The 3-Part Core Training Series Can Remove Belly Fat and Transform Your Body

Belly fat isn't just annoying, but it's also linked to high cholesterol, heart disease, stroke, and
diabetes. A study suggests that people with extra weight around the stomach are at risk of dying
prematurely. This is yet another reason to start working on your core regularly!
Bright Side presents a 3-day exercise plan that will work wonders on your body - the belly area in
particular! Each day you will need only six minutes of your time to perform the exercises. Just
remember, no excuses are accepted when it comes to your health!
Day 1

The first part of your daily routine includes 3 simple exercises. It will take you about 5 minutes to
perform them. If you have time and strength for more - repeat the sessions twice. Let's begin!
1. The skyscraper (10 per side)

 Get into a straight arm plank while squeezing your glutes.

 Rotate your body to the left until you get into a side plank position.
 Reach your left arm upward, forming the letter "T" with your two arms.
 Rotate your body back to straight arm plank, then repeat the same motion on the right side.
 2. Windshield wiper (10 per side)

 Start the exercise lying on your mat, hands spread to the sides with palms down.
 Put your knees up, then straighten the legs and hold them together throughout the whole
exercise like a windshield wiper.
 Drop your legs over to the left side then come up and drop them over to the right side.
 Make sure your back remains flat on the floor.
3. Army crawls (36 steps)

 Get into an elbow plank while squeezing your glutes.

 Take a few steps forward using your arms and legs.
 Crawl backward.
 Try to hold your hips low and make sure your body remains parallel to the floor.
 Repeat the steps until you reach 36 steps.
 Day 2
The second day includes 4 exercises that are a little more difficult. Get ready for action!
1. Breakdancer (15 per side)

 Get into a straight arm plank.

 Take your left foot, slide it through and touch the right side of the floor.
 Take your right foot, slide it through and touch the left side of the floor.
 Increase your speed if possible.
2. Skydiver (hold for 30 seconds)

 Start the exercise by lying on your stomach with your arms behind your head.
 Raise your arms and legs upward, squeezing your glutes.
 Hold this position for 30 seconds.
 Get back into starting position.
3. Dead bug (10 reps)

 Start the exercise lying on your back with your knees, hips, and feet at 90 degrees, arms
straight up.
 Extend your left leg and reach your right arm toward the floor.
 Make sure your back remains flat on the floor.
 Squeeze your glutes and repeat the exercise with the opposite side.
4. Thread the needle (10 per side)

 Start the exercise in a straight arm plank.

 Get into a side plank.
 Rotate your hips toward the floor and reach your free arm all the way through as if you were
threading a needle.
 Rotate back to a side plank and repeat the exercise.
 Switch sides.
Day 3
On the third day, you will need to do 4 exercises. If performed right, they may feel really challenging.
But don't give up!
1. Crab kicks into Superman (6 per side)

 Get into a crab position, lift your left leg and try to reach your left toe with your right arm.
 Flip over into a straight arm plank.
 Raise up the same arm and leg into a Superman position.
 Flip over and repeat the same motion with the opposite side.
2. Star leg raise (10 per side)

 Get into a side elbow plank.

 Raise your top leg toward the ceiling.
 Come back down to the floor.
 Make sure your toes are pointed forward.
3. Side v-ups (10 per side)

 Start the exercise lying on your side.

 Raise both legs up, reaching your left elbow toward your legs.
 Get back into starting position and repeat the exercise.
 Switch sides.
4. Over/under (10 per side)

 Start the exercise in a standing position.

 Squat to one side as if you were trying to get under an imaginary fence.
 Step in the same direction as if you were trying to get over the fence first with one leg and then
the other.
 Repeat the same motions in the opposite direction.
Bonus: A stronger core prevents lower back pain.
All of the above-mentioned exercises are aimed at targeting your core. The core is made up of your
abdominal, lower back, pelvic and glute muscles. Back pain often is a side effect of a weak core.
Therefore, strengthening the core muscles will help make your back stronger. Start doing the
exercises on a daily basis and you'll kill two birds with one stone: get rid of belly fat and back pain
altogether!