Day 1 | Day 2 | Day 3 | Day 4 | Day 5

The workouts I share with you will help your get strong abs.  To get maximum results, it will take overall FAT LOSS over your body, and that where you will REALLY see your body change! 

Need a nutrition program to go with the challenge?  Do one of my e-programs WITH the challenge (the 7-day jump start is a great place to start), and you will be well on your way to getting that FLAT BELLY!  

*** For a LIMITED TIME, as part of this challenge use code ABS30 to save 30% on Natalie Jill’s SHREDDED AB PROGRAM HERE

“Are abs really made in the kitchen?”

It depends.

Here is the deal with abs: Nutrition plays a huge role with almost everyone that has abs. This is because if you EAT more than you are burning in a day, you will store fat and have a layer over those abs.

If you are an athlete, train at a super high intensity, etc. the nutrition becomes slightly less critical as you are burning lots of calories and your metabolism works efficiently so that you will have a flat belly due to your hard training. This is why you will see ultra fit people or athletes get away with eating whatever they want and still having abs.

For example, I used to eat a super strict diet and would do long sessions of cardio to get those abs to come out of hiding.  As soon as I went off my “diet” they would disappear.

Now, due to my high intensity workouts, I am not nearly as regimented or strict with my diet, but I have abs all the time.  I also have to mention that I can’t remember the last time I did long slow cardio at the gym either.  It is nice to have abs without the hours of slow cardio and watching every bite.  The KEY is to train at a super high intensity so that my metabolism is always on fire.

Ready to get started?

Flat Belly – Day 1

For today:

• Planks- keep your core tight and focus on keeping your back straight to avoid that “C” curve in that lower back. Tuck your pelvis UNDER to avoid lower back pain and to strengthen that core.
• Cheek to Cheek Planks- a form of plank variation rotating your hips from side to side keeping your core tight
• “Up Up Down Downs”- switch back and forth between plank and pushup position keeping your core tight
• Plank Knee Tucks – alternate side to side bringing your knee to your chest Do these for as long as you can!
• FOR BEST RESULTS DO THESE WORKOUTS WITH Natalie Jills 7DAY JUMPSTART Nutrition Program

Day 1 TIP

“Is cardio important for abs”?

This depends. You have to get rid of the layer of fat for your abs to show. If you choose to do that through cardio it can be done but it is not necessary to log hours a day on the treadmill or spin bike. Training with INTENSITY is more efficient and changes the body much quicker.

So if you are looking to make a change quickly, you need to UP THE INTENSITY. If you are competitive runner, triathlete, etc., what I am saying about cardio really doesn’t apply to you- keep doing what you are doing as you are training at athlete level.

What I am talking about is all the people at the gym  leaning on the elliptical, walking on the treadmill, or slowly pedaling away on the exercise bike, all while reading or chatting on their cell phones for an hour or two a day.

That is NOT the intensity I am talking about. That may bring the abs out of hiding a little while, but inevitably most people don’t have 1-2 hours a day to spend on the treadmill.  If you want to get a flat belly in no time, focus on sprinting, plyos, competitive swimming or running, or other activities along those lines.

I give those a thumbs up!

Flat Belly – Day 2

For Today:

• Side Plank- Leaning on your forearm, keep your core tight and your hips off the floor
• Side Plank Dips- Holding the side plank position, dip your hip towards the floor and back up holding your core tight
• Side Plank Knee Lifts- in the side plank position, tuck your knee to your elbow
• Side Plank Tucks- holding the side plank position, use your free hand to reach through the space between your body and the floor
• FOR BEST RESULTS DO THESE WORKOUTS WITH Natalie Jills  7DAY JUMPSTART Nutrition Program

WORK THAT CORE!

Day 2 Tip

“I had a baby (or 2, or 3.3… Can I get Abs back?” I get this question a LOT! Here is my answer: YES!! EVEN IF you had a C-section. Now there is not a whole lot you can do to reverse the c-section scar and tissue, BUT you can dramatically change the appearance.

By developing the muscles in that area and losing overall body fat via your diet and training, you can drastically change the appearance of the area. It may be harder, it may take a bit longer but YES, YOU CAN!

In case you didn’t know, I am mother, so I know what it is like to deal with excess baby weight and over coming that to get abs.  I put a lot of that info together in my Body after Baby Program.

Now, “loose Skin” can be challenging, believe me, I know.  I have abs, but downward dog is just NOT a flattering exercise after having a baby. The skin is not as elastic as we age and pregnancy does seem to stretch/change the skin around the mid to lower stomach.

Even if the skin isn’t as tight as it used to be, you CAN still develop those muscles and you CAN lose overall body fat and that will drastically change the appearance of your stomach.

Most stretch marks will fade over time. Unfortunately exercising and diet will not change appearance of stretch marks.  What you can do is make sure you drink plenty of water and keep the skin moisturized from the outside as well.

Flat Belly – Day 3

For Today:

• Toe Touch Pike- laying on your back, keeping your legs and arms straight, bring your hands to your toes engaging your core
• Reverse Crunch Booty Lifts – keeping your legs straight, point your toes and lift your booty off the floor pulsing your toes towards the ceiling. Keep the c curve in your lower back FLAT…pushing it into the ground
• Flutter Kicks- keeping your legs straight, point your toes and cross your feet one over another back and forth to emulate a “flutter” . AGAIN Keep the c curve in your lower back FLAT…pushing it into the ground
• Windshield Wipers- bending at the waist, keep your legs straight and “wipe” your legs from side to side like a wind shield wiper
• Ab Shimmies- put your hands on the floor and reach towards your feet from side to side
• FOR BEST RESULTS DO THESE WORKOUTS WITH THE 7DAY JUMPSTART Nutrition Program

Day  3 Tip 

I frequently am asked What is the BEST ab exercise? I am a big fan of PLANKS. Here is the reason: they are GREAT for your lower back (when done with correct form) and they are AMAZING for CORE development. Planks are challenging to do, and there are lots of ways to progress the exercise and make it harder.

Doing planks gives you a stronger CORE which will improve your functional training with EVERY thing you do. They are also challenging, require a lot of energy and you DO burn calories doing planks as it is a full body exercise. So plank away!

Work up to 2 minutes and then start progressing the exercise.  Start by lifting 1-arm at a time.  Then 1-arm and the opposite leg.  Anything to make you unstable or that requires more balance is a GOOD thing.  If you can hold a plank for a long time you are on the right track!

Flat Belly – Day 4

For today:

• Superman Walk Outs- start from standing up and walk yourself out to a plank position with one last “reach”, walk yourself up and then switch sides
• Side Plank Kick and Reach- hold a side plank, lift your leg, lift your arm and hold
• Inch Worm Crawls- much like the super man walk outs, start standing, walk yourself out with your hands and then walk your feet to your hands, repeat
• Plank Tucks- in a plank position, jump and tuck your legs underneath you and jump back out, repeat

Day 4 Tip

I am NOT personally a fan of crunches…Not after what I learned about when I was dealing with my previous back pain. Now before you tell me “you are no longer following me because you love crunches” I am going to admit and share with you that YES, two years ago, if you had asked me how to get abs, I would have said CRUNCH AWAY, as that is what I HAD been doing.

But I was wrong. Yes, I had a great “6 pack” with those crunches but I also had a terrible time with back pain and hip problems and I had a very dramatic anterior pelvic tilt which was further made worse by lots of ‘crunches’.

I have since corrected my anterior pelvic tilt by changing my training and one of the first things I was told was to take the crunches out of my workouts. Not just minimize them, but completely out.

Through this experience, most of what I had suggested in the past has now has changed. What do I do instead? I have been sharing ALL of my favorite Ab and Core exercises throughout this Flat Belly Challenge week.

Flat Belly – Day 5

For today:

• Ab Lean Backs: on your knees, keeping your core engaged and your arms out in front of you, lean back
• Plank Fly Kicks- hold a plank and kick your leg back and tuck it in to your chest, repeat on both sides
• Mountain Climbers- hold a plank position and “run” , alternate tucking your feet into your chest
• Low Bicycles- lay on your back, keep your core engaged and focus on keeping your back flat to the floor, getting rid of the “C” curve, alternate bringing opposite knees to your chest
• FOR BEST RESULTS DO THESE WORKOUTS WITH THE 7DAY JUMPSTART Nutrition Program

Day 5 Tip  

Is there a magic pill to get rid of stomach fat? I hate to break it to you but no.  There is no  “magic pill” or wrap that melts belly fat.  You can lose temporary water weight but not fat with those things. Hard work, intensity, and proper nutrition are the ONLY “magic pills” that really work!

The ONLY way to lose belly fat and KEEP it off is to do it the healthy way. You have to work at it and BE CONSISTENT!

I can tell you that switching from a processed food diet to a clean and natural one (like my jump start program) will typically help you lose about 5 lbs week one and 2 lbs each week to follow. Learn more about the benefits of an unprocessed food diet  HERE

The reason you lose about 5 lbs week one on the 7 Day Jump start program is because you lose excess water and bloat in ADDITION to body fat.  By making that your LIFESTYLE, you should lose about 2 lbs of fat each week to follow until you hit your healthy weight.  Doing it properly means that you will experience realistic and long lasting RESULTS!

Now, there are a few exceptions to this rule. If you have a LOT to lose, and you are currently inactive and your diet is poor then you typically CAN lose weight a bit faster.  Along those same lines, if you only have 10 pounds to lose, you won’t lose 5lbs the first week.. you would lean out but not have a dramatic 5 lb fat loss that quick.

So it takes DECIDING, COMMITTING, and then DOING the work ☺ No magic pill just YOU doing the work!

Want MORE? Get Natalie Jill’s newest DVD that uses JUST your own body weight in 10 minutes a day. Get REV4 HERE

Want to do a 30 day free challenge with Natalie Jill now? Go HERE

Be Happy…  Be Healthy…  Be FIT!

– Natalie Jill