- The Abs Challenge
This challenge is quite simple. All you have to do is just follow the detailed instructions that will be presented to you and after 4 weeks you will see a positive noticeable results on your stomach.
The instructions are the following:
– you will have to perform all the 6 exercises without making any pauses between the them. You will need to make 3 sets of all the exercises. While making the sets you are allowed to make pauses, but no longer than 2 minutes;
– perform the exercises three days in a row, then make one-day pause. Then the next two days you will have to practise again, and make a pause for one day. Keep this repetition with the days;
– start with the workout on Monday, so that Thursday and Sunday will be your days for rest;
– despite the workout you must perform a cardio training. This means that you will have to jog, run, or walk for about 30-60 minutes every day;
– say goodbye to the sugar, pasta, bread, and any fatty products;
– consume a lot of poultry, fruits, and vegetables; and
– foods that you may allow to yourself now and then are: nuts, fatless meats, eggs, and dairies.
As mentioned previously, you will need to get stick to this regime for the next four weeks. Do not make any exceptions if you want to see noticeable results after the fourth week.
Do not be afraid of the burn that you will get into your muscles the first days. That is a good sign that you are on the right track. Do not give up and keep moving in order to reach your aim.
- The Workout
- Reverse Crunch
Start the exercise by laying down on your back and place your hands on faced towards the ground.
Your legs should be kept into a vertical position and perpendicular on the ground during the whole performance of the exercise.
Next, you will have to lift your hips off the ground and bring them towards your chest.
While you are performing this, make sure that you are keeping your legs into a straight position.
Make a pause of 2 second, lower your hips, and touch the floor with them. As this you have completed one repetition.
- Scissors Exercise
This exercise is targeting the lower part of your abs.
Start the exercise by laying down on the floor with your back and place your arms by your sides. It is quite important your back not to sway.
Next, you will have to raise your shoulders off the ground and make sure that both of your legs are off the floor several inches too.
Then raise one of your legs, pointing to the ceiling. As this you have done with the one leg.
Switch legs and repeat the same movements with the opposite leg too.
- Elbow to Knee Crunch
This exercise targets the side abs and is working on losing the weight in general. The same is an exercise that should not be excluded from the workout, because is titled as the most effective one of the workout.
Start the exercise by laying down on the floor so that your face will be facing the ceiling.
Place your hands behind the head and bend your knees. Place your left ankle over your right knee.
Make a movement by driving the left knee to the right elbow, while your body is performing a slight crunch up.
During the entire exercise you must tighten your abs. Try to stay into this position for a several seconds and then you may lay back down on the ground.
Make repetitions of the exercise for a period of 30 seconds.
Then switch sides and repeat the same movements with the opposite leg for additional 30 seconds.
- Diagonal Plank
The diagonal plank is actually a more intense version of the basic plank.
Start the exercise by placing your body into a full plank position i.e. on your all fours. Your body needs to be in a straight line starting from your toes up to the head.
The distance between your feet should be the same as the distance between your shoulders.
Make a movement by lifting your right arm and the left leg at the same time. Try to stay into this position for two seconds and then you may return your body to the starting position.
Switch sides and repeat the same movements with the opposite leg
- Russian Twist
Start the exercise by laying down on your back on the ground so that your arms are extended as much as you can above your chest.
Then bring them together. Make a movement by raising your back off the ground.
Do the same with your legs too. In order to balance the entire body, use your butt.
During the entire performance your back need to be in a straight position and your knees should be bent a little bit.
Start making rotations with your body so that you will bring your arms to one side of your body.
Then you may return your body to the starting position and rotate the entire body to the opposite side.
- Cross Body Mountain Climber
The last exercise is a high-intensive one and will make you sweat as a pig. The same is some modification of the mountain climbers, with exception of the movements that you will need to perform as faster as you can in order to increase the rate of your heart. You will need to do as many repetitions of the same as possible during a period of one minute.
Start the exercise by placing your body into a full plank position, so that your arms will be extended below your shoulders.
Your entire body needs to form a straight line starting from your toes up to your head. Then make a movement by raising your right knee towards the left elbow.
Then lower the leg down and lift the left knee towards the right elbow. Repeat the switches as faster as you can.