Before you start

Get Ready for BellyProof

You can do BellyProof in a gym, at home or outdoors. Use this prep guide to make sure your body is ready for what we’re about to ask of it , and to give yourself the best chance of finishing strong.

What you need

Space. Enough room to run a few steps, jump and make some noise.
Surfaces to lean on. A wall, a sturdy chair or a bench at different heights.
Optional but recommended. A pull-up bar, a bench and a few weights.
Time. 5 sessions a week. Most workouts run 40 minutes; you can extend if you have more time and energy.

The 3 baseline strength tests

If you can already do all three, you’re ready. If not, the videos below show you how to build up. Aim to hit them before week one.

Build to 3-4 push-ups

A clean push-up keeps the spine neutral, the elbows tucked and the chest reaching for the floor. Build up with elevated push-ups (hands on a sturdy surface), then lower the surface as you get stronger.
Build to 2 negative pull-ups

A "negative" is just the way down. Step or jump up to the top position with arms bent and chin near the bar, then lower yourself slowly. This trains the same muscles as a full pull-up while you build strength.
Hang for 10 seconds

A passive bar hang. Grip is the limiting factor for most beginners; ten seconds is the entry point. Build it up over a couple of weeks and the rest of the upper-body work becomes far more accessible.

Commit to these

You will do much better on BellyProof if you can commit to:

Doing every workout , even when you don’t feel like it.
Cleaning up the foods you already know aren’t serving you.
Sleeping enough , the program asks more of you on no sleep than on sleep.
Reaching out when you’re stuck rather than quietly dropping off.

Notes by population

Women

About a fifth of program members are women, and they tend to do really well. Hormonal cycles do involve more water retention and changes in alpha-2 receptor activity, which can slow visible progress for roughly a quarter of each month , that’s biology, not effort. Stay the course.

Postmenopausal women

There isn’t enough public data to confidently predict fat-loss outcomes for postmenopausal women, though we have seen good results in practice. The mobility and conditioning benefits hold regardless of life stage , and you’re very welcome to join.

Older trainees

BellyProof is regularly run by people in their 70s. The prep phase is designed exactly for this , bring your fitness up gently before the main program. Speak to your physician first if you have any ongoing concerns.

Teenagers (under 18)

BellyProof is intended for adults. If you’re under 18 and want to use the routine, do it under a parent or coach’s supervision and skip anything that loads your spine heavily until you’ve reached full skeletal maturity.

Working with injuries

If something hurts, regress to a movement that doesn’t. We use mobility cues throughout the program to help you move better in general , but the program is not a substitute for clinical rehab. See a physio first for anything chronic or post-surgical.