12 Days Of Fitness: Lose Belly Fat Challenge

12 Days Of Fitness: Lose Belly Fat Challenge December 8, 2018Leave a comment

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Give yourself the gift of a flat tummy with this 12 Days of Fitness Lose Belly Fat Challenge! This 12-day Challenge is great for slimming the waistline during the busy holiday season or ANY time of the year.

If you’re ready to get rid of stubborn belly fat, you’ll need to attack it from many directions!

For this reason, there are four parts to this Lose Belly Fat Challenge. For 12 days, you’ll do the following:

  1. Flat Belly Workout (performed 10 out of 12 days)
  2. Stop eating by 8:00 PM each day
  3. Drink eight 8-ounce (1 cup) glasses of water per day
  4. Avoid refined sugar for the entire 12 days (sugar from fruit is ok)

Sign up below to get your FREE printable 12 Days Of Fitness Lose Belly Fat Challenge Worksheet!

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1. Flat Belly Workout

The first part of the Challenge is a Flat Belly Workout designed to tone and tighten your abdominal muscles. These belly-flattening exercises include simple movements that emphasize control instead of speed or difficulty. The key to getting great results with these more controlled exercises is the right sequence.

I’ve taken all of the guess work out and provided the perfect sequence of exercises in the 12 Days of Fitness Flat Belly Workout. During the 12-day Challenge, this workout should be performed 10 out of the 12 days. Thus, take a break from the exercises on the 4th and 8th days of the Challenge. Make sure you grab your printable Challenge Worksheet by signing up above so that you can keep track of all 12 days. 

To ensure you perform the exercises properly, be sure to watch the below exercise demonstrations and read the descriptions carefully.

EXERCISE SEQUENCE: 1) Tummy Tuck x 25   ⇒   2) Seated Twist x 30 each side   ⇒   3) Controlled Kick x 15 each leg   ⇒   4) Double Leg Press x 15   ⇒   5) Around The World x 10 each direction   

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1. Tummy Tuck

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Starting position: While sitting on the floor, lean back onto your elbows and place forearms flat on the ground so that your hands rest close to your waist. Bend your knees to about 90 degrees and position knees hip-distance apart. Raise up on your toes until the tips are lightly touching the floor. Your heels should be raised off the ground.

Motion: Starting from your belly button, pull in your abdomen to slowly rotate your hips upwards in a “tucking” motion. When your hips can’t move anymore, squeeze and hold for 1 second before gently releasing back to the starting position.

Repeat 25 times.

IMPORTANT: Although the “tummy tuck” seems quite simple, this position will be the key to ensuring both your superficial and deep abdominal muscles stay engaged throughout the workout. So take your time to perfect it before moving on. 

2. Seated Twist

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Starting position: Sitting on the ground with knees bent about 90 degrees, place hands on top of knees. Raise up on your toes until the tips are lightly touching the floor. Your heels should be raised off the ground. Perform the “tummy tuck” motion to suck your belly button in. Then, slowly lower your torso back until you feel your abs engage. Hands should still be resting lightly on top of your knees but you should not be holding your knees.

Motion: Maintaining the “tummy tuck” position, slowly twist your torso while reaching your arm to the side. Your arm should follow a diagonal path until fingers are hovering just above the ground. Continue to hold the “tummy tuck” position as you return your arm back to starting position.

Perform 30 repetitions on one side. Then switch to the other side and perform 30 repetitions, for a total of 60.

IMPORTANT: hold the “tummy tuck” position throughout the entire arm motion.

3. Controlled Kick

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Starting position: Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Repeat the “tummy tuck” and slowly extend one leg straight as you lower it until your foot is about 6 inches above the ground.  Hold the “tummy tuck” position as you slowly return your leg back to the starting position. Repeat with the other leg.

Perform a total of 30 repetitions (15 on each leg).

IMPORTANT: repeat the “tummy tuck” immediately before each repetition and hold it throughout the entire leg motion.

4. Double Leg Press

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Starting position: Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling.

Motion: Repeat the “tummy tuck” and slowly extend both legs straight while keeping your feet at approximately eye-level.  Hold the “tummy tuck” position as you slowly return your legs back to the starting position.

Repeat 15 times.

IMPORTANT: repeat the “tummy tuck” immediately before each repetition and hold it throughout the entire leg motion.

5. Around The World

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Starting position: While sitting on the floor, lean back onto your elbows and place forearms flat on the ground so that your hands rest close to your waist. Keeping your knees together, bend them to about 90 degrees. Perform a “tummy tuck” and slowly raise bent knees until your shins are parallel with the ceiling. Spread knees just wider than shoulder width, but keep toes together.

Motion: Squeezing your abs to hold the “tummy tuck” position, and keeping the angle at your knees the same, slowly draw a circle with your toes.

Perform 10 circles in one direction followed by 10 circles the other direction, for a total of 20. 

IMPORTANT: keep your abs engaged by maintaining the “tummy tuck” position throughout the entire circular motion. Also, make sure your thighs do not come too close to your chest while performing the exercise. Look very closely at the angle between my torso and thighs to get an idea of what it should look like.

2. Stop eating by 8:00 PM

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During the Lose Belly Fat Challenge you should stop eating by 8:00 PM.

This is to cut out late-night snacking and save night time for sleep! As your body prepares for rest and repair, your metabolism slows and food is processed differently. Because of this, calories eaten late in the evening and overnight are more likely to be stored as fat.

Thus, it’s best to end eating for the day with a well-balanced dinner at a reasonable time.

If you’re having a hard time managing your appetite, check out this post full of great tips on how to calm hunger.

3. Drink eight 8-ounce (1 cup) glasses of water

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Every day during the Challenge you should drink eight cups of water. Water has many health benefits! But when it comes to getting a flat belly, drinking plenty of water is key to getting rid of belly bloat!

When you’re not getting enough water, your body actually retains water to prevent dehydration. So drinking more water can help reduce water retention. In addition, drinking water helps prevent constipation, another cause of belly bloat.

Lastly, drinking water before meals has an added bonus of helping with appetite control. Drinking 16 oz (2 cups) of water 30 minutes before meals can help you feel fuller faster, which results in fewer calories eaten per meal.

Be sure to keep a water bottle at arms reach throughout the day to more seamlessly integrate drinking water into your routine. Just make sure you don’t overdo it with the pre-meal water, for consuming too much too close to meal time can interfere with digestion.

4. Avoid refined sugar

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You should eat no refined sugar during the entire duration of the 12-day Challenge.

Refined sugar is a no-no during the Challenge for two main reasons:

  1. Refined or processed sugars add calories but provide little-to-no nutritional value to your diet (so-called “empty calories”).
  2. Because your body breaks down refined sugars so rapidly, you are at risk of overeating because you don’t feel full after eating them (regardless of the calorie content).

In addition, the impact of sugar on insulin levels can have negative implications on weight management. Read this post to learn more about how sugar may be derailing your weight loss goals.

Refined sugar to look out for includes:

  • Sugary drinks, like soda, energy drinks, sweetened fruit juice, and sweetened coffee
  • Candy
  • Baked goods, with added sugar
  • Low-fat foods with added sugar, like low-fat, sweetened yogurt and low-fat, flavored coffee drinks

But there’s a bit of a silver lining. Sugar from fruit is ok! In fact, there are many fruits that actually help aid in weight management. Read about these fruits (and more) in this post of the best weight loss foods.

I hope you enjoy this 12 Days Of Fitness Challenge. If you’re ready to lose belly fat for a slimmer, trimmer waistline, get started today! You’ll be amazed at what you can achieve in only 12 days. Don’t forget to leave a comment if you give it a try!

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You'll be amazed at how you can effectively slim your waistline and flatten your belly in as little as 12 days! Get rid of stubborn belly fat with this FREE 12 Days Of Fitness Challenge! | fitness challenge | belly fat workout | get rid of belly pooch | lose belly fat | melt belly fat | burn belly fat | ab workout | weight loss for women | fitness for women | fitness for beginners | #bellyfat #losebellyfat #weightloss #fatburning

You'll be amazed at how you can effectively slim your waistline and flatten your belly in as little as 12 days! Get rid of stubborn belly fat with this FREE 12 Days Of Fitness Challenge! | fitness challenge | belly fat workout | get rid of belly pooch | lose belly fat | melt belly fat | burn belly fat | ab workout | weight loss for women | fitness for women | fitness for beginners | #bellyfat #losebellyfat #weightloss #fatburning

You'll be amazed at how you can effectively slim your waistline and flatten your belly in as little as 12 days! Get rid of stubborn belly fat with this FREE 12 Days Of Fitness Challenge! | fitness challenge | belly fat workout | get rid of belly pooch | lose belly fat | melt belly fat | burn belly fat | ab workout | weight loss for women | fitness for women | fitness for beginners | #bellyfat #losebellyfat #weightloss #fatburning

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