7-Day Flat Belly Challenge: 21 Minutes Workout Plan to Lose up to 7 Pound


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Are you looking for a workout plan to help you lose belly fat quickly? Look no further! With this 21-minute workout plan, you can lose up to 7 pounds of belly fat in just one week. Imagine the feeling of finally having a flat belly, sexy curves, and a lean body. It’s time to put in some effort and achieve that dream body you’ve always wanted.

Firstly, let’s talk about the importance of diet and nutrition in your weight loss journey. Without proper nutrition, all your workout efforts may go in vain. Therefore, it is important to follow a healthy and balanced diet plan. Once you have your diet sorted, it’s time to incorporate workouts into your routine.

7-Pound Belly Fat Workout

How many repeats?

As I explained earlier, these powerful exercises will target your abdominal muscles deeply and help to lose 7 pounds of belly fat within a week. But the number of pounds you lose will depend on the number of reps and sets you’ll practice.

Here are some guidelines to help you with your abdominal exercises:

  • Practice each exercise for 45 seconds, followed by a 15-second break as rest.
  • It’s a complete 7-minute workout.
  • If we talk about sets, initially practice fewer reps just to warm up your lower body and midsection. But try to do at least 4 sets. If you feel it’s intense for your body, then divide your session into two parts: 2 in the morning and 2 in the evening. This will provide an easy start to lose 7 pounds of belly fat.
  • Gradually increase your number of sets and reps.
  • We recommend extending this plan for 21 days for best results.

7-Exercise to Lose Belly Fat

#1. Russian Twist

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Credit: Livestrong.com

How to do:

  • Lie down on the floor with your knees bent and feet on the floor.
  • If you are a beginner, then you can tuck your feet under a heavy object to support your feet.
  • Now, lift your upper body off the ground, so your torso and thigh make V shape.
  • Bring your palms together while bending through elbows.
  • Now, contract your abs and twist your torso to the right, bringing your arms out to the right as well.
  • Get back to the center and then repeat to the left as sown in pictures.
  • Exhale as you rotate to the sides and inhale when you come back to center.

#2. Windshield Wipers

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Credit: Oxygenmag.com

How to do:

  • Lie down on your back with legs straight over your hips (in the air).
  • Place your hands straight on the floor at shoulder height.
  • Now, turn your lower body to swing your legs in the air, but make sure not to fall them to the floor.
  • Maintain tensions in your abdominal muscles.
  • Bring your leg back to the center and perform another side.
  • Continue alternating sides.

Recommended: Use these resistance bands if you are a beginner or feel difficulty to perform workout at home. These bands will help to move your body easily without anyone helps.

#3. Crossbody Mountain Climber

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Credit: fitwirr.com

How to do:

  • Get down into pushups position with your arms straight on the floor.
  • Your body should form a straights line from shoulders to ankle.
  • Contract your abs and lift your right leg off the floor and bring it towards your left shoulders.
  • Return to starting position and repeats with left leg.
  • Try to keep your body straight and hip lower all the times.
  • Pick up your speed as you mastered the pose.

#4. Side Plank Leg Lift

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Credit: PopSugar

How to do:

  • Begin in straight arm side plank on your right side.
  • Now, stack your right shoulder over your right hand.
  • Make sure to keep your body in a straight line.
  • Now, engage your core and lift your left leg up.
  • Don’t allow your hip to sag towards the ground. Pause for second and return to starting position.
  • Repeat with another side.

#5. Diagonal Plank

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Credit: Fitwirr.com

How to do:

  • Get down on the floor in full plank position. (not elbows)
  • Keep your body in straight line from head to heels.
  • Keep your feet a bit wider than your hips and make sure when you lift your leg, your hips too lifted and form a straight line from your shoulder to heels.
  • Now, keep your torso stable, lift your right arms up and left leg in a straight
  • Hold the position for few seconds and repeat with another leg and arm.

#6. Scissors Exercise

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Credit: Fitwirr.com

How to do:

  • Lie down flat on your back, with hands facing down on your sides.
  • Now, lift your shoulders slightly and off the floor and keep you’re both hands below the hip to raise your both legs in the air.
  • Lift your one leg towards the ceiling, bring it down and then another.
  • Repeat with both legs.

#7. Elbows to Knees Crunch

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Credit: Fitwirr.com

How to do:

  • Lie flat on your back and bend your one knee, while crossing your right ankle over left knees as shown in pictures.
  • Put your hands behind your head, contract abs as you lift both your shoulders and legs off the floor.
  • Bring your right elbows to touch your left knee.
  • Alternate your sides and repeat with other.

7-Pound Belly Fat Workout:

How to lose up to 7 pounds of belly fat in a week? Try this 7 days workouts plan to lose belly fat fast. This 7x3 minutes workouts plan is very easy and simple to adopt for anyone. Effective exercise to get rid of belly fat within a week.


Tips to Maximize Your Results:

Stay Hydrated: Drinking enough water helps your body to function properly, and also helps to burn fat by increasing your metabolism.

Eat Clean: Avoid processed and junk foods, and instead focus on eating clean and healthy foods like vegetables, fruits, lean proteins, and healthy fats.

Be Consistent: To get the best results, you need to be consistent with your diet and workout routine.

Challenge Yourself: As your body adapts to the workout, gradually increase the number of sets and reps to keep challenging your body and maximize your results.

Get Enough Sleep: Getting enough sleep is important for weight loss and overall health. Aim for 7-8 hours of sleep per night.


Losing belly fat and achieving a flat tummy is not an easy task, but it is possible with dedication and hard work. This 21-minute workout plan, combined with a healthy diet and lifestyle, can help you to achieve your fitness goals and lose up to 7 pounds of belly fat in just 7 days.

Remember to stay consistent, challenge yourself, and be patient with the process. With time, effort, and persistence, you can achieve the body of your dreams.

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