Flat abs with 10 minutes workout –

Taking pictures after training!” That’s Kayla Itsines’ answer when we asked her what to do to not give up after a few weeks of sweating her top. It works! With 3.5 million followers on her Insta profile (@kayla_itsines), the Australian publishes images every day of the true transformation in the bodies of women who practice the exercise program she created – and they are unbelievable!

Kayla gained fame (and that amazing belly) with her 12-week workout, the Bikini Body Guide. Muse Fitness’ exercise style is based on intensity. Resistance circuits most often involve movements performed with just one’s own body weight and aim to get the most out of an exercise within a short period of time.

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Which is perfect for those who live a busy routine, as you can fit it in any gap of the day. “Unlike programs to lose fat or gain muscle, my type of training is focused on achieving a body that makes you look and feel confident with your image”, explains the personal, who completes by saying that everything you need to starting is from a space your size! #PartiuBellyChapada!

How to do the workout

See how the exercise sequence looks like: stretching + circuit 1 (5 min) + rest (30 sec/1 min) + circuit 2 (5 min) + Stretching

Repeat each circuit as many times as you can within the allotted time. During your workout, don’t forget to maintain the correct technique of the movements – even if you are trying to execute them with the highest intensity possible.

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Circuit 1

CANOE

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The. Lying down, raise your legs straight, forming a 90° angle with your torso. The arms are also extended behind the head.

B. Using the strength of your abdomen, raise your torso until your hands touch your feet. Return to the starting position by contracting your abdomen. Repeat 20 times.

HALF BURPEE

The. Support your palms on the ground and squat until your torso is parallel to the ground.

B. Transfer your body weight to your hands and, in a jump, stretch your legs back and support your toes, in a plank position. Jump back to return to the starting position. Repeat 20 times.

BICYCLE

The. Lying down with your legs straight, slightly lift them off the floor. Bend your left knee and bring your leg towards your chest. Rotate your torso until your right elbow touches your left knee.

B. Do the move on the other side. Repeat 20 times with each leg.

Circuit 2

KNIFE (weight from 3 to 6 kg optional)

The. Lying down, stretch your legs, taking your feet off the floor. If you have the weight, hold it with your arms straight over your head (same thing without the weight).

B. Bend your knees towards your chest, contract your abdomen, lifting your head, shoulders and torso, and bring your weight (or just your hands) towards your feet. Return to starting position. Repeat 20 times.

CLIMBING

The. With your elbows straight, support your hands on the ground, a little beyond the width of your shoulders, and stretch your legs back, leaving your feet together. Bend your right knee toward your left elbow.

B. Return to the starting position and do the other side, increasing your speed. Repeat 30 times (15 on each side)

PLANK WITH JUMPING

The. With your elbows straight, support your palms on the floor, a little beyond shoulder width, and stretch your legs back, leaving your feet together.

B. Jump with your feet slightly wider than hip-width apart, then jump again to return to the starting position, without moving your torso. Repeat 20 times.