DAY 30 – 20 MIN FLAT BELLY & ROUND BOOTY WORKOUT – No Squats, No Jumping, No Equipment | Hourglass

This is the LAST DAY of the 30×30 workout challenge. This is a 2 in 1 20 MIN BOOTY AND ABS WORKOUT. No equipment needed and can be done at home. The first 10 minutes is booty and the last 10 minutes is abs. Remember creating abs & flat belly requires a combination of exercises to build strength, cardio focused training to burn fat, and – most importantly – a clean, balanced diet for optimal gut health and performance!

WORKOUT DETAILS

0:00 INTRO
0:27 BOOTY AND ABS

FOR YOUR ABS TO SHOW you need a low enough body fat % so your abs will pop through. (This is different for every individual)

Some tips to help lose bf % (bf=bodyfat)

1) caloric deficit (burn more calories than your body is consuming)

2) if you don’t like tracking your calories like me then being in a caloric deficit isn’t really sustainable. I do more of an 80/20 rule where I eat 80% healthy and 20% my favorite foods (almost like intuitive eating) I also don’t restrict myself but that doesn’t mean I’m not mindful of what I’m feeding my body. In the long run, restricting yourself can cause binging and overeating.

3) HIIT workouts (or really anything that gets your heart rate up and pumping like weightlifting, running, sprints, dancing, swimming, etc)

4) you only really need to train your abs 1-3xs a week (only 10-20 mins) you’ll be surprised how much you engage your core during other workouts that don’t “involve” abs. Ex: when you squat and deadlift you’re engaging your core so you’re working out your abs 🙂 this is why weightlifting can really help get those abs poppin.

5) LOTS of water and make sure you’re resting and stretching.

6) make sure you’re getting in your carbs, fats, and proteins and get more of your nutrients from Whole Foods like (eggs, ground turkey, chicken, shrimp, ham, oatmeal, peanut butter, bananas, fruits, vegetables, quinoa, rice, beans, hummus, sweet potatoes, ETC) don’t just eat McDonald’s everyday lol

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IMPORTANT DISCLAIMER: Celamarr strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Celamarr is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. Some titles and descriptions may include certain SEO keywords that may be perceived as misleading or may be perceived as a guaranteed result. Results vary from person to person and a video title/description/thumbnail should not be taken as absolute truth.

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