7-Day Flat Tummy Challenge: 8-Minute Intense Deep Core & Pelvic Floor Workout with Weights

Introduction

So, you’ve decided to take on the 7-Day Flat Tummy Challenge with an 8-Minute Intense Deep Core & Pelvic Floor Workout with Weights? Let’s dive in and sculpt that core of yours to perfection! Are you ready to feel the burn and see those results? Grab your weights and let’s get started!

Day 1: Getting Started

Congratulations on starting this fabulous journey! Today, we’ll kick things off with some basic core exercises to wake up those muscles. Here’s what you need to do:

  • Perform 1-minute plank for a solid core foundation.
  • Move on to Russian twists for oblique strength.
  • Finish with some leg raises for lower abdominal engagement.

Day 2: Adding Some Weight

Time to step it up a notch! Adding weights to your workout will not only challenge your core but also help in toning your pelvic floor. Here’s your plan for today:

  • Hold a dumbbell while doing sit-ups for extra resistance.
  • Incorporate weighted squats to engage your entire core.
  • Conclude with some kettlebell swings for a full-body burn.

Day 3: Keeping Up the Momentum

You’re doing great! Consistency is key, so keep that motivation going strong. Today’s workout focus will be all about endurance and control. Here’s what you’ll be doing:

  • Perform mountain climbers for an intense core and cardio boost.
  • Try out side plank dips to target your obliques.
  • End with some reverse crunches for a strong lower core.

Day 4: Pushing Through the Burn

Feeling the heat yet? It means it’s working! Embrace the burn and power through today’s routine like a champ:

  • Dive into bicycle crunches for a dynamic core workout.
  • Challenge yourself with weighted lunges to engage your pelvic floor.
  • Wrap up with some flutter kicks for that finishing touch.

Day 5: Embracing the Challenge

You’re halfway there! Don’t stop now; keep that fire burning within you. Today, we’ll focus on stability and balance:

  • Try out a plank with leg lifts to test your core stability.
  • Integrate deadbugs with weights for a full-body engagement.
  • Conclude with some bodyweight glute bridges for a strong pelvic floor.

Day 6: Almost There!

You’re so close to the finish line! Today’s workout is all about pushing yourself to the limits and feeling that burn like never before:

  • Go for Russian twist with a weight for an intense oblique workout.
  • Incorporate weighted leg raises for a killer core challenge.
  • Finish strong with some plank jacks for a full-body blast.

Day 7: The Final Push

Congratulations on making it to the last day of the challenge! Today, we’ll give it our all and finish strong:

  • Perform a full 8-minute circuit of all the exercises from the past week.
  • Challenge yourself to hold each exercise for the entire minute.
  • Celebrate your hard work and dedication to your core and pelvic floor health!

Remember to follow an 8-minute Deep Core & Pelvic Floor Workout 3-5 times a week, use weights during exercises for a flatter tummy and stronger pelvic floor, and stay consistent with the exercises for the best results. You’ve got this, rockstar! Time to shine! ✨