A slender and fit body always attracts attention. No man is able to resist a beautiful female figure with chiseled reliefs and smooth lines, which can only be achieved with regular sports activities. Jillian Michaels' Flat Belly in 6 Weeks program will help you achieve your ideal waistline.
Women's psychology is structured in a special way. The fundamental factor of self-confidence, sound self-esteem, and good spirits has traditionally been considered the number of admiring male glances.
A properly designed training program can help you achieve the desired results. But perfection is often impossible to achieve on your own. In such a difficult matter as sport, a professional approach from a competent coach is needed.
Such a specialist is the internationally recognized fitness trainer Jillian Michaels. Her unique video lessons can help all women - they inspire, guide on the right path and discipline.
Gillian did the impossible - she proved to the whole world that even a housewife can achieve a beautiful body in just a month and a half, without leaving home.
What is the “6 pack in 6 weeks” program?
The original name of the course is “6 Week-6 pack”. There are two versions of the adapted Russian translation on the Internet:
- “6 pack in 6 weeks.”
- “Flat stomach in 6 weeks.”
Just by the name itself, it becomes clear that the workout is designed to strengthen the muscles of the lower and abdominal muscles. However, Gillian never limits herself to narrowly focused training, simultaneously giving loads to all muscle groups.
And yet, Gillian’s main goal, set during the implementation of this program, is to achieve maximum results in reducing the volume of the abdomen and waist.
The famous trainer has developed classes using her own methodology, which she uses in all fitness lessons. She is convinced that only consistency and rhythm of training can lead her students to the desired result.
Therefore, this program could not do without strength, cardio and exercises to strengthen the abs, which fit into a 30-minute framework.
A special feature of the training sessions created by Gillian is the level differentiation of classes. There are 2 levels in the “Flat Belly in 6 Weeks” program:
- Level 1. A half-hour workout designed to be repeated daily for 3 weeks. Gillian included exercises that prepare the body for increased level 2 load.
- Level 2. The duration of the level is identical to the previous one, however, technically, the workouts become more complex and are designed for a body that is already ready for stress.
The course in question is truly revolutionary, because... designed for the individual needs of each woman, despite being accessible to everyone.
Course Features
This course is similar in many ways to other works by Jillian Michaels:
- “Slim figure in 30 days” with video
- “Lose weight in 30 days” with video
In general, the following features can be noted:
- The trainer took care of the comfort of her charges and calculated the load based on how physically resilient each woman who turned to her video lessons was.
- Gillian's assistants perform 2 versions of the same physical activity: light (without weights with dumbbells) and difficult. That is why the course is suitable for those who have not turned to sports for many years and have lost their physical shape.
- Gillian not only shows how to perform each task correctly, but also explains technically important points in an accessible language, focusing even on common mistakes.
- Taking each step and movement, the trainer explains why it is needed and what the sensations should be when performing each exercise.
- From the first seconds of the videos, Gillian motivates women not only with her appearance, but also with wonderful slogans, urging them not to feel sorry for themselves and to work hard.
- Jillian Michaels is always honest with her viewers - she does not hesitate to say that her program is complex, but for an excellent result you need to work long and hard. Looking at her beautiful body, millions of women understand that even the most difficult workouts are worth it.
What to equip for training
The “Flat Belly in 6 Weeks” program requires minimal sports equipment. Every woman often has everything she needs for classes:
- a training mat (this can be a special fitness mat, or any other convenient for you personally);
- small dumbbells (there is no need to buy weights specifically for exercise, because plastic bottles with water or sand weighing from 1 to 3 kg can be used as a substitute);
- water;
- comfortable elastic clothing, preferably intended for fitness;
- actually the video lesson itself and full combat readiness to get rid of excess weight.
The trainer set out to make the classes accessible and understandable to everyone. Fortunately, she succeeded.
Advantages and disadvantages of the program
There is nothing perfect in the world. Therefore, we recommend that you familiarize yourself with the list of pros and cons of the course before starting classes.
Advantages:
- Level differentiation;
- Advice from the course author;
- Efficiency;
- Achieving excellent results in just a month and a half;
- Unpretentiousness in sports equipment;
- An integrated approach to training;
- The training duration is only 30 minutes/day.
Flaws:
- Difficulty of exercises;
- Repeating identical exercises for 3 weeks;
- Rapid appearance of body definition (for some women who simply want to lose weight, this state of affairs is a disadvantage).
But you can’t judge without experiencing the effectiveness of the exercises proposed by Gillian yourself. Millions of women were satisfied with the results. This indicates that the program has significantly more benefits.
That is why we propose to consider in detail both levels of this course.
Jillian Michaels - Flat stomach in 6 weeks - Level 1
The 1st stage of the 2-level program suggests starting the path to achieving ideal parameters with the following exercises:
- Dynamic warm-up.
- Squats with crossed arms.
- Leg raises.
- Lunges forward, backward.
- Body rotations.
- Weighted Knee Raises.
- Side bends with dumbbells.
- Plank jumps.
- Body twisting.
- Exercise “Caterpillar”.
- Side plank.
- Pushups.
- Stretch elements.
- Pelvic lifts and others.
All exercises combined make up high-intensity interval training. They are repeated twice at an accelerated pace.
The best exercises of the second level
The second level will be more difficult in terms of load and twice as fast in the rhythm of execution. We perform all exercises 10 times on each leg and move on to the next training without delay.
- Mandatory warm-up.
- Feet shoulder-width apart, raise your arms with the dumbbell up. Raise your leg to the side and up and lower your hand with the dumbbell.
- Hands up, with jumps, lower your arms straight in front of you to your belt, and lift one leg. So, alternately, jumping, we work with both legs.
- Do a lying position. Alternately pull your knees towards your chest.
- Turn to the side. As you count, simultaneously raise your knee to your waist and pull your elbows down, as if you were pulling yourself up on a rope.
- Lying on your back, do a bicycle. Hands behind your head, and elbows reaching toward the opposite knee as you move.
- Side plank. Emphasis on the straight arm to the side. The body is straight, the muscles are collected. 2 times for 30 seconds. Works great in combination to create beautiful female hands.
- Take a push-up position. As you count, jump your legs to the left, then to the right, without lifting your hands from the floor.
- Skier. It is also used to create a thin waist. While in a push-up position, run in place.
- The given complex contains dozens of exercises for every taste and level of training. 10 minutes before the end of the training, proceed to the cool-down. Light actions that will slowly bring the body into a state of rest.
By believing in yourself, you will achieve excellent results. A diet and 35 minutes of training a day will help you like yourself, be proud of your own body and remain full of energy and strength. Start now, and by summer you will be able to flaunt in a beautiful open swimsuit.
Reviews about the program
The vast majority of those who have tried Gillian’s intensity of training note that it is particularly difficult in combination with its effectiveness.
Diet at 30, 35, 40, 45, 50, 55, 60 years old to lose weight proper nutrition
Oh, fried chicken, potatoes, meat, sausage, bread, mayonnaise, pies, fast food, your favorite rich soups, and many other high-fat foods - this is what you definitely need to give up during your diet in order to see results! During a diet, it is very important to eat a balanced diet and split each meal into periods of time, for example
- Breakfast at 7 – 8
- Lunch 12 – 13
- Afternoon tea 16 – 17
- Dinner 18 – 20
This timed diet is the best option so that you feel good throughout the day and don’t feel hungry! At each meal you need to eat exactly those foods that are necessary during the diet so that your body returns to normal and rests from fatty foods and restores proper metabolism and metabolism!
Through thorns to the stars with Gillian
Not everyone can complete the intensive program of a famous trainer. From an objective point of view, the course is extremely difficult. Therefore, owners of a completely unprepared body should not start with this option. Rather, it is suitable for those who need to improve individual areas of the figure, rather than starting from scratch.
For absolute beginners, “Slim figure in 30 days” will be more gentle. This course is as difficult as all Michaels programs. However, in comparison with “Lose Weight in 30 Days” and “Flat Belly in 6 Weeks” it is less intense and rich.
But for those women who have been involved in physical activity for some time, the training will be within their capabilities. In Michaels’ own words: “You can’t feel sorry for yourself when it comes to sports.”
To summarize, we can say with confidence that the training to which the article is devoted copes well with the functions assigned to it. It is categorically not suitable only for those whose health condition is not designed for such a rhythmic workout.
Therefore, before you start exercising, correlate your physical capabilities with your desires. After all, only what is good in moderation is good.
A slim figure - daily work, proper nutrition, daily discipline, ruthlessness towards yourself. And remember that the result is achieved exclusively through hard work.
figure 90 60 90 girls women at 30, 35, 40, 45, 50, 55, 60 years old
With the help of these best and most effective exercises that you can perform at home after a working day, you can keep your muscles in good shape and strengthen your muscle corset; you don’t need to look for easy and quick ways to quickly lose weight, since this is not the right way to change your appearance and figure only a correctly designed training program and a correctly designed diet, which will be designed for at least a month, and not for a week or two, will give you the best result! photo
