21-Day Trim Your Waist Challenge

What’s keeping you from achieving that sexy, slender waist of your dreams? Nothing! If your waistline regularly brings you insecurities or keeps you from wearing the clothes you love, you can do something about it! A trim and toned waist will give you that confidence boost to flaunt any outfit while adding extra appeal to your natural curves. This 21-Day Trim Your Waist Challenge will guide you through all the right exercises and diet tips that’ll shave inches off of your waist in under a month, ultimately helping you feel happier and healthier in your own skin!

This challenge consists of two parts:

The first part covers your menu. Diet plays a huge role in helping you shed those pesky pounds around your midsection!

As part of this challenge, you will follow and prep for the 21-Day Flat Belly Meal Plan. You need to eat clean, snack smart, and stay consistent in order to get the best results. You’ll have three full meals a day and a snack from our list of 25 Best Flat Belly Snacks to keep you energized and satiated in between meals.

Additional Food/Drink Tips:

1. Instead of carbonated drinks, try 12 Clean Drinks Better than Soda
2. Instead of sugary snacks, try 5 Sweet But Clean Snacks For When You Want To Indulge
3. Increase your hydration and detox with 5 Simple Detox Water Recipes to Boost Metabolism

The second part of this plan is the routine. Since your abs are broken up into three major sections (upper, lower, and obliques), this routine isolates these sections and gives them separate attention. We oftentimes leave obliques in the dust when it comes to ab exercises, but this routine makes sure to give this critical area some much-needed attention! Exercises divide themselves up based on the area being targeted. This allows certain muscle regions to rest, recharge, and repair themselves while you work on developing other areas.

This waist-trimming routine allows for two rest days, while including one full cardio day and one full ab workout day.  Cardio is essential to torching calories and trimming any excess fat from your body while the full ab day will challenge your entire midsection to work through discomfort that brings results.

Additional Notes:

1. All exercises should be performed at a fast paced (except when noted) to get mutual muscle building and fat burning benefits.
2. Workout early morning to boost your metabolism early on and have it running for the entire day.

What You’ll Need: yoga mat or soft surface and an interval timer (free interval apps are available on your phone)

What To Do:

Beginner Challenge: Perform each exercise for 30 seconds, complete 4 rounds, and rest 30 seconds after each round.

Intermediate Challenge: Perform each exercise for 45 seconds, complete 4 rounds, and rest 30 seconds after each round.

Advanced Challenge: Perform each exercise for 45 seconds, complete 5 rounds, and rest 15 seconds after each round.

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21-Day Trim Your Waist Challenge

Days 1, 8, and 15 – Upper Abs/Obliques

1. Alternating Toe Touch
2. Russian Twists
3. Toe Touch
4. Crossover Running Plank

Days 2, 9, and 16 – Lower Abs/Obliques

1. Toe Tap
2. Reverse Crunch
3. Crossover Running Plank
4. Slow Bicycle

Days 3, 10, and 17 – Rest

Days 4, 11, and 18 – Obliques

1. Russian Twists
2. Slow Bicycle
3. Crossover Running Plank
4. Hip Dip Planks

Days 5, 12, and 19 – Cardio

1. Fast Bicycle
2. X Jump
3. Mountain Climbers
4. Burpees

Days 6, 13, and 20 – Total Abs

1. Reverse Crunch
2. Crossover Running Plank
3. Alternating Toe Touch
4. Hip Dip Planks

Days 7, 14, and 21 – Rest

Find video demonstrations of each exercise on the following page!

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