One thing I’ve learned over the years is that when it comes to getting your dream body, it’s a mixture of consistent exercise and a healthy diet. By doing the exercises below and filling yourself with well feel-good food, you can without a doubt get the summer body you want! From the best Youtube tutorials for a tightened core, to insight on why different gym classes are great for your abs, these are all our sexy abs secrets!

(i). 10 min Beginner Fast Belly Blaster: Abs-Toning Medicine Ball Workout 

This Youtube tutorial by GymRa takes you through numerous abdominal exercises you can do with a medicine ball. Adding the extra weight really works and strengthens your core, and is sure to give you the abs you want! It’s just ten minutes, and it’s perfect for beginners, just make sure to follow the proper technique shown in the video. It’s a great workout to tag on at the end of your gym sesh, or to do at home if you only have a slice of time!

(ii). Quick Sexy Stomach Slimming Abs Workout 

A perfect ab workout to do in your bedroom or living room, this video by womenworkoutchannel  consists of 6 exercises that will tighten your tummy, helping you achieve the body you desire. Do this workout everyday, especially when you can’t make it to the gym. It’s quick and you’ll feel so much better that you at least did something.

(iii). Take a spin class 

You may think that spin classes only target your legs, and while they give your gams a killer workout, so much of cycling has to do with your core. For the entire class, you are engaging your abdominal muscles to keep your upper body stable and in line. I try to do at least one spin class a week and always notice how strong my core feels afterwards. Just because it’s not marketed as a core workout, doesn’t mean it’s not amazing for your abs!

(iv). Sexy Abs In 3 Minutes 

Sexy abs in 3 minutes? Count me in. This video by Danette May takes you through three moves that will trim your waistline and help you get the abs of your dreams. She recommends doing the routine three times a week for three weeks and see where it gets you! You’re sure to be impressed and see awesome results.

(vii). Core yoga 

With poses like plank and boat pose, any yoga class is great for working your abs, but a core yoga class will take you one step further. In core yoga the focus is on poses and exercises that strengthen your stomach muscles. You will still be taken through a typical yoga sequence, but extra emphasis will be placed on your core, and you’ll probably have to do some crunches as well!

(viii) Fit Ball Core Strength – Abs Workout 

This 15 minute ab workout by eFit30 is intense, but if you’re up for it, the exercises will make a major difference in the appearance of your abs over time. I love using stability balls for ab workouts. I recently started doing this over the past year or so, and it has definitely made a big difference. If you’re just starting to work stability balls into your workout, be aware, you will feel the good kind of sore for a few days after!

(ix). How to Get a Flat and Sexy Stomach in Just 5 Mins! – Abs Like a Model 

In this in-depth tutorial by fitness guru Joanna Soh, she shows you how to master ab-building exercises. She demonstrates and talks you through proper technique, so it’s suitable even for beginners. Don’t forget a killer playlist while you’re working your core so you can take your mind off the (good) pain! In the description section of the video she also answers FAQs, so be sure to check them out!

Conclusion 

Following our techniques will help you develop a flat tummy and an hourglass figure, but will also help protect you from injuries and prevent the onset of many common degenerative conditions that affect people as they age. You don't need fancy equipment, so you can do this just about anywhere. If you can get your ab routine in at least three times a week, you’ll quickly see results. You’ll notice you feel stronger, your posture improves, and you’ll love the way your abs look!

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To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week. Sound complicated? It’s not too hard, once you get the hang of it. And you can use a calculator like this one to figure out how many calories you should be eating for weight loss.

Budgeting your calories is like budgeting money. Weight loss author Mandy Levy explains it perfectly. “Calories add up to pounds just as spare change adds up to a dollar. A dollar, or one hundred cents, can be distributed in many ways: 100 pennies, 20 nickels, 10 dimes, 4 quarters…and countless combinations thereof. There are just as many ways to distribute your calories.” If you can budget your calories to come up “short” by 500-1000 calories each day, you’ll lose weight.

Creative Ways to Reach a Calorie Deficit

The math is simple, but changing your habits to eat less and move more is hard. So, to take some of the guesswork out of the process, Mandy and I put our heads together and came up with 10 simple ways to create a 500 to 1000 calorie deficit each day.

Each point below contains a creative calorie “budgeting” combination to help you reach your goal. You’ll see options for a 500-calorie per day deficit to lose one pound per week or a 1000-calorie per day deficit to lose two pounds per week. As always, calorie counts are estimates, so your exact numbers may vary. And each activity or food swap must result in a deficit. That means you can’t compensate for your diet-friendly behavior with extra food or naptime. But each combination should put you one step closer to reaching your goal.

The Morning Cleanse + Couch Workout

500-Calorie Deficit to Lose 1 Pound per Week

“Start your program with a tiny cleanse,” suggests Mandy. “On your first day of your healthy diet plan, swap out your breakfast (250 calories) and your mid-morning snack (150 calories) for two Evolution Fresh Sweet Greens & Lemon juices (100 calories each) that you’ll find at any Starbucks.” Then by noon, you will already have reached a 200-calorie deficit. To reach a full 500-calorie deficit, get active when you watch TV in the evening. Believe or not, a super-fun living room workout can burn 300 calories or more.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunch and dinner, skip the starch. Don’t each chips with your sandwich at lunchtime and skip the baked potato with your dinner. The starch itself isn’t necessarily a huge calorie expense. A baked potato, for example, only provides 150-200 calories. But the toppings that you add can easily total several hundred more.

The No-Excuses Workout

500-Calorie Deficit to Lose 1 Pound per Week

“Go to the gym!” says Mandy. It sounds simple, but we all come up with reasons to avoid it. “Don’t make excuses,” she says. Mandy suggests that you choose fat-burning cardio exercises that you can quantify so you know exactly how many calories you are burning during your session. Set a goal to burn at least 300 calories. “Time your visit to the gym with your favorite TV show (or TV marathon) so that when you’re running or walking on the treadmill or elliptical, you can just zone out and rack up the miles.”

Then instead of rewarding yourself with dessert, skip the sweets and reward yourself with an additional 200 calorie deficit to reach your total 500-calorie deficit for the day.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunchtime, skip the bread on your sandwich and wrap it in lettuce instead. Iceberg or bib lettuce works well. Some dieters even use a hollowed out cucumber instead of bread. And since you don’t have bread, you won’t need the usual condiments either. Without bread and mayo, you’ve cut your lunch total by 250 calories.

To burn an extra 250 calories, jack up the speed or increase the incline when you’re on your cardio machine at the gym. Just a small adjustment can add up to an extra 200-300 calories during your workout.

Saturday Night Savings

500-Calorie Deficit to Lose 1 Pound per Week

You can easily save calories when you go out with friends. For a diet-friendly restaurant meal, Mandy suggests that you bring your own…whatever. “Bring your own low-cal salad dressings, condiments, cheeses, and other accouterments out to dinner with you,” she says. “You’ll save beaucoup calorie bucks. Who cares if you look like Mary Poppins extracting all these treasures from your purse? You’re about to be skinny!” And tell the waiter to skip the bread. Without bread or high calorie sauces and dressings, you’ll easily save 500 calories (or more).

1000-Calorie Deficit to Lose 2 Pounds per Week

You can also save mega calories by skipping the booze. In fact, you can easily lose weight if you give up drinking either temporarily or permanently. Each drink contains anywhere from 100-300 calories or more. Add an hour on the dance floor and along with your diet-friendly restaurant meal, you’ve reached a 1000-calorie deficit for the day.

Party With Your Pooch

500-Calorie Deficit to Lose 1 Pound per Week

Your dog is the perfect weight loss coach. He’s always ready to help you burn calories to slim down. To burn 250 calories, take your pooch for a brisk one-hour walk.

Then after your calorie-controlled dinner, enjoy an “imposter” dessert. “One of my favorite desserts is my Taffy Apple, says Mandy. She combines a 60-calorie Sugar-Free Caramel Snack Pack with an 80-calorie crisp Granny Smith apple. This 140 calorie dessert is nearly 300 calories lighter than a typical bowl of ice cream, so you’ll not only reach a 500 calorie deficit, you’ll actually exceed it.

1000-Calorie Deficit to Lose 2 Pounds per Week

To turn your dog walking session into a dog workout, take your pooch to the park for a parcourse workout. You’ll find these fit trails at many local parks and community centers. It’s a great way to burn calories and build strength.

The Math and Miles Plan

500-Calorie Deficit to Lose 1 Pound per Week

One simple way to make sure you are reaching your calorie deficit each day is to calculate your BMR. Your BMR or basal metabolic rate is the number of calories your body needs to perform basic functions like breathing. If you eat only that number of calories and then walk about five miles throughout the day, you should reach a 500-calorie deficit. “Walking to work, running on a treadmill, taking an evening stroll, choosing the stairs, doing housework, chasing after your kids, it all counts,” says Mandy. Get an activity monitor and track movement. “Five miles is easier to accomplish than you’d think, especially if you’re somewhat active already. This is the healthiest system, and the steady vision to aim for.”

1000-Calorie Deficit to Lose 2 Pounds per Week

If you are already quite active during the day, add more movement. You can turn your housecleaning chores into a workout to tidy up and tone up at the same time. Or turn your evening stroll into an interval walking workout. Intervals are a great way to improve fitness and burn more fat.

Drink Water at Work

500-Calorie Deficit to Lose 1 Pound per Week

Drink water instead of typical flavored beverages to save hundreds of calories during the day. Beverages like soda, flavored coffee, and even sports beverages are filled with sugar and other fattening ingredients. And some of those drinks contain hundreds of calories. Head to the water cooler instead to reach a 500-calorie deficit.

1000-Calorie Deficit to Lose 2 Pounds per Week

Burn an extra 500 calories by completing a one-hour stair climbing workout. If that sounds too challenging, don’t worry. You don’t even need a gym membership to complete this workout. In fact, you can lose weight at work with this simple routine. Just take hourly breaks and walk the stairs for 7-10 minutes. After several sessions, you’ll have a full one-hour workout completed.

Burn Calories With the Kids

500-Calorie Deficit to Lose 1 Pound per Week

Got kids at home? Put them to work? Kids love to play games and they love to run around. So put that boundless energy to work. Take the kids to the park for a game of tag. This interval style workout can burn 300-400 calories in an hour.  Then head to the playground equipment for a family-friendly workout to reach your complete 500-calorie deficit.

1000-Calorie Deficit to Lose 2 Pounds per Week

Pack a healthy picnic to bring to the park but keep your calories in control by cutting all of your portions in half. If you do this during two of your meals during the day you can cut another 400-500 calories to reach the calorie deficit you need to lose 2 pounds per week.

Use Slimming Smoothies

500-Calorie Deficit to Lose 1 Pound per Week

Meal replacements are an easy way to cut 500 calories from your daily intake. If you replace one or two meals with a lean smoothie, you should reach your goal. But you have to make a diet-friendly smoothie. That means you don’t just throw a bunch of ingredients into the blender and hope for the best. A green smoothie is a great option. It combines spinach, apple, banana, and protein powder. It doesn’t sound great, but you’ll love it.

1000-Calorie Deficit to Lose 2 Pounds per Week

Do mini workouts today to burn another 500 calories. Do four intense 5-minute weight loss workout sessions to burn an extra 400 calories. Just make sure you exercise hard enough to take advantage of the full calorie burn. The bonus is that after this style of workout, you actually burn more calories for the rest of the day because of a metabolism-boosting effect called EPOC.

Snack Smarter for Weight Loss

500-Calorie Deficit to Lose 1 Pound per Week

Calories from daily snacks can total more than the calories you consume at mealtime. Those little nibbles add up! So to reduce your caloric intake by 500 calories, replace your snacks with a single serving of a fresh fruit or vegetable. You can also eliminate the snacks altogether. Believe it or not, snacking is not required when you’re trying to lose weight. In fact, it can actually cause weight gain in some dieters.

1000-Calorie Deficit to Lose 2 Pounds per Week

Hate hard workouts? No problem! Burn an extra 500 calories with two easier (but longer) workouts during the day. Schedule an early morning walk for an hour in the morning and then again in the evening. Each workout should burn roughly 250 calories.

When in Doubt…

Each of these strategies combines an exercise solution with a food strategy to reach your calorie deficit goal, But, let’s face it. There will be days when you can’t complete both or even one of these specific tasks to reach your weight loss goal. And that’s okay. When in doubt, simply eat a bit less. Cut your food portions in half, eliminate sauces and spreads, and drink water. These three simple steps will reduce your caloric intake on a daily and weekly basis.


What matters most is consistency. If you have a bad day, laugh it off, and get back on track tomorrow. “Dieting sucks—we all know that,” says Mandy. “But attitude is everything and success can be a long-ish journey. The least you can do is have a little fun getting there.”

You don’t have to kill yourself at the gym every day to slim down. There are easy exercises to lose weight that you can do at home or on the go. In fact, sometimes easy workouts work better.

So before you try CrossFit, join a hardcore boot camp class, or sign up for heavy duty HIIT program, find out how fast weight loss exercises can speed up weight loss and then incorporate one of these workout routines into your schedule.

Easy Exercises to Lose Weight Fast 

To lose weight, you need to create a specific calorie deficit. For example, you might want to reach a 500-calorie deficit each day to lose one pound per week. Or you might set a goal to reach a 1000-calorie daily deficit to  lose 2 pounds per week. Either way, you need to control the number of calories you eat and burn more calories with movement to reach your target.

Many dieters start an intense workout plan to slim down. But, sometimes it’s better to do easy exercises to lose weight fast. There are four ways that easy exercise can help you to slim down:

• Improve daily non-exercise movement. Easy workouts are designed to increase your heart rate to burn calories, but they shouldn’t wear you down. So you don’t feel the need to take a nap or lay on the couch all day after doing a workout. This helps you to stay active throughout the day and boost the number of calories you burn from NEAT. 

• Exercise every day. When you do easy workouts, you can exercise every day. Hard exercise, on the other hand, requires a recovery day following the session. When you work out daily (instead of 2-3 days per week) you may be able to burn more calories from exercise.

• Maintain a consistent exercise program. Even though intense exercise is effective for weight loss, hard workouts put your body at a higher risk for injury and burnout. And you’re not likely to burn enough calories for weight loss while you’re recovering on the couch. Easy workouts are usually safer for your body and may allow you to be more consistent, week to week and month to month.

• Keep hunger levels steady. Hard workouts often increase hunger levels. And sometimes they even increase your sense of entitlement to food. For example, you might feel that you deserve a high-calorie meal or treat after hard exercise because you earned it with your effort. But easy workouts are less likely to leave you starving. The result is that you may eat less with an easy fitness program.

If you are healthy enough for vigorous activity, hard workouts are good for your body. High-Intensity  exercise helps to build muscle and burn fat. But easy workouts can speed up weight loss, too.

2 Easy Workouts to Lose Weight Fast

There are two easy workout routines listed below. Choose a fitness plan based on your current level of fitness and health.

1. Easy Exercise Routine for Beginners
This plan works well for people who don’t exercise at all. The easy exercises will jolt your metabolism out of lazy mode and get it moving again. But to make this plan work, you need to keep your workouts short and manageable. That way, you never have an excuse to skip a session.

For this plan, you’ll exercise 1-3 times each day, but each workout won’t last long. You don’t need to change clothes, you probably won’t get too sweaty and you don’t need any extra equipment.

Easy beginner workout:

* 7 minutes fast walk

* 7 minutes of easy lunges and easy push ups

* 7 minutes fast walk

You can do this workout at a local park, at your office, or in your home. Set reminders on your smartphone to remind yourself to complete your sessions. Or better yet, recruit a friend to hold you accountable.

Need more of a challenge? Swap brisk stair climbing for walking. If you are at work, climb the office stairs, do lunges on the landing and push-ups against the wall.

Why this easy fitness plan works:
The duration of the workout makes it easier to tolerate and more likely that you’ll stick to the plan. And even though the workouts are short, you are still burning substantial calories in a short period of time. Done properly three times per day, you can burn up to 300 – 500 calories. If you do this easy workout around mealtime, you’ll probably also shorten the amount of time you spend eating which will help you to decrease the amount of food you want to consume.

2. Easy Exercise Routine for Regular Exercisers
This plan works for people who already exercise. The purpose of this plan is to bump your body out of its regular routine for faster weight loss. You’ll do this by adding more activity to your day, but you’ll keep the extra sessions easy so that your body and brain don’t get burned out.

Your easy workout will consist of adding 30-45 minutes of easy enjoyable activity at the opposite end of your day as your normal workout:

* If you work out in the morning, add a brisk evening work to your schedule.
* If you exercise in the evening, consider biking or walking to work in the morning. 

Why this easy fitness plan works?
It’s common for people who exercise regularly to do the same routine week after week. If you do the same exercises at the same intensity all the time you’ll get the same results. Your body hits a plateau. This plan increases your activity level without added stress or strain to your joints. So you burn more calories without taxing your body.

Boost Your Easy Exercise Routine for Faster Weight Loss 

Your new easy exercise routine will help you burn more calories. But you can lose weight faster by adding these challenges:

• Skip dessert for a week. Grab a small serving of berries instead
• Skip the drinks that cause weight gain and drink water instead. Not a fan of water? Learn to make flavored water to curb your cravings.
• Dump starch. Instead of eating empty calorie white foods like bread, white rice or pasta, fill up on a variety of lean protein and good carbs. 

Turn Fast Weight Loss into Long-Term Success

If you stick to your easy workout routine, you should see some change in the scale or in the way your clothes fit after a week or two. Then ask yourself this question: was it worth it?

If the answer is yes, then keep your easy fitness plan going. You may even want to make it more challenging by adding moderate exercise and high intensity sessions. Then start tracking your diet to make sure you eat the right amount of protein to lose weight and maintain muscle.

If the answer is no, don’t worry. Even an easy exercise plan requires a big commitment. You may not have been ready for the investment. But don’t give up entirely. Choose a few parts of the plan that seem manageable and try to incorporate them into your schedule. Your weight loss will happen more slowly, but at least it will happen.

But is there really a magic bullet — a fast and easy way to get rid of stubborn belly fat — as so many ads and commercials claim?

In short, no. (Yeah, we were bummed to hear that too.)

But, there are ways to banish belly fat — if you’re willing to make the effort.

First of all, what is belly fat?
There are different types of fat:

Subcutaneous fat

Subcutaneous fat is the looser fat that lets you “pinch an inch” and can accumulate just under the skin

Intramuscular fat

Intramuscular fat is found within the skeletal muscles

Visceral fat

Visceral fat is the packed between your abdominal organs (stomach, liver, kidneys, etc.), which is what we call intra-abdominal or belly fat

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 lose 16pounds in next 20days with a proven 

system plan.

Is there really ‘one trick’ to losing belly fat?
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go to their website.

So, no, there’s not. But here’s what you can do.

1. Start simple

Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.

2. Target sugar

One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.

Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.

If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.

See also: four hormones that sabotage your weight loss

3. Go Mediterranean

The popular “flat belly diets” embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocados, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.

Another diet trend that promises results when it comes to belly fat: the apple cider vinegar diet. While animal studies have been promising, current research in humans has yet to show impressive results. The data supporting the benefits of the Mediterranean diet, however, are real and cause for making some dietary changes.

4. Front-load your meal

Start your meal, especially your largest meal, with seasoned vegetables, be it vegetable soup or the vegetables on your entrée plate. And remember that vegetables should always comprise at least half of your plate and be a mix of starchy (like potatoes) and nonstarchy ones (your leafy greens, broccoli, etc.).

Eating the vegetables first will leave less room for other foods that aren’t as healthy, because vegetable fiber is filling.

5. Commit to a physical lifestyle

The single most important thing people can do to prevent the buildup of belly fat and get rid of existing bellyfat is commit to physical activity, and better yet, a physical lifestyle.

For both men and women, the first fat you lose when you exercise is visceral fat.

In a way, moderate-intensity physical activity is that “magic pill” a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.

Overtraining, though, can be problematic when it comes to fighting belly fat because it can lead to coristol overproduction. Excess amounts of this stress hormone has been found to be associated with belly fat.

Simply walking briskly an hour each day can have an impact by boosting your metabolism, as can adding an incline to your treadmill routine.

6. Move around, fidget

Here’s something else most people probably don’t know: Fidgeting is good for you. It’s considered a nonexercise physical activity, and it’s an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you’re talking, tapping your foot, just moving around.

7. And try not to sit too much

Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended 150 minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.

If you have to sit most of the day for your job, try to find some ways to move:

-Take small breaks throughout the day to walk around
-Use your lunch hour to take a longer walk
-Take the stairs instead of the elevator, if possible
-Do stretching exercises at your desk
Just do your best to move around as much as you can

8. Redefine ‘rest’

Having an active hobby — and if you don’t already have one, developing one — is important. Get engaged in some kind of sport, whether it’s a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you’ll continue to do it.

If your leisure time involves sitting around on the sofa or in a chair, you might actually be offsetting the positive health effects of exercising even if you’re working out regularly.

Unfortunately, the general understanding of rest is relaxing in front of TV or dining out — what we call “passive rest.” But really, our rest should consist of sleep, and our leisure time should consist of fun physical activity, which is active rest.

Statistics suggest that out of 900 months in his life, the average man in the U.S. spends approximately 198 months watching TV, five months complaining about his boss, and five months waiting on hold.

Think of the other things you could do with those 208 months of your life. You could find activities that are better for your health and will help keep the belly fat away.

9. Don’t rely on sit-ups to give you a six-pack

Unfortunately, sit-ups and crunches can’t eliminate visceral fat directly. You can’t reduce fat from specific parts of your body by exercising that body part; our bodies simply don’t work that way.

With sit-ups or other abdominal exercises, you’re toning the abdominal muscles but not burning intra-abdominal fat. The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you’ll also be reducing your belly fat.

So if you want to do abdominal exercises, make them part of your fitness routine. Just don’t treat them as a substitute for the recommended 150 minutes of weekly moderate-intensity physical activity.

10. Develop more muscle

While sit-ups can’t “target” belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you’ll burn when you’re at rest.

You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym.

Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet.

11. Get some sleep

A recent study of 70,000 individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.

The bottom line is that when it comes to belly fat, the answer is not in fad diet. Enjoying a healthy lifestyle should be the focus. The benefits will last a lifetime.
To learn more about exactly how to lose 16pounds in 20days, check out our comprehensive free guide here and discover the secret