We all want a strong, toned stomach. But we also know that it takes a lot of time and dedication to get there. Some people are lucky enough to have these results just by living an active lifestyle, but most of us need to put in some extra work at the gym. The good news is that there are many ways you can obtain this goal in four weeks—and we’ve got one for you here. Here are Chloe Tings’ home workout tips for getting abs in 4 weeks.
Join fitness expert Chloe Tings for her home workout tips on how to get abs in four weeks. She will be teaching you the best ways to stay motivated and focused with a home workout plan that you can do anywhere at any time!
INCASE YOU MISSED
How To Get Kim Taehyung’s Six Pack Abs
Home Abs Exercises You Can Do In Just 5 Minutes
Contents
The Chloe Tings’ Home Workout Tips For Getting Abs In 4 Weeks: What You Need For This Plan
Start by setting up a “workout station” in your home. This is where you’ll store your equipment and can easily work out from any room in the house.
If you have more than one person in the household, make sure that everyone has their own space. Take a few minutes to explore the area around your workout station for any loose cables or items that could interfere with your workouts. Once you’ve prepared the area, it’s time to get started.
To do this plan, you will need; A chair or bench, a mat, a set of weights, resistance bands, a stability ball (optional), and an exercise mat (optional).
The 4-Week Workout Plan
Week 1 – Get Your Core Strong And Flexible
In the first week, you will be focused on building your core and making it strong. You should stretch before each workout to ensure your body is warm and loose.
Stretching before and after a workout helps prevent injury and improves flexibility. Spend about five minutes on each of the following:
Calf Stretch
Hamstring Stretch
Hip Flexor Stretch
Quadriceps Stretch
Next, work on your core muscles. You can also do these exercises from a chair for more advanced levels of fitness. For beginners, make sure to have something for support under your head and take care of your back when doing any of these exercises:
Abdominal Twist with Leg Raise
Abdominal Crunch with Straight Arm Reach
Full Sit Up (for advanced)
The next step is to work on your arms and shoulders. You should always stretch your arms before moving into any arm exercises because it will help prevent injury. Spend 5 minutes each on the following: -Tricep Extension with Dumbbells -Lying Rear Delt Flys -Rear Lateral Raise (alternating arms) -Standing Alternating Reverse Curls (international arms) -Wrist Rollers with Dumbbells or Kettlebells.
The final exercise for this week is a lower body strength builder like lunges or squats. Spend 10 minutes doing these exercises: Squat Jump Lunge Walkout Prisoner Squat Hip Thrust Single Leg Glute Bridge Then, spend time relaxing afterward for about 10 minutes by stretching the following areas
The following exercises are recommended for this week:
Plank – Hold for 10-20 seconds at a time, repeat 3-4 times
Straight leg lifts – Do 15 reps with each leg, alternating back and forth
Superman’s – Lie down on your stomach with arms at your side and raise both legs in the air while simultaneously lifting your arms so they are in line with your shoulders
Pilates 100s – Lie down on your back with legs raised straight up in the air while crossing one ankle over the other knee like you’re doing a pile driver. Bring knees together as if you were going to sit in a chair and raise them slowly towards the ceiling without letting the low back arch off of the floor *Knee tucks – Kneel on all fours while keeping hands or fingertips firmly planted on the ground. Pull one knee into the chest as close to the torso as possible and then return it to starting position before repeating on the opposite side
Week 2 – Target The Abdominals
This week, we will be working out the abdominals with a variety of moves that target the front, side, and back. The exercises are going to get harder, but don’t give up! As long as you push yourself through the pain barrier and keep at it, you will see results.
Pressed sit-up
Side plank
Crunches on a Swiss ball
Hip raises
Week 3 – Lean Out The Abs And Waist
Lay on your back, place a yoga mat under your head and shoulders.
Extend both legs up in the air, keeping toes pointed towards the ground.
Inhale to lower your right leg down, as far as you can go without rounding the back or sticking your butt out. This is one rep.
Repeat 10 times on each side and continue alternating sides throughout the video.
Exercise Tips:
Avoid dropping too low, this will curve your spine and cause injury. Stop when you feel resistance from your abs.
Keep both hands pressed firmly against the floor for support.
Keep hips lifted off of the ground for the entire duration of this exercise. We want our pelvis to be in a “neutral” position (slightly tilted forward). This will help tone out our lower abs as well as avoid putting strain on our hip flexors and hamstrings which can lead to injury.
Picture yourself doing a crunch with every rep you do – we want to engage our abdominal muscles at all times!
Don’t worry about speed, it’s better to perform each rep at an even pace than quickly tire out halfway through and hurt yourself!
Week 4 – Show Off Your Hard Work!
For the final week of this four-week workout plan, you’ll be combining all the exercises you’ve learned and placing them into a challenging routine. This is your opportunity to show off your hard work.
Week 4:
Day 1:
Do 3 sets of 20 reps of each exercise (45 total).
Take a minute break before moving on to the next set.
Work out for about 45 minutes total.
Day 2:
Do 3 sets of 20 reps of each exercise (45 total).
Take a minute break before moving on to the next set.
Work out for about 45 minutes total.
Day 3:
Do 3 sets of 15 reps of each exercise (45 total).
Take a minute break before moving on to the next set. -Work out for about 30 minutes total.
Benefits Of The Chloe Tings Workout
There are so many different types of people who work out at home and don’t have the time or patience to do it elsewhere.
One of the best ways to stay motivated is to get a fitness trainer you can work with within your own home. If you’re not feeling motivated, the trainer will show you how, when, and why to focus on your workouts.
A workout plan that is flexible means that you can play around with different exercises and routines while still accomplishing your goal. 5. Doing workouts from home also allows for more time with family which can be really important for some people as well.
Frequently Asked Questions
What Equipment Do I Need?
Chloe recommends using a yoga mat, weights, and a stability ball. These are all items you can find at your local gym or purchase for home use.
What Kind Of Exercises Should I Be Doing?
Chloe has created three different workouts for this plan. Make sure you are doing the workouts in the order given, with one day of rest in between each workout. The first workout is designed to kick-start your metabolism and burn fat; the second focuses on toning your stomach muscles, and the third helps you build up strength and stamina.
How Long Should I Rest Between Sets?
Each exercise program has different rest periods so make sure to follow the instructions carefully!
How Often Should I Work Out?
You can do Chloe’s plan as many times as you would like but it would be best to work out two times per week if possible.
Conclusion
If you are ready to get abs in 4 weeks, you need the right plan and the right workout routine. The workout plan discussed is designed by personal trainer Chloe Tings and it’s proven to work.
References
- I Tried The Chloe Ting Workout Challenge, And It Was Exhausting
https://www.today.com/tmrw/i-tried-chloe-ting-workout-challenge-2-weeks-here-s-t185734
- Everything You Need To Know About Chloe Ting’s Workouts
https://www.byrdie.com/who-is-chloe-ting-fitness-vlogger-5078951
- Chloe Ting 2022 Weight Loss Challenge
