If you want a strong stomach, a steady back, a straight posture, and a curvy waist, try this 14-day plan at home. It needs no tools. Each workout lasts 10 minutes. This plan suits a busy day. Ready to firm your core and lose stubborn fat? Let’s start!
Why Focus on Abs and Back?
Your core is more than abs. It holds the side muscles, the lower back, and muscles near the hips. Strengthening these muscles gives you a flat stomach and a better stance. Toning your back helps shape a curvy waist that many seek.
What to Expect in This Program
This plan pairs moves for a strong stomach with moves to work the back. No gear is needed, so you work out at home with ease. Each day, spend 10 minutes on a series of exercises that work the front and back close together.
Daily Workout Breakdown
Here is a look at the exercises you will do each day to build strength and tone your body:
1. Boat Hold with Reach
Sit in a boat shape with your sit bones. Lift your legs and upper body to balance. Keep your stomach tight. Reach your hand to your ankle and then come back. This move works your abs and balance.
2. Diamond Hand Press with Lower Back Activation
Lie down on your back. Place your hands in a diamond form under your lower back. Lower your chest, then open and close your arms. This move helps your lower back work.
3. Flutter Kicks
Lie on the floor. Do flutter kicks with straight legs. Move them one after the other in a controlled way. This works your lower abs and hip muscles.
4. Back Extension Kneeling Squeezes
Kneel and lean forward a bit. Squeeze your shoulder blades together. Straighten your arms, then bend and lower them. This move works your upper and middle back.
5. Arm Pumps with Palms Up
Keep your arms straight. Turn your palms up. Pump your arms to work the back and shoulder muscles.
6. Lying Back Extensions with Arm Pumps
Lie on your stomach. Squeeze your shoulder blades and lift your upper body. Pump your arms as you do this. It builds back strength and control.
7. Forearm Hip Dips for Lower Abs & Obliques
Use your forearms on the floor. Dip your hips side to side. This works your lower abs and side muscles that shape the waist.
8. Lat Squeezes
Stretch your arms out in front. Squeeze your shoulder blades and move your arms forward. This move works your side back muscles.
9. Dead Bugs for Core Stability
Lie on your back. Lift your arms upward. Reach one hand to the opposite shin and switch sides. This move builds deep core strength.
10. Crunches with Leg Extension
Do a crunch while straightening one leg at a time. This makes the abs work harder and helps the hip muscles.
11. Pulsing Abs to Finish
Do a series of small pulses with your abs. This helps work the core muscles to the end.
12. Reverse Hundreds on Stomach
Lie on your stomach and stretch your arms with palms up. Pump your arms while lifting your upper body. This move works the back and helps you stand straight.
Tips for Success
• Keep a routine. Do this workout each day for 14 days to see a change.
• Work your core. Pull your belly in close to your spine during moves.
• Breathe well. Exhale when you push and breathe in when you relax.
• Mind your stance. Keep your body in good form to work the muscles right.
• Drink water and eat well. Support your plan with water and a good diet.
Final Thoughts
This 14-day home plan brings simple moves that work your core and back. By spending 10 minutes each day, you build a stronger core and back that help your whole body. Stick with the plan, enjoy each step, and feel your body change.
Start your free home workout today—your core will thank you!
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