A Daily Bodyweight Circuit To Flatten Your Belly | XpertsReviews.com

If you want to firm your stomach and reduce your waistline, we have great news: incorporating this bodyweight circuit into your daily routine can help you lose weight and flatten your stomach. We discussed with Caine WilkesOlympian and certified weightlifting coach in the United States at Review of Garage Gymwhich says that by using just your body as resistance, you can target multiple muscle groups, including your abs, obliques (side abs), and lower back, all of which are crucial for a strong, lean core.

Research shows that high-repetition bodyweight training elevates heart rate, providing cardiovascular benefits and increasing strength. Additionally, bodyweight exercises can help improve your stability and endurance because they often involve functional movements that mimic real-life activities, like lifting, bending, and twisting. These moves help you build core strength and sculpt a well-defined midsection.

Without further ado, let’s dive into the best daily bodyweight circuit to flatten your stomach and shrink your waist.

In this article:

A Daily Bodyweight Circuit to Flatten Your Stomach and Shrink Your Waist

What you need: This workout only requires your body weight, which means you can do it almost anywhere and anytime. Wilkes designed the workout to target the entire body, focusing on core strengthening and fat burning. If you push yourself, you can expect to finish it in about 20 to 30 minutes.

The routine:

Complete 4 of the following rounds.

• Bodyweight squats (10 reps)
• Push-ups (10 reps)
• V-ups (15 reps)
• Supermans (15 reps)
• Lunges around the world (5 reps per leg)
• Jumping Jacks (30 reps)

1. Bodyweight Squats (10 reps)

How to do it:

1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Lower your body by bending your knees and hips, pushing your hips back as if you were sitting in a chair.
3. Keep your back straight and your chest lifted as you lower yourself until your thighs are parallel to the floor.
4. Push through your heels and return to the starting position.

Advice: Maintain a neutral spine throughout the movement and keep your knees over your toes.

“The bodyweight squat is a great leg burner, but it’s also a full-body workout, engaging the core, back, and upper body to maintain good form throughout the movement,” says Wilkes. “Full-body exercises are great for weight loss because they can help burn more calories.”

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2. Push-ups (10 reps)

How to do it:

1. Start in a plank position, with your hands slightly wider than shoulder-width apart and your body forming a straight line.
2. Lower your body toward the floor by bending your elbows while keeping your body tight and your back flat.
3. Once your chest almost touches the floor, press through your palms to return to the starting position.

Advice: Avoid letting your hips sag or rise when you perform the push-ups. Engage your core and maintain good form throughout.

“Proper push-ups are a time-under-tension challenge because you stay in a plank position throughout your set, burning the shoulders and core. As you perform push-ups, try to maintain a straight line from your feet to your shoulders, not letting your hips rise too high and not letting your back sag or relax,” says Wilkes.

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3. V-ups (15 reps)

How to do it:

1. Lie on your back with your arms extended above your head and your legs straight.
2. Simultaneously lift your legs and arms off the floor, reaching your hands toward your toes.
3. If you can’t touch your toes at first, just reach your legs as high as possible.
4. Slowly lower your arms and legs back to the starting position, keeping your core engaged.

Advice: Keep your movements controlled and avoid using momentum to complete reps.

4. Supermans (15 reps)

How to do it:6254a4d1642c605c54bf1cab17d50f1e

1. Lie face down on the floor with your arms extended in front of you and your legs straight.
2. Simultaneously lift your arms, chest and legs off the floor, engaging your back muscles.
3. Hold the elevated position for 3 counts before lowering back to the ground.
4. Repeat for the desired number of repetitions.

Advice: Squeeze your glutes and lower back at the top of the movement to maximize engagement.

Supermans are a great exercise for strengthening the lower back, glutes, and shoulders, which is essential for improving posture and supporting core strength. By targeting the posterior chain, this move balances anteriorly focused exercises, promoting overall strength and stability while helping to reduce size.

“Supermans help engage the upper and lower back muscles, which is a nice addition after the sit-ups of V-ups,” says Wilkes.

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5. Lunges around the world (5 reps per leg)

How to do it:

1. Stand with your feet together.
2. Step forward into a lunge, lowering your back knee toward the floor until your front thigh is parallel to the floor.
3. Step back and perform a side lunge to your left, lowering your hips while keeping your chest up.
4. Step back and perform a reverse lunge, moving your leg back while maintaining good form.
5. Perform all 3 lunges (front, side, back) for one repetition on each leg.

Advice: Keep your torso straight and avoid letting your knee go past your toes during lunges.

Wilkes explains: “This simple lunge variation involves the adductors and abductors alternating with lateral lunges.”

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6. Jumping Jacks (30 repetitions)

How to do it:

1. Stand straight with your feet together and your arms at your sides.
2. Jump your legs wide while raising your arms above your head.
3. Return to the starting position by bringing your arms to your sides.
4. Try to maintain a consistent pace throughout the movement.

Advice: Land gently to reduce the impact on your joints and keep your core engaged.

Adam Meyer, RHN