Exercises To Lose Belly Fat At Home For Women: An Easy 15 Minute Routine


Nobody wants a flabby stomach and this can be a problem for women to prevent or reverse. There are plenty of stomach exercises to lose belly fat for women and there’s one routine called My System that makes use of the best ones.

bellyAlong with firming your stomach muscles and every other muscle, you will also be improving the function of your:

  • Lungs
  • Skin
  • And all internal organs

Which are the three most important aspects of your health.

Before we get into the specifics of the routine and exercises, let’s look at the beliefs and principles behind My System and why it’s different than any other workout you’ll come across.

You Will Only Need 15 Minutes For a Full Body Routine

You may have come here for tips on keeping a nice stomach and My System will give you exactly that. You will develop and exercise every muscle on your body too.

Efficiency is a major part of the workout and it took 50 years to perfect every step. There isn’t a second, or breath wasted.

In all there are 19 exercises that give every part of your body exactly what it needs. You will have perfectly proportioned legs, arms, chest, stomach and shoulders.

There are six movements for you belly and include sit ups, leg raises and all sorts of bends to tone and get rid of any fat in that area,

 No Equipment or Weights Needed

You can use your own body to get amazing health and body results. When you do body weight exercises you are building more than just strength. You are also improving:

  • Body intuition
  • Flexibility
  • Balance
  • Mobility
  • Functional strength
  • Coordination

It’s also much safer this way. Besides the danger of dropping weights on your chest, lifting heavy over an extended period of time does a number on your joints.

So many people are selling their knees, shoulders, wrists, and back for short lived gains. When you use your body, you strengthen your joints and all those other parts of your body for life. You will get the benefit of having them now AND when you’re older.

Weight lifting only focuses on the now, even if you have perfect form.

Also, you have more flexibility of when and where you workout if you aren’t dependent on weights or equipment.

You can choose to do My System at your home, in the park, at the office, before work, after work, before bed, between classes.

It’s really up to you.

The average gym costs up to $100 a month in membership fees and if you want a personal trainer, it’s is another $50 a hour.

If you get 3 hours of instruction a week, that’s $600 a month in trainer fees, and with the extra $100 from membership fees, that’s $700 a month.

That’s over $8,000 a year!

You can literally save that by learning how to exercise on your own, without weights. And if you feel the need to do My System at the gym, you easily can without needing expensive trainers.

Relax and Energize, Not Strain and Exhaust

There’s a belief when it comes to fitness you have to exhaust yourself and workout until you feel like you are going to drop.

“Feel the pain”

“You got to want it”

and other cliche sayings to make you fight through the discomfort.

This belief turns so many people away from getting healthy and is one of the most incorrect ones I can think of.

When you workout until exhaustion, like so many programs recommend, you are going to be too tired to want to do anything after. This ruins your productivity.

The time you spend focusing on your body should be rejuvenating and energizing. There’s so much stress and strain in life, why would you consciously choose to add more?

Because of all this stress your exercises and routines should be relaxing. If you workout this way, you will be more inclined to be active after than before. You will have enough natural energy to easily get you through the day without the need for coffee, pills or any other artificial stimulants that have really bad side effects.

This is what you get in My System and I’ll explain in a little the specifics that make this possible.

You Need More Than Muscle Development and Weight Loss

Those two should be part of your overall goals, but your health relies on more than just them. The main and most important aspects of your health are:

  • Your lungs
  • Your skin
  • And all your internal organs (digestive system, kidneys, liver)

Unless all three of these factors are working properly, you will never get the body you desire or make any real and lasting gains on your stomach.

organs, including digestive systemEverything we eat, drink and breath, no matter how clean or natural it is, contains some level of poison. Your eliminating organs (lungs, skin, digestive system, liver, bowels) help remove these poisons from the body.

In order to develop muscles, your muscles tissues need nutrients to help build and rebuild. Nutrients get distributed in your body through your blood and your blood is cleaned through your eliminating organs.

If you have unclean blood, you will be distributing toxins to all parts your body including your organs, nervous system, heart, brain and muscle tissues.

If you improve everything on your inside like your lungs and internal organs and produce clean blood (which your skin plays a big part in), you will develop the body you want with LESS effort than just focusing on your muscles alone.

Your blood carries the antibodies that fight germs and bacteria too. If you are a person that is constantly sick with colds and other sickness, you can be assured your blood isn’t being filtered properly.

My System develops all organs in the safest, easiest and most comfortable way. It does this by combining exercise, deep breathing, self massage and your daily shower.

After we’re done looking at the next principle, you’ll learn how it all works in just 15 minutes.

Safety is Key

There are three things that ensure you are in complete safety when working out:

  1. Breathing
  2. Form
  3. And gradually increase how much your workout

If you don’t focus on breathing, you risk the danger of hurting your heart. This is why breathing is the number one thing to focus on when learning an exercise.

You have to make proper breathing a habit in the beginning, that way you don’t have to think about it later on; it will be a subconscious habit.

I have a friend who workouts for hours a day and has built a very impressive body as a result. The problem is he strained too hard and never gave breathing the attention it deserved. Now he has a serious heart condition at 24.

What’s the point of having a nice body if you have heart problems or kidney problems? Why try and build muscles and always get sick because you have unclean blood?

Health should be the main priority! If it is you will get the body you desire and the stomach you’ve always wanted.

You will get detailed instruction on how to breath in every exercise of My System.

The next most important aspect to safety is form. This means using the right muscles while doing a movement. If you use your back when you were suppose to use your legs, you risk serious injury.

Part of good form is learning to relax the muscles you aren’t using in a certain exercise too. Muscles increase in strength, quickness and endurance by quick changes between work and rest.

So must you learn to completely relax certain body parts, or your whole body at once, instantaneously. This is exactly what will be taught to you.

Lastly, you risk injury if you take on more than you can handle too early on. You need to gradually strengthen your muscles and organs to the new workload.

My system is a six week program that starts out with 6 exercises in their easiest degree of difficulty. As the weeks go on and you improve strength and flexibility, you add more and more exercises while increasing the difficulty of previous exercises.

After six weeks your body will be ready for the whole routine.

The Specifics That Make My System the Best

So far you’ve learned the philosophy and beliefs that shape My System and now you’re going to be looking at the routine its self. There is a lot written about My System on this website so I’m going to keep this description brief. If you would like an in depth look at the workout and all the little details, click here.

I mentioned earlier that My System is made up of 19 exercises and is broken up into four parts:

  1. Exercise
  2. Deep breathing
  3. Daily shower
  4. Self massage

The first part is known as the muscular exercises that make up the first 9 exercises and you perform the deep breathing in between each exercise. After this, you take your daily shower and once dry, perform the last 10 exercises of the routine which is the self massage

The muscular exercises focus on muscle development, flexibility, endurance and mobility. A lot of these moves are moves you have seen before and include push ups, sit ups, leg raises, squats and various dynamic movements.

situpIn this section alone there are four exercises to help you lose belly fat and to firm all those core muscles up.

Each exercise is extremely effective and are the same moves professional athletes and people who depend on physical strength do, like military, dancers and people like this.

These moves also strengthen your organs too.

The deep breathing is done between each exercise for many reasons. Many people don’t realize this, but breathing exercises can be dangerous if done incorrectly and cause damage to your heart, lungs, and nervous system.

There’s two rules to follow to ensure safety:

  1. Proper form
  2. Never practice breathing with any strain or too aggressively

I have researched this topic for years and have only seen proper breathing instruction given a few times; there is so much harmful information out there.

The breathing in My System is the proper and right way to do it.

There are a few ways to ensure you don’t strain during breathing and one way is to learn full body relaxation. The problem with these relaxation techniques is they take months to learn, and once learnt, take a while to perform.

Most people don’t have the time or patience for this, and it can be very tedious. The easier and more efficient way to do this is in between exercise when more air is needed.

This makes the breathing completely safe. This is what meant when I said there are no pauses and not a second or breath is wasted.

Your breathing and lungs are so important to your over health and well being too. People who breath slowly and deeply are more confident and have a clearer mind than those who breath shallowly and fast.

Deep breathers also:

  • Have more energy
  • Better mood
  • Freedom from depression and anxiety
  • Freedom form nervousness and worry

Performing these deep breaths between exercises gives you tremendous energy and clears your mind and relaxes your body instantly.

Believe it or not only 1 out of 50 people breath naturally and correctly. If you practice My System and follow the breathing instructions, you will be in the 2% that breaths properly and enjoy the benefits of doing so.

Also, the breathing creates a gentle massage for your internal organs by lifting them from their stagnant position.

Your daily shower is also incorporated into the 15 minutes. This shower is only meant to be a quick rinse and My System recommends you take the shower with cool water.

There’s a few reasons for this and they are all health related. Cold water helps clear your mind and calms your nerves for the day. It’s also better for your hair and skin than hot water.

You don’t have to fear cold water either. In fact, you will learn to love the refreshing and stimulating feeling of coolness over hotness.

There are a few precautions you must take to ensure the cold shower is safe. The main and most important one is to never take a cold shower if you are cold.

The reason you exercise before the shower is because that’s the best way to warm up and get your blood pumping.

my systemFresh air is essential for health and because of this, all exercise, including My System, should be performed outside or in front of an open window; even in the winter.

The first 9 exercises should be enough to keep you warm, even in front of an open window in the winter. If you are feeling cold, take the shower hot.

Or, you can start the shower hot and finish cold.

The self massage is performed after you dry off and makes up the last 10 exercises. This massage is a simple rubbing of your hands to your skin in specific directions, depending on the exercise.

This massage:

  • Improves the function of your skin while firming it and making it soft as velvet. Also, it prevents any wrinkling and sagging. It prevents pimples or acne too.
  • Firms all muscles on your body (including every stomach muscle)
  • Massages your organs and improves their vitality and function; their size literally grows.

There are two secrets to perfect skin and they are:

  1. Cleanliness
  2. And friction

Cleanliness is taken care of in the shower and friction is taken care of in the skin rub. The friction in the skin rubbings is the best way to develop the thousand of tiny muscles connected to the vessels of the skin that rarely receive exercise.

This massage also improves the function of the billions of capillaries of the skin. These capillaries are essential to your blood flow and circulation and also aid in ridding the body of waste products.

If your body can’t rid its self of the poisons and toxins we consume, you become susceptible to:

  • Depression
  • Anxiety
  • Nervousness
  • Worry
  • Headaches
  • Insomnia
  • Anger
  • Lack of energy
  • Concentration problems

The skin massage ensures you won’t face these problems. Also, it leaves your skin with an amazing warm feeling and deeply relaxes. Because of the increase in blood flow you get an alert and energetic relaxation.

Your whole body becomes incredibly limber.

It’s a Flexible Routine

This order isn’t set in stone. You can perform this routine many different ways and split it up into multiple routines and spread it out through the day and night.

Before I Go

This routine is not only the best way to lose belly fat, but also the best way to take care of all your bodily health needs in the most efficient, easiest and enjoyable way possible.

There isn’t a single part of this routine that is superficial and every second is meant to improve some part of your health. Performing My System daily is all your body needs to be healthy for life.

From the video courseThere is a six week video course based on My System being offered on this website and the first week is completely free. All you have to do is register here and you get access.

You will gain access to a complete nutrition guide and learn about the 7 principle nutrients you need to be eating everyday, with every meal. You will also get a full guide to caring for your digestive system and how to prevent different complications and serious diseases.

These two are free when you register too!

Becoming a member gets you access to even more helpful information and is everything you need for physical, emotional and mental health for life.

Your health should be your number one investment, and when done right, you will save so much money from cutting doctor visits and harmful pills.

The information on this website will ensure that. Join us and start your journey to true health the right way.

If you found this information useful or wish to share your opinion, please comment below and I’ll respond as fast as possible. Also, share on social media for friends and family to see.

Thanks for reading!






6 Comments Exercises To Lose Belly Fat At Home For Women: An Easy 15 Minute Routine

  1. Boniface

    I like your wholistic approach where you say it is not just about muscle development or losing fat only. Many people do not realize the intricate nature of the human body and how everything is biochemically interconnected. If one part loses metabolic balances, all others follow suit.
    Thanks again for your informative post and all the best in your online endeavors for 2016.

    1. Dylan

      The human body ia very delicate and every part is dependant on another. You raelly need health all voer to be healthy.

  2. Kelara

    Thanks for the great exercise tips. The information was very useful. Especially the part where you state, you can use your own body to get amazing health and body results. When you do body weight exercises you are building more than just strength. That means you don’t need a gym membership to build muscle. Now there are no excuses. Thanks for sharing.

  3. Katia

    Hi Dylan,

    Thanks for taking the time to write all about your views and knowledge on overall health, nutrition and exercise, as well as your system.

    I definitely learned a lot. One thing that I was particularly surprised about – and which I haven’t heard of was that if you don’t breathe properly you can have heart troubles as early as your 20s. Can you tell me more about how that works?

    Also, you made a great point that your body needs to detoxify at least something in everything we eat and drink, and consume in whatever ways, so mild detoxifying by eating a couple of raw carrots a day is a good idea, my naturopath swears by it.

    Thanks again and all the best,


    1. Dylan

      Lifting heavy weights can hurt your heart because you must brace and stiffen your muscles to create a strong base and have solid support. When you do this, you will most likely hold your breath. Because you are straining your heart will be beating very quickly but will be receiving less and less oxidized blood.

      Once you are done lifting you are going to let out a big exhale and blood will suddenly rush into the auricles and ventricles and over-dilate the walls; especially on the right side where they are thinnest. If this is done too often and repeatedly you can get chronic dilation of the heart.

      And eating raw vegetbles is the best way to eat them! Hope this helps.


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