7-Day Slimming Abdomen Workout: A Complete Set of Exercises Including Warm-up, Main Training, and Relaxation

***7-Day Slimming and Flattening Abdomen Exercise***

**Movement Training**

Scan the QR code to see a demonstration of the training movements.

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1. Jogging in place 2. Standing on one leg and turning 3. Spider crawl 4. Lateral movement 5. Half-squat side bend 6. Jumping left and right with both feet 7. Single-leg swing 8. Easy plank (Warmup)

Round 1

1. Abdominal exercise a 1 minute

2. Cardiopulmonary training a 30 seconds

3. Abdominal exercise b (1 minute)

4. Cardiopulmonary training a 30 seconds

Rest for 30 seconds

Second round

1. Abdominal training c 1 minute

2. Cardiopulmonary training b 30 seconds

3. Abdominal training d 1 minute

4. Cardiopulmonary training b 30 seconds

Rest for 30 seconds

Third round

1. Abdominal training (1 minute)

2. Cardiopulmonary training c 30 seconds

3. Abdominal training (f) 1 minute

4. Cardiopulmonary training c 30 seconds

Finish

3. Stretch the back of your calves for 2 minutes.

4. Stretch the front of your thighs for 2 minutes.

114 10-Minute Micro-Exercise for Intense Weight Loss

**Training Exercise Library** **01 Warm-up**

Swing arm

Lift one leg and rotate it to the same side, once on each side. Exhale during the rotation.

Perform a plank position. Bend your arms and lower them down, while bending one leg and bringing it back up, touching the ground with your toes, and bringing your elbow and knee as close to each other as possible; then switch sides and repeat.

Use your arms as wide as possible, like you're making a basketball defensive move, to lower your center of gravity and then move back and forth. Remember to maintain your breathing; exhale when moving to the side.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics

Touching feet and calves

This exercise is a warm-up to activate the sides of your abdomen. Gently clasp your head with both hands, open your legs as wide as possible, and use the strength of your outer abdominal muscles to try to touch your calves with your hands. Repeat on the other side.

Lift one leg, first extending it outwards, then swinging it inwards. Simultaneously, move your arms in the opposite direction. Use your core muscles to control your body and maintain balance. Repeat on the other side.

6-2

Keep your feet hip-width apart at all times. Use your core to jump from side to side. During the jumps, try to prevent your heels from rolling outwards.

Begin by bending your elbows, keeping your arms shoulder-width apart, and then support yourself on the mat. Keep your feet on the ground, ensuring your knees to shoulders form an incline. Engage your core, back, glutes, and thighs while performing this movement, and then hold the position.

116 10-Minute Micro-Exercise for Intense Weight Loss

Plank

**02 Main Training**

Easy Crunches

Lie on your back with your legs bent and hip-width apart; cross your hands over your shoulders and keep your shoulders down. Then curl your body up, lifting your shoulders off the ground, while exhaling.

inside cross

Place your hands on the ground, shoulder-width apart; keep your elbows slightly bent; engage your core. As you pull your legs in, use the opposite knee to reach your elbow, ensuring your body crosses inwards.

b-2

Cross

Lie on your back on the ground with your hands beside your ears. Use your peripheral vision to look to both sides, making sure your elbows are open. Then rotate your opposite knee and elbow until they touch each other. Alternate sides, breathing as you do this.

Plank Step

Supine Leg Raises

Lie on your back on the ground with your legs raised towards the ceiling. Gently place your hands on either side of your body and slowly lower your legs to a 45° angle while keeping them together. Adjust your breathing throughout the exercise, keeping your back pressed against the ground.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

straighten

f-2

**Single-leg double-leg raise**

Lie flat on the ground with your arms outstretched as far as possible towards your head, while simultaneously folding both legs towards the center. If possible, you can also hug one leg with both hands as you lift your body. Exhale, then slowly release your hands and feet, and repeat the movement with the other leg.

high five

**Jump Jacks**

To perform this movement, first keep your body upright. Then, spring your feet open and back in, repeating this motion; simultaneously, clap your hands above your head.

Alternating leg sucks

**Bending Down Mountain Climbing Run**

This exercise, also known as a mountain climb, involves supporting yourself with your hands on the ground and pulling your legs forward as if you were running uphill. It's somewhat similar to doing high knees in a push-up position, which increases heart rate and improves cardiovascular function.

b-2

**Lunge Jump**

Begin by performing a perfect lunge, bending your back knee and pointing your heel towards the ceiling, shifting your weight evenly between your legs. Jump upwards, switching the position of your legs, and repeat.

10-Minute Mini-Exercise for Intense Weight Loss

*03 Cool down*

Lie face down on the ground with your hands directly under your shoulders. Using your arm strength, slowly push your body up, feeling your entire abdomen lengthen. While doing this, make sure your shoulders don't shrug; relax and lower them. Hold this position for three breaths.

Lie flat on the ground, bend your knees, and find a comfortable position. Lift one leg; if you are flexible enough, you can reach for your toes with your hands; if that's difficult, you can grasp your ankle or calf with your hands, then slowly flex your toes, feeling your heel stretch towards the ceiling. Hold for three breaths.

Lie flat on the ground with your arms outstretched. Lift one leg, making a 90° angle between your thigh and calf. Then rotate it to the opposite side of your body, making sure the shoulder on the side of the lifted leg doesn't leave the ground. Try to feel your spine rotating.

Push forward

Lie on your side on the ground, supporting yourself with your elbow on a mat or the ground, ensuring your elbow is directly under your shoulder. Lift your top leg, bend it backward, and grasp your ankle or calf with your hand. Push your hip forward as far as possible; you should feel a stretch in the front of your thigh.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics