4 sets of 100 climbers a day is all you need to get a flat stomach in a month (2023)

Nikita Bhardwaj UP TO DATE:July 28th, 2020 10.00 AM IST

All of you! If lower belly fat is standing in the way of your desire for perfectly toned abs, then you should try mountain climbers. This one move is a combination of cardio and muscle training, so it has the power to shred that fat in no time. In addition, it also helps shape your glutes and thigh muscles. All in all, this is the one exercise you've all been waiting for.

But first learn to defeat the climber
If you are a HIIT fanatic, you will definitely love this move. Here's how you can do it:

1. First, get into a high plank position. Keep your back straight, butt out and core tight. Make sure your shoulders are directly over your wrists.

(Video) Planking Every Day For 30 Days (Weight Loss Time Lapse)

2. Now move your right leg towards your chest and then return to the starting position. In this way you have to make a climbing movement. Keep switching quickly between the legs... et voila! You have learned to climb.

Do 100 repetitions on each leg and 4 such setsburn that belly fatAway.

(Video) 3 BEST Exercises To Lose Belly Fat After 50 (MUST WATCH!)

Here are some things to keep in mind when climbing

  • The more speed you add, the flatter your stomach will become.
  • It is important to maintain your core during this exercise. This ensures a better contraction of your abdominal muscles and thus better results.
  • When your knee reaches your chest, try moving it towards your wrist to increase the impact.
  • If you have lower back problems, consult a doctor before doing this exercise.

That's why climbers are essential
Well, there are many reasons why mountain climbers are the perfect exercise for weight loss and flat abs. Some of them are:

1.climbersthey are part of the HIIT workout and will not adversely affect your joints and knees.

(Video) 4-Minute Workout That Replaces 1 Hour in the Gym

2. They work as well ascardio and muscular enduranceexercises at the same time.

3. They work multiple body parts at once, such as arms, back, shoulders, core, glutes and legs.

4. They also help improve your endurance and performance, just like other HIIT exercises.

(Video) What will happen if you plank every day for 1 minute

4 sets of 100 climbers a day is all you need to get a flat stomach in a month (1)

Ruchika Rai, a renowned fitness and wellness coach, advises that if you really want to work on your core, your maximum focus should be on your body.rental ABSbecause that is where the maximum fat and water accumulates.

And that's why we want you to try climbers. So ladies, rock 4 sets of 100 rep climbers for a month and see a big difference in your core muscles.

(Video) 10 At-Home Exercises to Get Rid of Belly Fat In a Month

(Video) I Did 3 Minutes of Mountain Climbers Every Day for 30 Days | Realistic Results


4 sets of 100 climbers a day is all you need to get a flat stomach in a month? ›

You've learnt to do the mountain climber. Do 100 reps from each leg and 4 such sets to burn that belly fat away. The more speed you add, the flatter your tummy will be. Keeping your core is a must during this exercise.

What happens if you do 100 mountain climbers everyday? ›

You've learnt to do the mountain climber. Do 100 reps from each leg and 4 such sets to burn that belly fat away. The more speed you add, the flatter your tummy will be. Keeping your core is a must during this exercise.

Does climbers reduce belly fat? ›

The mountain climber is a calorie-burning workout that really gets your heart rate going. It also targets your core, making it the perfect exercise to lose that stubborn belly fat and reveal your abs.

Will doing 100 sit ups a day help lose belly fat? ›

I am often asked if doing situps or crunches will get people the toned six-pack abs they're looking for. Unfortunately, even if you do 100 crunches a day, you won't lose the fat from your belly.

Can I get flat stomach in 100 days? ›

It is realistic to say that you can achieve a flatter stomach in as little as 6-12 weeks with a sound diet and exercise approach that places you in a slight and progressive caloric deficit for that time period.

Is mountain climbers enough for abs? ›

Mountain climbers target many major muscle groups, including the abs, lower back, hamstrings and glutes. Strong glutes and core muscles help us maintain upright posture, and mountain climbers are the perfect move to strengthen both these areas.

How long should I do mountain climbers to lose weight? ›

Beginners should try to hit the 30 seconds mark, intermediates can try to hit the one-minute mark. And all you fitness junkies out there can try to push yourself to hit the 2-minutes mark. FYI, the more you stay in the pose, the more fat you'll lose. Mountain climbers work on your entire body!

What are the best exercises to lose belly fat? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

Can you get rid of a pancake belly? ›

While some people may feel uncomfortable with the appearance of a pannus stomach, it is possible to reduce or remove it with surgery.

How many floors should I climb a day to lose weight? ›

You can lose weight by climbing at least 10 stairs for 20 to 30 minutes each day.

What burns the most belly fat? ›

1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Can I flatten my stomach in 2 weeks? ›

While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks.

How can I get a flat stomach in a month? ›

What To Do To Get A Flat Tummy In A Month
  1. Reduce Your Calorie Intake. Save. ...
  2. Avoid Sugary Foods. ...
  3. Increase Fiber Intake. ...
  4. Consume More Protein. ...
  5. Stay Hydrated. ...
  6. Consume Omega-3. ...
  7. Consume Green Tea. ...
  8. Consume Probiotics.
Jan 31, 2023

How to lose 20 pounds in a month? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.

How long will it take to flatten my stomach? ›

You have to burn about 3,500 calories to lose 1 pound. This is because 3,500 calories equals about 1 pound of fat. To lose 1 pound a week, you have to eliminate 500 calories from your diet every day. At that pace, you could lose about 4 pounds in a month.

What burns belly fat overnight? ›

4 Proven Ways to Lose Belly Fat Overnight
  1. Don't Eat Before Bed. There is evidence that eating before bed isn't bad for you. ...
  2. Eat More Fiber. Fiber-rich foods are excellent for weight loss. ...
  3. Avoid Processed Foods. Processed foods often have high levels of sugar, sodium, and fat. ...
  4. Do Something Physical.

What area of the body do mountain climbers target? ›

Mountain climbers work several different muscles including the shoulders, hamstrings, core, triceps, quads and core. Because of this, it is often considered as a full body exercise.

What are 2 common mistakes when performing a mountain climber? ›

The Don'ts – Common Mistakes From The Mountain Climber
  • Not having the correct position. Make sure your back is straight and flat, not curved or arched and your hips are not raised (your bum shouldn't be up in the air). ...
  • Not letting your toes touch the floor. ...
  • Bouncing on your toes.
Jul 3, 2019

Do mountain climbers get rid of love handles? ›

Mountain climbers work on several muscles including the shoulders, hamstrings, core, triceps, quads and core. It is an excellent cardio exercise and also helps to get rid of love handles.

How long does it take to see results from climbing? ›

You'll likely see the most gains building muscle as a climber in your first three months. Bear in mind that assumes you climb two to three times a week and for an hour each time. After about six months, you may find your muscle mass levels off, although you'll likely keep your toned physique for as long as you climb.

How many rest days should climbers take? ›

As a general rule, most climbers should take at least one or two full rest days per week. And if you're feeling exhausted, it's okay to take an extra day or two off. It's also important to listen to your body and give yourself a break when you need it.

Is it better to do mountain climbers fast or slow? ›

Weldon explains that the faster you drive your legs the more mountain climbers become a cardio move, whereas slow and controlled reps make mountain climbers a core strengthening exercise. "If you do it fast you're mainly working your cardio and your shoulders are stabilising the move," says Weldon.

How do you get rid of lower belly pooch fast? ›

There are plenty of smart strategies that can help you slim down all over and reduce the amount of fat around your lower belly.
  1. Cut your calories. ...
  2. And maybe cut your carbs too. ...
  3. Bump up your protein. ...
  4. Stop drinking your calories. ...
  5. Try intermittent fasting. ...
  6. Go for high intensity intervals. ...
  7. Try resistance training. ...
  8. Get enough sleep.
Oct 7, 2020

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

Can a hanging belly go away? ›

The best way of getting rid of stomach overhang is a surgical procedure known as abdominoplasty at our London clinic, which will remove it completely. This procedure tightens the stomach muscles and removes excess skin and fatty tissues from the middle and lower abdominal region.

What causes a hanging belly? ›

Also known as a pannus stomach or mother's apron, apron belly occurs when the belly and fat surrounding the internal organs expands due to weight gain or pregnancy, resulting in additional fat deposits in the omentum (an apron-like flap under your abdominal muscles and in front of your intestines.)

Can lemon water reduce belly fat? ›

Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body's metabolism to a great extent.

Will I lose belly fat if I climb 4 floors stairs daily for office? ›

What is the effect of climbing stairs? Burn excess fat: Climbing stairs is also a form of exercise that helps burn excess fat and increases muscles such as leg muscles, thigh muscles, hip muscles, toning abdominal muscles.

How many times a week should I climb to get better? ›

Find a way to schedule at least two climbing sessions per week (3 or 4 is ideal)–any bouldering or roped climbing session, indoors or outdoors, counts towards this total.

Is walking better than stair climbing for weight loss? ›

Burn more calories

First, walking up and down stairs burns more calories than walking on a flat surface at a moderate pace. How many calories you burn depends on your weight, but going down stairs burns between 175 and 275 calories per hour and going up stairs burns 530 to 835 calories per hour.

What shrinks belly fat the fastest? ›

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

How do you keep skin tight while losing weight? ›

Best Natural Remedies to Minimize Excess Skin
  1. Strength and Resistance Training. ...
  2. Take Hydrolyzed Collagen. ...
  3. Stay Hydrated and Eat Certain Nutrients. ...
  4. Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
  5. The Bottom Line. ...
  6. Body Contouring.
Oct 11, 2019

Can exercise help sagging stomach? ›

Exercise will help you lose weight. It will help to tighten the muscles of your belly. However, exercise will not do anything to help tighten your skin. Usually after weight loss or post pregnancy or even with age, we tend to get loose skin on our belly.

Why is belly fat the last to go? ›

One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.

What is the secret to a flat stomach? ›

Add more cardio to your routine

Examples of cardio include running, brisk walking, biking, and rowing. Doing moderate to high intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.

Can I tighten my stomach in a month? ›

Can you really get better abs in just 1 month? If you mean a stomach that's tighter, more toned, and slimmer -- yes you can. Fire up the following workout and cut some calories and you can reasonably lose a couple pounds a week, say the pros.

What can I drink to lose belly? ›

The 8 Best Weight Loss Drinks
  • Green Tea. Share on Pinterest. ...
  • Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  • Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  • Water. ...
  • Apple Cider Vinegar Drinks. ...
  • Ginger Tea. ...
  • High-Protein Drinks. ...
  • Vegetable Juice.
Mar 30, 2023

How many mountain climbers should you do in a day? ›

For mountain climbers, begin by performing 2–3 sets of 10–20 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

How many mountain climbers a day is good? ›

- Realistically, if you're a beginner, Briant said to start by doing 10-15 mountain climbers in a row. If you're a little more advanced, sets of 25-30 is a good goal. - Bring your knees as close into your chest, with a slight pause, for maximum ab work.

Is it good to climb mountain everyday? ›

Not only will you build incredible strength and endurance from climbing mountains (consistently), but you'll also find that your diet becomes better. You're also going to find that unhealthy food will not fuel you properly. The work involved in hiking and climbing demands a proper diet.

How many mountain climbers is a good workout? ›

Start with a slow pace and do 1 or 2 sets of 8 to 10 repetitions. Once you're comfortable you can increase the number of sets and reps. With mountain climbers, it's crucial that you pay special attention to the alignment of the body. Practice doing planks first and then you can safely advance to mountain climbers.

Do jumping jacks burn belly fat? ›

The benefits of jumping jacks include weight loss as this exercise helps burn fat in the abdomen, belly region, arms and legs. It increases your metabolism to help you burn fat and lose weight. Jumping jacks for weight loss is highly effective for most people and helps you burn a whole lot of calories.

Are mountain climbers good for love handles? ›

Mountain Climbers

Mountain climbers combine planks with running. The plank carves out the abdominal muscles while the running blasts belly fat. They're the perfect exercise to lose your love handles or muffin top in no time.

How do you lose stubborn belly fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

Are mountain climbers a full body workout? ›

Mountain climbers work several different muscles including the shoulders, hamstrings, core, triceps, quads and core. Because of this, it is often considered as a full body exercise.

Are mountain climbers cardio or abs? ›

Mountain climbers are just as much of a core exercise as a cardio move—giving you the most bang for your buck when you want to boost the intensity of your workouts. Plus, you can perform the move anywhere and still feel the burn, which is great for working out at home due to the coronavirus pandemic.

Does mountain hiking burn belly fat? ›

Yes, hiking can help you lose belly fat. While you can't spot-reduce fat, you can engage in physical activity that burns fat all over your body, including your belly. Hiking is a type of exercise that can include aerobic exercise (cardio, to strengthen heart and lungs) and anaerobic (to build muscle mass).

Will your weight change if you climb a mountain? ›

A. You would weigh very slightly more at sea level than at the top of a mountain, not enough for you to notice, but a measurable amount. Weight, which really means gravitational force, is proportional to the product of the masses of two objects acting on each other, in this case the giant earth and the minuscule you.

What fat percentage is a climber? ›

In The Rock Climber's Training Manual, the Anderson brothers recommend that climbers be generally fit, with 10 percent body fat for men and 20 percent for women.

Are mountain climbers better than sit ups? ›

Done correctly, mountain climbers and other plank variations can be more effective ab exercises than crunches, Miriam Fried, NYC-based personal trainer and founder of MF Strong, told Insider. "What people don't realize is that you can't spot reduce fat, you can't do a ton of crunches and blast fat away," she said.


1. 10 At-Home Exercises to Get Rid of Belly Fat In a Month
2. Lose Belly Fat In 10 Days Challenge [Workouts To Slim Down Belly Fat]
(The Gainz Center)
3. Joe Rogan Recommends Four Simple Exercises for a Ferocious Workout
(JRE Clips)
4. the Best Workout to Lose Weight Fast 👉 Lose 10 Pounds in 3 Days
(Adrian Bryant)
5. I did the plank challenge for 30 days with realistic results
(Luke Verbeek)
6. SMALLER WAIST and LOSE BELLY FAT in 14 Days | Home Workout
(Lilly Sabri)


Top Articles
Latest Posts
Article information

Author: Prof. Nancy Dach

Last Updated: 21/09/2023

Views: 5985

Rating: 4.7 / 5 (57 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Prof. Nancy Dach

Birthday: 1993-08-23

Address: 569 Waelchi Ports, South Blainebury, LA 11589

Phone: +9958996486049

Job: Sales Manager

Hobby: Web surfing, Scuba diving, Mountaineering, Writing, Sailing, Dance, Blacksmithing

Introduction: My name is Prof. Nancy Dach, I am a lively, joyous, courageous, lovely, tender, charming, open person who loves writing and wants to share my knowledge and understanding with you.