As we know situps are very exciting exercise, and often they are ineffective. This new way of doing situps will replace the old boring way with more enjoyable for achieving a great looking core. 90% of the time stipus focus on the “six-pack”, but great abs can be made by working the entire core. This four week situp-free challenge will help you engage the whole core, 360 degrees of muscle that is in it.
Lower abs, upper abs, lower back and obliques form the core of the body. These muscles complement each other, and that is why you shouldn’t just work the “six-pack”. Let’s say of you work only the front muscle group, than the back becomes weak, which leads to lower back pain. And weak abs can also cause lower and upper back pain. So it is very important to strengthen all of these muscles, for improvement of the entire body’s strength and power.
In continuation are three exercises that will help you engage the entire core, in order to get a nicely sculpted midsection. These exercises were recommended by Oxygen Magazine, to allow you to build great abs at home. Take a look at the three crucial exercises you need to perform over the four week challenge.
– Lying on your back and palms pressing into the floor, wedging a hand underneath each hip
– Raise both feet off the floor as you bend your knees about 90 degrees (knees pressed together and your core engaged)
– Exhale and raise your hips a few inches up off the ground.
– Release your legs and lower your feet back close to the floor – it completed one rep.
Crossover crunch with reach
Again lie down on your back and bend your legs keeping the feet flat on the floor. Raise your upper back off the floor and curl your torso to the right, extending your arms by reaching across your body for your right foot. Go back to the starting position and repeat on the other side.
Get yourself in a position for plank, putting your hands clasped together, elbows on the floor, and tuck your feet under. It’s important to get your elbows aligned beneath your shoulders and keep your body in a straight line parallel with the floor. Then simply contact your ab muscles and hold the position.
So it’s time to get started with the challenge!
Day 1 – Reverse crunch: 10 reps / 3 sets
Day 2 – Crossover with reach: 10 reps / 3 sets
Day 3 – Plank: 15 secs / 3 sets
Day 4 – Reverse crunch: 10 reps / 3 sets
Day 5 – Crossover with reach: 10 reps / 3 sets
Day 6 – Plank: 15 secs / 3 sets
Day 7 – Rest
Day 8 – Reverse crunch: 15 reps / 3 sets
Day 9 – Crossover with reach: 15 reps / 3 sets
Day 10 – Plank: 25 secs / 3 sets
Day 11 – Reverse crunch: 20 reps / 3 sets
Day 12 – Crossover with reach: 20 reps / 3 sets
Day 13 – Plank: 30 secs / 3 sets
Day 14 – Rest
Day 15 – Reverse crunch: 25 reps / 3 sets
Day 16 – Crossover with reach: 25 reps / 3 sets
Day 17 – Plank: 35 secs / 3 sets
Day 18 – Reverse crunch: 30 reps / 3 sets
Day 19 – Crossover with reach: 30 reps / 3 sets
Day 20 – Plank: 40 secs / 3 sets
Day 21 – Rest
Day 22 – Reverse crunch: 45 reps / 3 sets
Day 23 – Crossover with reach: 45 reps / 3 sets
Day 24 – Plank: 50 secs / 3 sets
Day 25 – Rest
Day 26 – Reverse crunch: 50 reps / 3 sets
Day 27 – Crossover with reach: 50 reps / 3 sets
Day 28 – Plank: 1 min / 3 sets
When you reach day 28 you will get the ability to perform 50 reps in a row of reverse crunches and crossovers, and an entire minute of plank. That tells a lot about how high is the level of your strength and endurance.
Why is it important to exercise the core muscles?
Because they hold the entire body together. If your core is weak, the rest of will also be weak and unbalanced. These are some of the most common signs of a week core:
Pain in the lower back.
If you have weak core the curves of the lumbar spine shift, which causes unwanted pressure on the discs, vertebrae or facets of the spine. A weak core also has an impact on the muscles, ligaments and tendons that are used to support the spine, making you more eligible to injury and pain.
Another sign of weak core muscles is the bad posture, because your core helps your shoulders and back to maintain neutral position by stabilizing the spine and pelvis. When your core does not have enough strength to maintain your upper body in neutral position, the chances that you will slouch. This can bring a lot of other health problems, like pain in your neck or shoulders.
Because the core muscles are used not only to do ab exercises, but they are also used to manage the strength transfer of the body when it is needed. Let’s say when you throw a ball, or ride a bike, or punch a boxing bag. When you do all these movements, they engage the core to transfer the force to the upper or lower body, so it can be created one powerful movement. So if you feel you have some weakness in your movements, than it probably comes from the core.
That is why it is important you make a strong core, not just strong abs. Your body is not able to get 100% functional if you have a weak core. Start this challenge to get a strong core and have fun!