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Everyone dreams of having a flat stomach and well-sculpted abs.

Except that the layer of fat at the level of the abdominal belt is difficult to remove!

Indeed, those who have already tried core exercises know that it is particularly difficult to get rid of this "little buoy".

Fortunately, with a good diet and a good training method like this, you will finally be able to say goodbye to your "little buoy" easily.

So, ready for the challenge in just 4 weeks to have a flat stomach? Let's go ! Look :

The challenge to have firm abs

Don't worry, this abs challenge is easy! To lose your little tummy in just 4 weeks, just follow these simple rules:

1. Do the 6 exercises below for 1 min each and without pausing between each exercise. Then do 3 sets of these exercises without resting more than 2 minutes between each set.

2. In one week, do 3 days of exercise, 1 day of rest, 2 days of exercise, then 1 day of rest. Repeat for 4 weeks.

3. Start on Monday, and your days off will be Thursdays and Sundays.

4. Go for a walk, run or jog for 30 to 60 minutes a day. Everyday !

5. Do not eat bread, pasta, or foods high in sugar or fat.

6. Eat lots of vegetables, poultry, and fruits.

7. Here are the foods you can eat from time to time: dairy products, meats (fat free), eggs, nuts, etc.

Follow this training program for at least 4 weeks.

Remember that it is onlyafter over a period of 1 month that you will see significant changes in your abdominal belt!

And don't panic if you feel burns after the first few days of your workout! It's only your abdominal muscles that tell you you're on the right track :-)

So, don't stop working on them until you've reached your goal!

The 6 best exercises to lose your belly

We have selected for you the 6 most effective exercises to work all of your abdominal muscles. Here they are :

1. Reverse crunch

Here's how to properly perform a reverse crunch:

1. Lie on your back, palms down.

2. Put your legs in an upright position and keep them perpendicular to the floor for the duration of the exercise.

3. Lift your hips off the floor and bring them closer to your chest. Keep your legs straight at the same time.

4. Pause for 2 sec, then slowly lower your hips until they touch the floor. Repeat these steps.

2. Scissors

The scissor exercise is easy to do and it particularly works on your lower abdominals. So, get ready to cut the air with your legs! :-)

1. Lie flat on your back, and put your arms at your sides with the palms facing down. Avoid letting your lower back arch.

2. Lift your shoulders slightly off the floor.

3. Elevate both of your legs a few inches off the ground.

4. Lift the left leg 90 °, up to the ceiling.

5. Do the same movement with the right leg and lower the left leg at the same time. Repeat this movement.

3. Cross crunch

This exercise works your oblique muscles and helps burn excess fat all over your body. It is a must to make your little belly disappear. Here's how to do it:

1. Lie on your back and place your hands behind your head.

2. Bend your knees and place your left ankle on the right knee: this is the starting position.

3. Bring your right elbow back to your knee, lifting your torso slightly upward. Remember to contract your abdomen during the entire movement.

4. Hold this position for 2 sec, then return to the starting position. Repeat this movement for 30 sec.

5. Reverse (left elbow and right knee) and repeat the movement for 30 sec.

4. Plank with alternating elevations

Already familiar with the plank exercise? This even more intensive version will help you shed your extra pounds. Here's how to do it:

1. Get into a plank position, with your arms straight below your shoulders. Your body should form a straight line from head to toe. Your feet are shoulder width apart.

2. Raise your right arm and your left leg at the same time.

3. Hold this position for 2 sec, then return to the plank position.

4. Reverse the position (left arm and right leg) and repeat the movement.

5. Crunch with rotations of the outstretched arms

This is the famous "Russian twist", one of the favorite exercises to strengthen the abdominal belt. Here's how to run it properly:

1. Lie on your back with your arms extended above your chest and your hands folded together.

2. Lift your back and legs off the ground, maintaining your balance in the glutes. Your back should be straight and your knees slightly bent.

3. Contract your abdomen and bring your straight arms to one side of the body.

4. Rotate them to bring them to the opposite side. Repeat this movement.

6. Cross climber

I'm warning you, we saved the hard part for last, the one that will make you sweat like never before! To increase your heart rate, do this exercise as fast as possible. The goal is to do as many reps as possible in just 1 minute:

1. Get into a plank position, with your arms straight below your shoulders. Your body should form a straight line from head to toe.

2. Lift your right leg up bringing the right knee to the opposite elbow.

3. Lower your leg back to the starting position, then raise the left knee to the right elbow. Repeat the movement, alternating on each side.

Your turn...

Have you tried this workout to build your abs in just 4 weeks? Tell us in the comments if it worked for you. We can't wait to hear from you!

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Also to discover:

Take the Challenge: 30 Days To Have Abs and Beautiful Buttocks.

A flat stomach and muscular abs in ONLY 6 MINS (without equipment).