How to Get a Flat Stomach at Home in 30 Days

Introduction

How to get a flat stomach in a month at home, Many people aspire to get rid of their flabby abdomen, but it usually involves a lot of time and energy that few of us can devote. Luckily, there are things you can do on your own and at your own pace to get abs you never thought you could.

The Program

The good news is that it is possible to have a flat stomach in a month at home. You don’t need any special equipment, you don’t even need to spend hours at the gym. All you need is a mat and a little discipline to do a few exercises each day.

Boards

On your mat, lie on your stomach and support yourself with your forearms and toes. Keep yourself stiff and straight, like a board. Make sure you don’t slouch. Hold this position for 30 seconds. Increase the duration by 10 seconds per week to 40 seconds in the second week, 50 seconds in the third week, and a full minute in the fourth week.

Bike Crunches

On your mat, lie on your back with your legs straight and your hands touching your ears. Raise your right knee toward your chest. Simultaneously lift your upper body and twist so that your right knee and left elbow meet. Return to the starting position. Do the same with the left knee and right elbow, alternating between the two sides to complete 15 sets. Increase repetitions in increments of 5 each week. You will do 20 in the second week, 25 in the third week, and 30 in the fourth week.

Leg Lifts

On your mat, lie on your back with your arms at your sides. Keep your legs together and slowly raise them to a 90-degree angle off the floor, hinged at the hips. Slowly lower your legs without touching the floor. Hold this position for a second before raising your legs. Lower and raise your legs a total of ten times. Each week, increase your repetitions in increments of two so that you do 12 in the second week, 14 in the third week, and 16 in the fourth week.

 

Bird Dogs

On your mat, stand on all fours. Your knees should be bent and your arms extended under your shoulders. Extend your right arm in front of you while stretching your left leg behind you. Your right arm and left leg should be parallel to the floor. Hold this position for two seconds before returning to the starting position. Do the same for the left arm and right leg. Repeat this movement until you have completed 20 sets. Rather than increasing reps, increase the held position by two seconds each week. If you hold for two seconds in the first week, your hold should total four seconds in the second week, six seconds in the third week, and eight seconds in the fourth week.

Conclusion

How to get a flat stomach in a month at home will not be easy but it is doable. All you have to do is follow this program to the best of your ability. No cheating, if you ever feel discouraged, just think it will be worth it. For best results, combine this program with a healthy portion-controlled diet. Soon you’ll have the abs you’ve always wanted without ever having to spend time at the gym.