Exercises from Jillian Michaels for a flat stomach

If your abs aren't as good as you'd like them to be, Jillian Michaels Flat Belly Workouts in 6 Weeks will help you fix it.

It should be noted right away that this workout is not for those who are looking for an easy way to lose weight and shape their body. In her field, Jillian Michaels is considered one of the toughest trainers, and her workouts are grueling and difficult, and therefore not everyone can withstand her load. However, if you strictly follow the Jillian Michaels flat belly workout in 6 weeks, the results will not take long to arrive. You will gain tone, lose weight, pump up your abdominal muscles, and in addition, improve the tone of your biceps, triceps, pump up your back, chest and even legs. And all this in just 6 weeks!

The essence of the Jillian Michaels course

“Jillian Michaels - Flat Belly in 6 Weeks” is a set of exercises designed to improve the proportions of your figure and improve your health. The course is divided into two levels of difficulty, each training is repeated in two circles.

Level 1. It lasts three weeks, and the training lasts 35 minutes. In the video lessons, in addition to the trainer, there are two assistants. One of them demonstrates the simplest exercises for beginners, and the second teaches advanced movements. This is something between yoga and Pilates, called aerobic workout.
Level 2. If you have the fortitude to reach the second level of training difficulty, then you’re doing great. This period will force the athlete to sweat a lot. The workouts are more intense, plyometric movements, which are difficult to perform if you are not used to them.

“Flat belly in 6 weeks” program

Things to do

Sneakers. You don't have to spend much on them. Now there are many different inexpensive companies. The main thing is that they do not slip and that they are comfortable to jump in.
Dumbbells. They need to be selected based on how good their physical fitness is, the minimum weight is 1 kg. At first, they can be replaced with bottles of sand, but you cannot practice without them, this will not give a good result.
Rug. It is necessary for the convenience of classes and maintaining your health, because you will have to spend a lot of time on the floor.
A bra that supports your shape. It can be replaced with a sports top.

Program description

The program consists of two levels. Each of them lasts three weeks. But Jillian Michaels claims that you can’t exercise every day, this can slow down the process, because the muscles need rest. It should last from one to three days.

First level

At this level, training is circular. This means that the exercises do not change, but their pace changes. On the first lap, it is not the pace that is important, but how the exercises are performed, because the process and the result depend on this, and then work on the pace. Therefore, in the second round everything needs to be done quickly and energetically. In general, the workout takes 35 minutes, which can be found for each person. This level prepares for a more intense continuation.

Second level

At the second level, the exercises become more complex. Dumbbells are used more often and more cardio exercises are added. This strengthens the heart muscle and removes unnecessary water from the body.

Workout options

There are two more girls in the video, one of whom is doing a more simplified version of the training. She doesn't use dumbbells much and doesn't squat as deep or jump as high. But this option is also not easy, so don’t delude yourself. And the second girl, on the contrary, makes a more advanced version. She always does everything at a fast pace and takes heavy dumbbells. The average pace is maintained by Gillian herself.

Expected results

The program, created by an American trainer, is designed to produce amazing results.

Pumping the abdominal muscles. Due to the fact that the exercises of the complex are non-standard, they are aimed at putting problem areas in order. At the end of the work, you will notice the absence of folds on your stomach and slimming of your sides. In addition to sports, you need to add proper nutrition and a healthy lifestyle.
Pumping the core muscles. In parallel with the main muscles, the stabilizer muscles will also be strengthened. The abdominal muscles are supported by the pectoral, gluteal and back muscles. As a bonus, you will receive a healthy spine and beautiful posture.
A flat stomach and thin waist mean overall weight loss. High-intensity interval training will have a beneficial effect on the overall condition of the figure.

About the author of the course

Jillian Michaels is one of the most famous American fitness instructors and personal trainers. Following her methods, thousands of women around the world have successfully gotten rid of excess weight problems and gained the desired slimness and elegance of their figure.

Famous Hollywood stars do not hesitate to turn to her for help, attracted by Gillian’s uncompromising attitude in the fight against excess weight.

Jillian Michaels herself knows firsthand the stress that people who are overweight experience. During her childhood and adolescence, she was constantly subjected to ridicule from her peers because of her own problems with excess weight.

Constant stress even forced her to seek help from a psychotherapist. As a result, Gillian managed to cope with her problems, and the experience gained during the struggle with her own excess weight became the basis for the development of a number of methods for losing weight and forming a beautiful figure.

Gillian became widely known and loved by viewers thanks to her participation in the reality show “The Biggest Loser,” dedicated to weight loss.

In it she acted as a tough and uncompromising coach, which earned her honor and respect.

Her training methods were varied and very effective, and the constant charge of motivation that she gave to her students helped them not to give up on the path to their goals.

After participating in the show, Gillian took full advantage of her popularity - she created a number of weight loss training programs, and also released a line of sporting goods. Michaels' popularity grew, and today thousands of women around the world train using her methods.

What you need to stock up on before starting classes

If your saggy belly no longer allows you to button up your favorite pants, then it’s time to start working on yourself. The “Flat Belly in 6 Weeks” complex was created specifically for those whose main problem area remains the waist and abdomen. To get started you will need:

video recording of exercises;
gymnastic mat (since some of the exercises take place on the floor);
one dumbbell weighing 1.5-3 kg;
comfortable clothes and sports shoes.

The main principle of Gillian’s work is: “If you have no strength left, do it again.”

A few important points

You need to exercise every day. Every! Passes are strictly prohibited! J If you suddenly missed 1 day, you can start a month and a half training all over again. Perhaps this is the best motivation, because it’s unlikely that anyone will be happy to do exercises for another year and a half, right?

This program lasts 6 weeks. With each new week you will increase the load. Try not to be lazy and do everything as indicated in the manual. Remember that everything depends on yourself. If you don’t do it, you will get less results; if you do, you are guaranteed to get a flat stomach after 1.5 months of daily exercise!

When is the best time to practice? It can be in the morning, it can be in the afternoon, it can be in the evening. The main thing is not to eat before training and for half an hour - an hour after it. There are no more rules here.

Pros and cons of working like Jillian Michaels

There are a number of advantages to the job:

Emphasis on the waist and stomach, which is wonderful for the fair half of humanity.
In just 30 minutes a day (that's 3.5 hours a week) you can admire your own reflection in the mirror.
An excellent effect is achieved through a combination of cardio and abdominal exercises.
Psychologically it will be easier, since there are clearly limited deadlines.

Among the disadvantages of the program, we note:

For beginners, it is difficult to immediately complete non-standard tasks, because even at the initial level the load is quite high.
The monotony of the actions performed can kill motivation even at first.

Reviews

I wouldn’t say that I’m overweight, but I wanted a more toned tummy, which I managed to get. It didn’t take much in weight, about 0.5-1 kg, but in volume it took one centimeter. But this rather weak result can be explained by the fact that I made mistakes when executing the program.

Mayan

The first three weeks did not seem entirely difficult, but it was also difficult to relax. It is possible that this feeling occurred because the body was a little prepared. Some exercises were difficult, especially the side plank. But all the exercises are effective, I started at the beginner level, but in the end I repeated everything after the girl who performs a more complex level.

In the second three weeks all hell broke loose.
The warm-up included exercises from the first level training, and the second round was completely terrible, because neither arms nor legs could be raised there. But in the last week everything turned out to be done as it should. In the end, I didn’t lose a single gram, but the result was noticeable externally, that is, 2 cm were lost in the waist, hips and chest, but the lower abdomen decreased by as much as 4 cm. Arisha

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.

Weekly menu for losing belly fat

No strict diet brings results that last a lifetime. In order not to gain back the lost pounds after strict dietary restrictions, you will have to completely reconsider your eating behavior.

Nutritionists say that you need to eat small portions, but often. The daily amount of food is divided into 5-6 meals, between which no more than 2-3 hours should pass. In this situation, those losing weight do not suffer from hunger and do not experience weakness or dizziness. There are also restrictions on serving sizes - no more than 350–500 grams. solid foods depending on body weight and intensity of physical activity.

During weight loss, foods are steamed or boiled. Vegetables are consumed fresh.

In order not to slow down the metabolism in the body and not face the hated plateau effect, it is necessary to do small shakes. To do this, you can use the following weekly diet.

Weekly menu for losing belly fat

Day 1

Breakfast - favorite fruit (except bananas and grapes), a portion of low-fat yogurt or soft cottage cheese.
Lunch - 100 gr. buckwheat without adding oil and salt, 50–100 gr. boiled chicken breast.
Dinner - a small plate of stewed vegetables or vegetable stew, a piece of toasted bread.

Day 2

Breakfast - half a pack of cottage cheese, a glass of low-fat kefir, 50 g. raspberries or black currants (can be frozen).
Lunch - 150 gr. steamed fish, tomato and cucumber salad without oil, a glass of tea without sugar.
Dinner - 150 gr. vinaigrette, one boiled potato.

Day 3

Breakfast - a boiled egg, a piece of dried bread, a glass of tomato juice.
Lunch - a small bowl of beef broth soup, a slice of whole grain bread.
Dinner - a portion of salad (cucumbers, radishes, greens), 200 gr. boiled mushrooms.

Day 4

Breakfast - a portion of cottage cheese, 100 ml of kefir, half a grapefruit.
Lunch - 100 gr. fish or chicken breast, 150 gr. stewed cabbage, freshly squeezed juice.
Dinner - a bowl of vegetable soup, a slice of bread.

Day 5

Breakfast - a portion of oatmeal in water with dried apricots (4-5 pieces), coffee without sugar.
Lunch - 150–200 gr. vinaigrette, boiled potatoes, a glass of apple compote.
Dinner - steamed buckwheat and medium-sized tomato.

Day 6

Breakfast - medium grapefruit, glass of green tea.
Lunch - a portion of steamed fish, 150 gr. cabbage, a glass of apple compote.
Dinner - 100 gr. durum wheat pasta, a portion of stewed vegetables, tea.

Day 7

Breakfast - apple, coffee without sugar.
Lunch - 200 gr. rice, seafood salad, tea.
Dinner - a portion of fresh cabbage and carrot salad, a glass of dried fruit compote.

Every day, in addition to compotes, tea and coffee, drink 2 to 3 liters of pure mineral water. It is drunk half an hour before a meal or an hour after it.

Repeat the diet no more than once every 2–2.5 months. The rest of the time they eat small portions 5-6 times a day. Bakery and confectionery products, fatty foods and smoked foods, cream sauces, canned food and sweets are excluded from the diet.