Jillian Michaels - 6 packs in 6 weeks in Russian with reviews

The stern and at the same time beautiful American trainer Jillian Michaels went against the system of modern training for ideal abs. Effective exercises for a flat stomach will allow you to pump up your abs in six weeks, spending just 35 minutes a day. Today you will learn how to get a flat stomach at home with the help of extraordinary training that has become a bestseller in world fitness.

How to get a flat stomach?

Many people have probably wondered how to get the ideal figure. What does this concept include? For many it is different. Some people love muscles and definition, while others love nothing more than thin arms and legs and the absence of any fat. One thing is constant: almost everyone dreams of seeing a flat and beautiful tummy.

However, according to Jillian Michaels, a flat stomach is not only about exercise, but also about nutrition. Many people believe that first of all you need to understand what is entering the body, and only then sculpt your body with the help of exercises.

By the way, you can combine the transition to proper nutrition and exercise. It is a mistaken belief that you can get a flat stomach by regularly working out your abs. Without getting rid of fat, the abs will not be visible, and the stomach will appear more massive. This is due to the fact that the muscles that have finally appeared will be located under the fat layer.

Who is Jillian Michaels

Jillian Michaels is one of the famous fitness trainers who records training video lessons. The results of her students make even those who have already given up on the path to an ideal figure believe in themselves. Jillian's programs have become a hit with beginners and advanced athletes. Her classes are always varied and effective. They require simple equipment such as dumbbells or weights. Therefore, Michaels training courses are available to many.

The television fitness trainer herself has a gorgeous figure and is admired by many women. However, she was not always like this. Being a girl in the 8th grade with a height of 158 cm, she weighed 80 kg. At the age of 14, her mother did not leave her daughter alone in such trouble, enrolling her in martial arts. With this step, the path to losing weight and gaining fame began. Already at 17, she dropped out of university, realizing that her calling was to become a personal trainer. She managed to rise from the bottom, and now she helps not only herself maintain such a figure, but also mentors many girls around the world.

Nutrition for a beautiful tummy

Talking about Jillian Michaels' Flat Belly in Six Weeks workout without talking about nutritional basics is simply wrong. The trainer herself has said more than once that it is food that helps or hinders people in achieving their goal, if that goal is a beautiful and healthy body.

First of all, it is necessary to establish a drinking regime. It has already been proven that you need to drink at least 30 ml per kilogram of weight. Of course, if there are no kidney problems. Lack of water can lead to swelling and even bloating. All this creates the appearance of extra centimeters at the waist.

Eliminating food waste also helps reduce body fat. The wrong step is to reduce fats or carbohydrates in the diet. But getting rid of instant cereals, soups, snacks like chips or crackers helps you lose weight.

Proper nutrition

Often, losing weight is associated with strict diets. However, it is necessary to reduce the calorie content of food gradually. In addition, you need to remember that calories entering the body produce energy.

And if you combine intense exercise with a diet, it is important to create a diet so that training contributes to gradual weight loss, and does not deplete the body, which is already in a state of stress. Nutrition should be balanced, and not just low-calorie.

You can start with a few simple steps:

• Eliminate fatty, salty, fried foods from your life (especially if you are addicted to fast food);
• Include more vegetables, lean meat, and low-fat dairy products in your menu.
• Eliminate alcohol, coffee, tobacco.
• Dose the consumption of classic desserts, gradually replacing them with dietary ones (panna cotta, fruit smoothies, cheesecakes).
• Complete the list of dishes with pumpkin, legumes, and boiled eggs.
• Divide large portions into several smaller ones.

There are an endless number of recipes posted online that can be both tasty and healthy for your figure.

You can also add sports supplements to your menu:

Why can't you lose weight only in your stomach?

You cannot lose weight in just one area of ​​the body. Yes, of course, some people manage to reduce volume only in the legs or chest, but this only depends on which part the fat begins to disappear from first. Weight loss does not happen locally. Fat accumulation disappears evenly, or almost evenly.

The exception is problem areas. Extra pounds are the last to go from these places. But Jillian Michaels offers a flat stomach in 6 weeks! What's the secret? In exercises that tighten the abdominal muscles and promote weight loss.

Reviews

Mila, 25 years old

I have never had “curvy” shapes, I was not overweight and I did not complain about “wide” bones, but winter does not spare anyone. During this time I gained 5 kg, and by summer I wanted to have a flat and beautiful tummy. I started training according to the Jillian Michaels program, and the results were not long in coming. In the promised 6 weeks I acquired the desired shape.

Anya, 34 years old

My stomach is my problem area, so I tackled it. I studied according to the Jillian Michaels program. The first level was not difficult for me, but I can’t say the same about the second. It was especially intense when, after a set of level two exercises, Jill said: “All over again!”, but the effort was worth it. I lost 7 cm in my waist and a few more cm in my legs and hips.

Lera, 32 years old

I recently became a mother and have been doing fitness at home for four months. The body was transformed, but the stomach was still not flat. I started training according to the Jillian Michaels program. At first I didn’t believe that such an effect could be achieved in 6 weeks, but everything turned out to be true. In 6 weeks with Jillian Michaels, my abs transformed before my eyes.

Vera, 45 years old

I used to train every day, but in the last six months I stopped. I decided to restore my previously achieved results. The Flat Belly program with Jillian Michaels, level 1 was surprisingly easy for me. Completing level 2 was difficult, but the result was stunning. I didn’t think that the course would have such an impact on all problem areas.

What you need for classes

Jillian Michaels' Flat Belly in Six Weeks workout requires a minimum set of items. These include:

• Sneakers. You can choose an inexpensive model. However, the sole should not slip. It will also be better if they are comfortable to jump in. Shoes are selected according to size. You can't exercise without sneakers! Otherwise, there is a risk of getting a knee injury, sprain or other unpleasant consequences.
• Dumbbells. Their weight depends on physical fitness. The minimum is one kilogram. There is simply no point in taking it easier. However, in the beginning you can also practice with water bottles filled with sand. They will help if you don’t have the money for dumbbells yet, or there is a fear that your workouts will be abandoned.
• Rug. This is a desirable piece of equipment, since you will have to spend a lot of time on the floor. To avoid catching a cold, it is better to use a mat. It is also difficult to slip on.
• A bra that supports the breasts. You can also use a sports top. Relevant not only for ladies with curvy figures.

What does the course consist of?

Jillian Michaels' Flat Belly Workout consists of two levels. The first one is simpler, however, it is not very easy for beginners. Each stage lasts three weeks. In total, as Jillian Michaels promises, you can get a flat stomach in just a month and a half of effort.

The trainer herself says that you can’t practice every day. Muscles must get rest. In an approach where training occurs every day, muscle growth and fat loss will be inhibited. Therefore, you need to take one to three days of rest per week. Thus, the full course will be delayed.

Level 1 is just the beginning

The workout from Jillian Michaels “Flat Belly” (level 1) is circular. This means that the exercises are repeated, only their pace changes. For example, in the first round everything should be done measuredly, without rushing. The main thing is to understand how to do the exercise correctly. Improper execution may result in injury.

The second round includes the same exercises, but now they should be performed energetically and quickly. One workout lasts about 35 minutes. This is the optimal time that can be found for almost everyone. Thanks to the intensity, half an hour is enough to tone the muscles. Jillian Michaels' Flat Belly Workout (Level 1) prepares you for a more intense workout.

A short warm-up opens the session. This is followed by exercises such as plank, squats, lunges. Jumping is offered as an aerobic exercise. Alternating strength and cardio training helps not only build muscle, but also reduce body fat.

The main thing about the course

This program is a video course consisting of two videos

(1st and 2nd level) lasting just over 30 minutes. Each of them contains exercises that mainly involve the abdominal muscles, but at the same time other parts of the body are also subject to stress.

Video training

Not only suitable for women, men can also join the classes. You can exercise at home with a minimal set of sports equipment, which allows you to save money on a gym and special exercise equipment.

For classes you will need

For training you will need:

The first three weeks, level 1 exercises are performed; they prepare the body for more difficult level 2 exercises, which should be performed from week 4 onwards. However, this does not mean that the training in the first three weeks will be easy, so it will be difficult for people with low physical fitness. Another complex would be more suitable for them; Jillian Michaels has several programs that are called “For Beginners.”

There are also 3 options for performing exercises in the “Flat Belly in 6 Weeks” complex. When viewing the video, pay attention to the fact that there are 3 people in the frame: Gillian and 2 assistants - Maddie and Bashira. Each of them performs the same exercise differently: Maddie shows easier variations, does some exercises without dumbbells, Jillian does medium difficulty, and Bashira shows the most difficult variations (fast pace, deep squats and lunges, heavier dumbbells). Soberly assess your strengths and start repeating after one of the presenters. In the process of training, you will tone your muscles and become more resilient and be able to perform more difficult exercises.

Second and final levels

Jillian Michaels' Flat Belly Workout, level 2 more challenging than level 1, continues to strengthen and tone your muscles. In this block, weights are used more often, and there is also a greater number of cardio exercises. This helps remove water from the body and strengthens the heart muscle.

A short warm-up is followed by a variety of exercises, such as twist squats. According to the trainer, this is effective not so much for the abdominal muscles, but for overall weight loss. Also at this level there are a lot of lunges and other squats - both with and without dumbbells. Cardio exercises include cycling and others.

Jillian Michaels - Flat stomach in 6 weeks - Level 1

The 1st stage of the 2-level program suggests starting the path to achieving ideal parameters with the following exercises:

• Dynamic warm-up.
• Squats with crossed arms.
• Leg raises.
• Lunges forward, backward.
• Body rotations.
• Weighted Knee Raises.
• Side bends with dumbbells.
• Plank jumps.
• Body twisting.
• Exercise “Caterpillar”.
• Side plank.
• Pushups.
• Stretch elements.
• Pelvic lifts and others.

All exercises combined make up high-intensity interval training. They are repeated twice at an accelerated pace.

Two options

All Jillian Michaels workouts come with choice. In addition to the coach, there are two more people in the video. The first one, Maddy, shows easier versions of each exercise. But don't delude yourself. They won't be easy anyway. Simply, by repeating after her, you can do squats not so deep, jump not so high, etc. Also, at the first level, Maddie practically does not pick up dumbbells, which can be done by beginners.

The second girl, Bashira, offers a more advanced course. By repeating after it, you can provide a greater load. It is this girl who squats deeply, always takes impressive weight dumbbells and does everything at a fast pace.

The average pace is maintained by Jillian Michaels. “Flat belly” (reviews about the training are only positive) builds endurance. Many of the girls, who initially followed Maddie's lead, began to keep up with Bashira by the end of the levels. This indicates not only an increase in endurance, but also that the muscles have begun to work.

The essence of the Jillian Michaels program

Since water does not flow under the lying stone, you will have to work hard. After all, this course does not include banal abdominal crunches. It is the strongest fat-burning workout where you need to sweat a lot.

The most important thing in this case is to remember a simple rule :

“It is useless to pump up the abs without carding, otherwise the upper belly fat will not go anywhere”

Consequently, the training program is carried out at a fast pace.

However, the result is worth it! Are you ready to give 100% for your dream? Then let's go!

READ ALSO: Fasting day: on kefir, buckwheat, cucumbers and apples

More workouts with Michaels

As already mentioned, Gillian herself is known as a good home trainer. There are a lot of girls working out from her videos. Moreover, you can find workouts that are suitable for those who want to lose weight with any level of training.

The most popular course of this trainer is “Slim Figure in 30 Days.” It is noteworthy that it can be found in Russian translation. It consists of three ten-day levels, each of which lasts about half an hour. The basis is circuit training. Here the attention is paid to strength exercises, heart training, and abdominal exercises.

Workouts aimed at a specific part of the body also attract attention. These include, among other things, “Flat belly in 6 weeks.” There are also videos related to creating beautiful buttocks and sculpted arms.

The importance of proper nutrition

Frequent, fractional meals in small portions are the key to success in losing weight

Gillian talks in many interviews and videos about the fact that you need to eat to lose weight. Food is also important for gaining muscle mass. If you fast and exercise so intensely, your muscles will begin to break down due to protein deficiency. Some restrictions in the diet contribute to weight loss and the formation of an elegant silhouette. But you don’t have to follow a strict diet for this:

• coffee, cigarettes and alcohol negatively affect the condition of the heart, slow down progress and worsen well-being during training;
• desserts need to be reduced, but this should be done gradually, then they should be replaced with dietary versions of sweets;
• salty, fried, fatty foods and fast food should be completely excluded from the diet;
• lean meat, vegetables, dairy products and fruits should make up 90% of the menu;
• boiled eggs, pumpkin, legumes - all this is extremely useful for training people.

You need to eat often, in small portions, so that the body feels good and is not exposed to hunger stress.

Gillian does not exclude the use of sports nutrition to achieve greater results. This can be pure protein, which is responsible for the growth of muscle tissue, as well as natural fat burners that accelerate the breakdown of accumulated deposits.

Additionally, you can take collagen - an essential element for skin, teeth, joints, bones and cartilage. Multivitamin complexes should be taken in courses, regardless of the type and quality of daily nutrition.

What to combine training with?

Many people find it boring to do only one exercise for several months. That's why Jillian Michaels's workout, which promises a beautiful belly, is often combined with the Killer Butts course. This helps to work out both the stomach and lower body at once.

In this case, you should alternate workouts, for example, one day - stomach, the other - buttocks. But be sure to leave at least one day off per week. Otherwise, the muscles will simply get tired, and you may want to give up everything altogether.

You can also combine this workout with arm exercises. The course is called “Killer Arms”.

Working out with Jillian Michaels is a good way to tone your body. However, it is worth remembering that a flat stomach is primarily a matter of proper nutrition. It is difficult to maintain a beautiful figure while eating buns during your exercises. However, with the Flat Belly in 6 Weeks workout, you can help your body burn fat faster. If you decide to get rid of excess weight once and for all, remember that along with increased physical activity, it is very important to adhere to proper nutrition.

Detailed Guide

Well, dear friends, let's move on to our studies? You can start right now. Yes, yes, right now, reading this article. This will be your first, so to speak, introductory training. Ready? Then let's begin!

First week

Exercise 1

It affects the rectus abdominis muscles to a greater extent.

So, starting position: lie on your back, legs bent at the knees, hands behind your head (while NOT clasped at the back of your head). On the count of 3, lift your torso towards your knees, exhaling throughout the entire rise. On the count of 4, lower your torso, again inhaling throughout the lowering.

Attention: 10 sets of 30 repetitions. At first glance, the figure seems unrealistic. Don't worry! J At first, if you are not at all prepared, do as much as you can. Over time, try to bring the number to the specified one.

A short rest between sets.

Exercise 2

It works great on the oblique abdominal muscles.

The starting position is exactly the same, but with the first lift you need to tilt your torso towards one leg, with the second lift – towards the other, with the third lift – again towards the first leg, with the fourth lift – towards the other leg. These are the so-called twists.

We repeat the same: 10 sets of 30 repetitions.

It is very important to pay attention to your lower spine when performing this exercise. It shouldn't sag. Don't lift it off the floor!

Exercise 3

Ideal for the lower abdominal muscles - one of the most problematic areas even for thin girls, so it is worth working on it actively.

The starting position is exactly the same as in the first exercise. On the count of 3, lift off the floor and lift both your torso and legs. An angle should form between them that will ensure maximum tension in the lower abdominal muscles.

Do scissoring or foot steps for 5 minutes. You can not? Do as much as you can (even if it's 1 minute), but try to get it to 5 minutes.

Exercise 4

It's not necessary, but it can greatly speed up belly fat loss. Welcome to the hoop J Choose the best massage equipment and twist it every day 2 times a day for 10-15 minutes (20 minutes is possible).

Let us repeat once again: this is completely optional. Moreover, you need money to purchase it. So let's say it's optional

Second week

We definitely do all three exercises, but in the first and second the legs are not on the floor, but lie on the floor, bent at an angle of 90 degrees.

The maximum number of repetitions and sets is the same, but if you did less, be sure to increase it.

Third week

At this stage, some important detail is added that will greatly speed up weight loss in the abdomen - at the top point of each repetition, you must strongly tense your abdominal muscles for 2 seconds.

More and more, no changes. We continue to study.

Fourth week

Now let's do strength aerobics, that is, you do all the exercises at the fastest possible pace. It's best even without rest. If you can't, rest for a few seconds.

Fifth week

We are already approaching the end. You are probably already seeing dramatic changes in your body!

It's good to add weights at this stage. Dumbbells need to be held behind your head (initially you held your hands behind your head, now there will also be dumbbells). Buy dumbbells depending on the category:

• 0.5 – 1 kg each – for beginners
• 1 – 2 kg – for medium
• 3 – 5 kg – for advanced

Everything else remains unchanged!