Flat stomach in 6 weeks from Jillian Michaels - a modern training method presented by an American trainer. A course that will help you find a slim body!
All women and girls want to have a slim body, a toned butt and a flat tummy. However, are you making every effort to achieve your dreams? Today we will talk about how to get an athletic belly.
If you think that having a flat stomach is something out of the realm of impossible, then we are about to truly surprise you!
You can achieve the desired result in just 6 weeks! And all thanks to the fact that there is such a technique as “Jillian Michaels: flat stomach in 6 weeks.”
With the help of the program of American trainer Jillian Michaels, in a short course of exercises you will become the owner of a slim figure, thin waist and flat stomach!
Jillian Michaels belly workout
Required equipment: no
Directions: After warming up for five minutes, repeat this workout pattern twice. For the best effect, first from the left side, then, the second circle, from the right side. Finally, do five minutes of stretching.
| EXERCISES | TIME |
| Plank | 25 seconds |
| Bike | 25 seconds |
| Worm | 25 seconds |
| Crunchy | 25 seconds |
| Climber | 25 seconds |
Plank
- Starting in a plank position, bring your left knee toward your triceps and, holding it, lower your knee to your wrist, then lift it up to your triceps.
- Return your leg to plank position.
- This completes one rep. Continue for 25 seconds.
- Repeating this pattern, perform the exercise on the right side.
Bike
- Lie on your back with your knees bent and your feet off the floor.
- Place your fingertips behind your head, keeping your elbows wide apart and being careful not to pull your head up. Keep your chin away from your chest and look at the ceiling.
- Bring your right elbow to your left knee. Switch and bring your left elbow to your right knee. Continue cycling your knees for 25 seconds.
Cardio exercise worm
- First, lean forward and tiptoe to fully extend your arms.
- Raise your feet on tiptoes and return to your hands. Keep your legs and arms as straight as possible and let your abs do most of the work.
- Do as many exercises as you can in 25 seconds.
Crunchy
- Lie face up with your arms at your sides and off the floor.
- Lift your head and shoulder blades up as you reach your left hand to the inside of your left ankle.
- Then switch to the other side by reaching your right hand toward your right ankle.
- Move from side to side for 25 seconds.
Climber
- Get into a plank position.
- Raise your right knee toward your chest while tapping your foot on the ground.
- Jump and switch so that your left knee moves toward your chest and your toes touch the floor.
- Continue running in place, kicking your feet out, for a total of 25 seconds.
Tags: video, Jillian Michaels, abdominal exercises, fitness
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The essence of the Jillian Michaels program
Since water does not flow under the lying stone, you will have to work hard. After all, this course does not include banal abdominal crunches. It is the strongest fat-burning workout where you need to sweat a lot.
The most important thing in this case is to remember a simple rule :
“It is useless to pump up the abs without carding, otherwise the upper belly fat will not go anywhere”
Consequently, the training program is carried out at a fast pace.
However, the result is worth it! Are you ready to give 100% for your dream? Then let's go!
READ ALSO: Fasting day: on kefir, buckwheat, cucumbers and apples
Workout with Jillian Michaels
Jillian Michaels has a reputation for being a very resilient trainer. All her workouts are very intense and tough. But despite this, thanks to her programs, the destinies of many people around the world have changed. The main difference between her training is that it combines several different training areas, such as:
- kickboxing;
- aerobics;
- yoga;
- Pilates;
- plyometrics;
- power elements.
A Brief Overview of Jillian Michaels' Training Principles
In her programs, Gillian uses interval and circuit approaches, and also combines different types of load into one set. For example, the most famous program is “Slim figure in 30 days” (30 Day Shred). The entire training course consists of three types of special exercises. This is a 3-2-1 scheme, which means 3 minutes for strength training, 2 minutes for core training, and 1 minute for abdominal exercises.
In separate training complexes, such as “Burn fat, boost metabolism” (Banish fat, boost metabolism), in one set she combines complex exercises with simpler ones according to the interval principle and repeats the set twice - in a circular manner.
As a rule, Jillian Michaels' workouts are aimed at working out the whole body, but in some long-term complexes she uses the division of the body into upper and lower parts. A prime example is the 90-day Body Revolution program.
The peculiarity of most of her training programs is that they are divided into stages - with each subsequent stage the exercises change and the program becomes more complicated. Both beginners and trained girls can practice using her video. In most videos, she has two assistants - one shows a complex version of the exercises, and the other demonstrates a simple one. However, you will have to train at least five days a week. Don't rush to close the page, the good news is that on average her workouts last 25-30 minutes.
In addition to these programs, there are several additional ones - this is the program “Yoga for weight loss” (Yoga Meltdown), “Strong Body” (Hard Body), “Killer Buns and Thights” and others.
Who can take Jillian Michaels programs?
Anyone can train using Jill's videos.
Beginners can start with programs such as 30 Day Shred, Ripped in 30, Kickbox Fast Fix, Beginner Shred ), “Hot body, healthy mom”, losing weight on the show “The Biggest Loser” - “Last Chance Workout”.
For people with an average level of fitness, “Killer Buns and Tights”, “Killer abs”, “Killer Arms and Back”, “Body Revolution”, “Killer Arms and Back”, “Extreme Shed & Shred”, Yoga for weight loss (Yoga Meltdown).
Trained people can engage in the following programs: “Hard Body”, “Killer Body”, “Body Shred”, “Yoga Inferno”, “Lose Weight in a Week” (One Week) Shred), and also remember the old training complexes - “Accelerate your metabolism” (Banish Fat, Boost Metabolism) and “No More Trouble Zones”.
If you have completed the “Slim figure in 30 days” set of exercises, then you can try its improved version “Lose weight in 30 days”. It differs from the previous version in that it contains only two more complex levels.
After completing these two courses, the trainer advises you to correct the problem areas of your body. If you want to tighten your stomach, then you need to use Gillian’s advice, which she outlined in the “No Problem Areas” program. This is a complex set of exercises. They last for more than an hour, but then you will gradually begin to get used to it, because there is a good incentive for this.
What do you need for home workouts?
For most workouts, Jillian Michaels only needs dumbbells, but she often uses other sports equipment. To train according to simple programs like “Slim Body in 30 Days”, “Killer Hips and Buttocks” or to conduct an emergency “Last Chance” workout, you will only need dumbbells of the same weight - an average of 2-2.5 kg. The same dumbbells are suitable for the intensive “No Problem Areas” class.
In the 90-day Body Revolution complex you will need dumbbells of different weights - from 2 to 5 kg, as well as an expander. For the cardio workouts from “Body Revolution”, as well as for the aerobic “Speed Up Your Metabolism” and “Kickboxing”, all you need is your time and desire. By the way, some cardio workouts by Jillian Michaels will be a good help for those who work out in the gym. They can be done at home on days free from strength training.
In order to withstand the entire training complex and not give up halfway, psychologists advise creating a special calendar. After each lesson, you need to note all your achievements. This greatly increases your motivation and self-esteem.
Nutrition according to Jillian Michaels
As you know, any workout should be supported by proper nutrition in order to get rid of excess weight and not gain it back. Each course comes with separate tips on healthy eating and dieting.
As for the author's diet, it requires four meals a day. Gillian believes that you need to keep a special diary, which should display the results of your weight loss. This will allow you to check how suitable this diet is for you and whether it is worth sticking to it further. Your menu should contain only healthy and healthy foods. These include whole grain bread, vegetables, fruits, lean meats and seafood. Your food should also contain a huge amount of protein, which is essential for the body during strength training. The main taboo is fast food and other food garbage, which Jill herself, in her author’s show, does not hesitate to throw out of the refrigerators of her charges.
Don't be afraid to make your workouts more challenging. The path to an ideal figure has never been easy. This fact is once again proven by the fitness programs from Jillian Michaels.
Author: Zhanna Sh. (especially for) Copying this article in whole or in part is prohibited.
Pros and cons of the Flat Belly in 6 Weeks program
It is important to consider all the pros and possible disadvantages of such training!
Pros:
- Every person in sports has his own weak points, and these are the ones that need to be emphasized in training. For most girls, the stomach is one of the most problematic areas. In this course of exercises, the emphasis is on the stomach and waist - the training will be very useful.
- The duration of one workout is 30 minutes. Just 3.5 hours a week and now you’re standing and admiring yourself in the mirror.
- Since this is not only an “abs pump”, but also a cardio exercise, you will lose weight faster (while maintaining the correct diet).
- Famous trainer Jillian Michaels indicates specific timing for the program. Just six weeks. This means that it will be psychologically easier for you to move towards your cherished dream.
What is “Flat Belly in 6 Weeks from Jillian Michaels”?
Everything is very simple.
The training itself is divided into 2 levels, each of them lasting 3 weeks. Duration: 30 minutes.
Flat stomach in 6 weeks. Level 1
The first level, Level 1, is performed by beginners who have just begun to get acquainted with the program.
Flat stomach in 6 weeks. Level 2
And in the 4th week, when your body is prepared for more intense training and serious loads, proceed to Level 2 .
For the exercises you will need:
- dumbbells 1-3 kg
- gymnastics mat.
Perform exercises on the floor that place stress on the upper and lower abs.
The whole session consists of 2 cycles: you do several intense exercises and then repeat them again.
Let us note that this workout is not recommended for beginners in fitness. If you are a sports person, the “Flat Belly in Six Weeks” program will be quite difficult for you to complete.
