6 Minutes Every Day – Here’s What Happens to Belly Fat
There are a lot of people that have trouble making a difference between the word core and the word abs. These are really different. You need to know that core is a larger term and it involves the abs, glutes, lower back muscles, and hips. Therefore, if you train your core, you can improve the body posture, soothe lower back pain, boost athletic performance and prevent injuries. So, we are here today to show you an exercise plan that will help you keep the body fit and get rid of the belly fat.
Exercises to Help You Get Rid of the Belly Fat
Day one consists of 3 exercises, and you only need 5 minutes of your time for them. You can always do them twice if you want more.
1. Skyscrapers- 10 Per Side
These are a modification of a plank, but more challenging. What you need to do is go in a straight-arm plank position and rotate and go into a side plank. Then, stack your feet one in front of the other and put your hands up in the sky. Then, back down in the same position and do a regular straight arm plank.
2. Windshield Wipers- 10 Per Side
These are done lying down and they can build the rotational core strength you need as a foundation. Just lie on your back on the floor and raise your legs 90 degrees. Then, spread your arms straight out to the sides for support. Make sure to rotate the legs to one side and stop a bit before touching the floor. Rotate to the other side and bring the arms closer to the body so they offer less stability.
3. Army Crawls- 36 Steps
Start in a plank position with the shoulders over the wrists, the feet together and the body in a straight line. Then, bend the left arm so that it goes in a forearm plank position. Next, bend the right arm so that you are in full forearm plank position. Then, lift your hand and place on the mat below your shoulders as you push through your palm to lift yourself. When you reach the top, place the right palm on the floor under the right shoulder and push back into a full plank. Do the same with the right arm.
The plan for this day contains 4 moves, and again, you only need 5 minutes of your time. Of course, you can do it more if you want to.
1. Breakdancer- 15 Per Side
Bend down so that your hands touch the ground and keep the feet hip-distance apart. The shoulders need to be stacked over the wrists, the knees bent to 90 degrees, your back flat, and abs engaged. This is how you start. Then, lift one hand off the ground and bring the opposite foot off the floor. Rotate your hips as you bring your leg through kicking it out to the opposite side. Afterward, rotate your hips back and kick the opposite foot through while you are switching the hands on the ground.
2. Skydiver- Hold For 30 Seconds
Start lying on the floor with the legs extended and the arms out at 90 degrees by the head. Then, pull your body up off the floor and squeeze everything on the backside. Finally, lower your body back to the initial position and do it again.
3. Dead Bug- 10 Repetitions
Start lying on your back with the arms extended in front of your shoulders. Then, bend the hips and knees to a 90-degree angle. Then, tighten the abs and press the lower back into the floor. Breathe in deeply and as you exhale, extend the left leg toward the floor and bring the right arm overhead.
4. Thread the Needle- 10 Per Side
Start on the side on the floor with the elbow directly underneath the shoulder and feet and knees stacked. Then, lift the hips to a side plank with your free arm up towards the ceiling. Then, take the free arm and thread it through the open space underneath while you are rotating the shoulders and hips toward the floor.
Do the following 4 exercises on the fourth day for 6 minutes.
1. Crab Kicks Into Superman- 6 Per Side
Sit on the mat with your knees bent and the feet together and then place the hands behind with your fingers facing backward. Afterward, lift your hips off the mat and kick the right leg up and go into the superman position. Raise your hand and legs 4-5 inches off the ground and hold for 5 seconds. Turn to the initial position at the end.
2. Star Leg Raise- 10 Per Side
Lie on the back with the legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until the butt gets off the floor. When it does, lower the legs slowly down until they are above the floor. Hold this a bit and raise the legs back up. Repeat.
3. Side V-Ups- 10 Per Side
Lie on the side with the bottom laid out beside your and the other arm beside your head. Then, crunch up towards your hip and raise both of the legs at the same time while you are contracting the obliques at the top of the motion. Finally, lower both of the legs and the upper body back down to the floor and do it again.
4. Side- 10 Per Side
Do small sit-ups while you are on the side. That is all!