calories)

  • 1 serving Chicken Avocado BLT Wrap.

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (429 calories)

  • Griddled chicken with red rice salad and mango dressing.

Day 19 Workout Plan

Heel Touch exercises

How to do Heel Touch exercises?

  • Start with Lying on your back.
  • You should keep your knees bent.
  • Set your both arms beside your body.
  • Keep your feet flat on the carpet.
  • Press forward and left, touch the right heel with your right hand and hold.
  • Then slowly return to the starting point.
  • Then repeat the movement on the other side.
  • Repeat this exercise 3 times a day and 40 repetitions each time.

Advantages of Heel Touch exercises:

  • This routine will help you target your oblique muscles.

 

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.
  • Hip-Dip exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.
  • Push-Ups exercise ==> 20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.
  • Bicycle Crunch exercise ==> 20 Reps.

Diet plan to flat belly (Day 20)

Breakfast (293 calories)

  • Sweet Potato Toast
  • 1 apricot

A.M. Snack (68 calories)

  • 1 serving of blueberries

Lunch (337 calories)

  • 1 serving Chicken Avocado BLT Wrap.

P.M. Snack (34 calories)

  • 1 clementine

Dinner (471 calories)

  • Miso roast pumpkin and beef noodle salad.

Day 20 Workout Plan

Leg In And Out exercises

How to do Leg In And Out exercises?

  • Start with sitting on a mat.
  • Your hand should be wide apart and behind you.
  • Your palms on the carpet.
  • The start position is: elevate your legs from the floor and lean back slightly.
  • Bring your both knees to your chest.
  • At the same time, your upper body should be closer to your knees.
  • Return to the starting position and repeat.

Advantages of Leg In And Out  exercises:

Great exercise for strength some muscles like:

  • Lower abdominal muscle.
  • Upper abdominal muscle.
  • Glutes muscles.
  • Hamstring muscles.
  • Quads muscle.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.
  • Hip-Dip exercise ==> 20 Reps.
  • Heel Touch exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.
  • Push-Ups exercise ==> 20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.
  • Bicycle Crunch exercise ==> 20 Reps.

Diet plan to flat belly (Day 21)

Breakfast (265 calories)

  • Sweet Potato Toast
  • 1 apricot

A.M. Snack (131 calories)

  • 1 cup of Bananas

Lunch (300 calories)

  • 1 serving Green Goddess Salad with Chicken

P.M. Snack (61 calories)

  • 1 medium orange

Dinner (464 calories)

  • Miso roast pumpkin and beef noodle salad.

 

Day 21 Workout Plan

Jackknife Crunch exercise

How to do Jackknife Crunch exercise?

  • Lie supine on a mat on the floor.
  • Set your hands above your head and away apart.
  • Your back and neck should in line.
  • Start with elevating your upper body and both feet from the mat at the same time.
  • Try to touch your feet fingers with your hands.
  • Then return to start position.

Advantages of this exercise:

This exercise engages the abdominal wall.
And helps strengthen and tighten the core.
This exercise also challenges the back muscles.
And improves posture.
And prevents lower back pain and injury.

Morning Exercises

  • Basic Plank exercise ==> 20 Secs.
  • Double Leg Lift exercise ==> 20 Reps.
  • Double Leg Drop exercise ==> 20 Reps.
  • Side (Oblique) Crunches exercise ==> 20 Reps.
  • Squat exercise ==> 20 Reps.
  • Squat With Twist exercise ==>20 Reps.
  • Hip-Dip exercise ==> 20 Reps.
  • Heel Touch exercise ==> 20 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 20 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 20 Reps.
  • Reverse exercise ==> 20 Reps.
  • Crunch exercise ==> 20 Reps.
  • Bear Plank ==> 20 Secs.
  • Squat With Twist exercise ==>20 Reps.
  • Push-Ups exercise ==> 20 Reps.
  • Leg In And Out exercise ==> 20 Reps.

Night Exercises

  • Side Crunch exercise ==> 20 Reps.
  • Panther Shoulder Tap ==> 20 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 20 Reps.
  • Lunge Jump exercise ==> 20 Reps.
  • Side Plank exercise ==> 20 Secs.
  • Bicycle Crunch exercise ==> 20 Reps.

30 day ab challenge to flat belly (Day 22)

Breakfast (307 calories)

  • 1 medium Banana
  • 1 serving Poached eggs on toast
  • 90 grams of zucchini

A.M. Snack (35 calories)

  • 1 clementine

Lunch (325 calories)

  • 1 serving Green Salad with Edamame & Beets

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (422 calories)

  • 1 serving Greek Roasted Fish with Vegetables

Day 22 Workout Plan

Sprinter Sit-Up Exercise

How To Do Sprinter Sit-Up Exercise?

  • Lie supine on your back on a mat.
  • Your both legs should be straight and elevated about a foot off the floor.
  • Set your both hands by your sides.
  • Start with sit up while pumping one of your bent arms as if you were sprinting while driving the opposite knee to your chest.
  • Reverse the move to return to the starting position, then repeat the sprinting motion with the opposite leg and arm and repeat.
  • Then Do this exercise 40 Reps.

 

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.

Diet plan to flat belly (Day 23)

Breakfast (307 calories)

  • 1 Medium Banana
  • 1 Serving Poached eggs on toast
  • 90 Grams of zucchini

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (344 calories)

  • 1 serving Cornmeal-Crusted Tilapia Sandwiches with Lime Butter

P.M. Snack (77 calories)

  • 1 medium apple

Dinner (422 calories)

  • 1 serving Singapore noodles

Day 23 Workout Plan

Standing Oblique Crunch Exercise

How To Do Standing Oblique Crunch Exercise?

  • Start with standing position.
  • Your both feet should be shoulder-width apart.
  • Your hands should be behind the head and elbows wide.
  • Elevate your right knee to hip level and twist torso toward it bringing the left elbow across the body in a crunch.
  • Return to start, then repeat on the left side.
  • Do this exercise 40 Reps.

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.

30 day ab challenge to flat belly (Day 24)

Breakfast (251 calories)

  • 1 Serving English Muffin and Yogurt.
  • 1 Clementine.

A.M. Snack (131 calories)

  • 1 large pear

Lunch (345 calories)

  • 1 Serving Cornmeal-Crusted Tilapia Sandwiches with Lime Butter

P.M. Snack (55 calories)

  • 1/3 cup low-fat plain Greek yogurt

Dinner (405 calories)

  • 1 Serving whole wheat spaghetti with roasted veg.

Day 24 Workout Plan

Oblique V-Up Exercise

How To Do Oblique V-Up Exercise?

  • Lie on your side on a mat
  • Your arm should be folded behind your ear.
  • You should keep your both legs together.
  • Elevate your legs from the mat as you raise top elbow toward the hip.
  • Set your opposite hand on the ground for stability.
  • Do this exercise 40 Reps.

 

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.

Diet plan to flat belly (Day 25)

Breakfast (251 calories)

  • 1 Serving English Muffin and Yogurt.
  • 1 Clementine.

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 Serving Cornmeal-Crusted Tilapia Sandwiches with Lime Butter

P.M. Snack (35 calories)

  • 1 Clementine

Dinner (475 calories)

  • 1 Serving cheese, tomato and ham deli tart.

 

Day 25 Workout Plan

Plank Jack Exercise

How To Do Plank Jack Exercise?

  • Start in a basic plank position.
  • Your elbows should be aligned under shoulders and toes.
  • Tight your abdominal muscles.
  • Your body should be straight from head to heels.
  • You should keep torso tight, hop feet out wide.
  • The hop feet back to the starting position and repeat.
  • Do this exercise 40 Reps.

 

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.

30 day ab challenge to flat belly (Day 26)

Breakfast (287 calories)

  • 1 Serving Easy Kale Feta Egg Toast

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 Serving Cornmeal-Crusted Tilapia Sandwiches with Lime Butter

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (405 calories)

  • 1 Serving Mason Jar Quinoa Salad.

 

Day 26 Workout Plan

Hindu Push-Ups Exercise

How To Do Hindu Push-Ups Exercise?

  • Start with cat position like in yoga.
  • Your hands shoulder-width apart.
  • And hips pointing to the ceiling.
  • Bit by bit, lower down to plank position and hold for 3 seconds.
  • Fall your hips to the floor.
  • Elevate your chest to the sky.
  • Then return to plank position and lift your hips to the downward facing cat position.
  • Repeat 40 times.

Advantages of this exercise:

This exercise can strengthen core muscles, chest, back, hips and more muscles like the shoulders and triceps

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.
  • Plank Jack Exercise ==> 25 Secs.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.

Diet plan to flat belly (Day 27)

Breakfast (292 calories)

  • 1 Serving Protein-Packed Hemp and Maple Pecan Oatmeal

A.M. Snack (131 calories)

  • 1 large pear

Lunch (301 calories)

  • 1 Serving Pepperoni Pizza Loaf

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (475 calories)

  • 1 Serving cheese, tomato and ham deli tart.

 

Day 27 Workout Plan

Hollow Body Holds Exercise

How To Do Hollow Body Holds Exercise?

  • Supine on your back on a mat.
  • Press your lower back muscles into the ground.
  • And planter flexion your foot.
  • Bit by bit and at th same time, elevate your both shoulders and legs.
  • Hold for up to 1 minute.
  • Do 40 reps.

Advantages of this exercise:

With this exercise you can get V-cut abs easily in 2021.

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.
  • Plank Jack Exercise ==> 25 Secs.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.
  • Hindu Push-Ups Exercise ==> 25 Reps

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.

30 day ab challenge to flat belly (Day 28)

Breakfast (251 calories)

  • 1 Serving English Muffin and Yogurt
  • 1 Clementine.

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (301 calories)

  • 1 Serving pepperoni pizza loaf

P.M. Snack (35 calories)

  • 1 clementine

Dinner (528 calories)

  • 1 Serving Cheese, Egg White and one Omelette.
  • 1 Slice Buttered Toast.

Day 28 Workout Plan

Mountain Skater Exercise

How To Do Mountain Skater Exercise?

  • Start with a standard plank position.
  • Get your left knee toward your right forearm.
  • Then bring it back to the starting plank position.
  • At the same time, get your right knee to your left forearm.
  • Do 40 reps.

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.
  • Plank Jack Exercise ==> 25 Secs.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.
  • Hindu Push-Ups Exercise ==> 25 Reps

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.
  • Hollow Body Holds Exercise ==> 25 Reps.

Diet plan to flat belly (Day 29)

Breakfast (266 calories)

  • Microwave Egg and Vegetable Breakfast Sandwich

A.M. Snack (131 calories)

  • 1 large pear

Lunch (318 calories)

  • 1 Serving Thai-Inspired Ground Turkey Skillet
  • 1 Clementine

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber tossed with a pinch each of salt & pepper

Dinner (502 calories)

  • 1 Serving Roasted Mediterranean vegetable pasta
  • 1 Medium Banana.

Day 29 Workout Plan

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.
  • Plank Jack Exercise ==> 25 Secs.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Criss-Cross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.
  • Hindu Push-Ups Exercise ==> 25 Reps

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.
  • Hollow Body Holds Exercise ==> 25 Reps.

30 day ab challenge to flat belly (Day 30)

Breakfast (266 calories)

  • Microwave Egg and Vegetable Breakfast Sandwich

A.M. Snack (131 calories)

  • 1 large pear

Lunch (378 calories)

  • 1 serving Thai-Inspired Ground Turkey Skillet

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (345 calories)

  • 1 Serving Tuna pasta

Day 30 Workout Plan

Morning Exercises

  • Basic Plank exercise ==> 25 Secs.
  • Double Leg Lift exercise ==> 25 Reps.
  • Double Leg Drop exercise ==> 25 Reps.
  • Side (Oblique) Crunches exercise ==> 25 Reps.
  • Squat exercise ==> 25 Reps.
  • Squat With Twist exercise ==>25 Reps.
  • Hip-Dip exercise ==> 25 Reps.
  • Heel Touch exercise ==> 25 Reps.
  • Sprinter Sit-Up exercise ==> 25 Reps.
  • Plank Jack Exercise ==> 25 Secs.

Midday Exercises

  • Roll Up Pilates exercise ==> 25 Reps.
  • Crisscross (Leg Cross) exercise ==> 25 Reps.
  • Reverse exercise ==> 25 Reps.
  • Crunch exercise ==> 25 Reps.
  • Bear Plank ==> 25 Secs.
  • Squat With Twist exercise ==>25 Reps.
  • Push-Ups exercise ==> 25 Reps.
  • Leg In And Out exercise ==> 25 Reps.
  • Standing Oblique Crunch exercise ==> 25 Reps.
  • Hindu Push-Ups Exercise ==> 25 Reps

Night Exercises

  • Side Crunch exercise ==> 25 Reps.
  • Panther Shoulder Tap ==> 25 Reps.
  • Burpees exercise ==> 5 Mins.
  • Mountain Climber exercise ==> 25 Reps.
  • Lunge Jump exercise ==> 25 Reps.
  • Side Plank exercise ==> 25 Secs.
  • Bicycle Crunch exercise ==> 25 Reps.
  • Jack Knife Crunch exercise ==> 25 Reps.
  • Oblique V-Up exercise ==> 25 Reps.
  • Hollow Body Holds Exercise ==> 25 Reps.

 

About Kyrillos

I am physiotherapist and love technology, so I created this website as a telemedicine platform to help people burn belly fat and lose weight