This 30-Day Challenge Can Help You Get Rid of Your Muffin Top

Nowadays the greater is the number of people who are suffering from obesity. Some of them are trying to find solutions for their issue, but most of the time they failed in their attempt.

If you are among those people, the following article may suggest to you something that can help you in your struggle with the extra weight. We are offering to you a 30-days challenge that will make your extra weight to disappear and build your body into a strong one.

The challenge is consisted of 4 exercises that need to be practised correctly and regularly.

  1. Burpees

Start the exercise by standing on both your feet so that the same will be on a distance same as the shoulder width. Then make a low movement with your body as you are going to perform squats, and place your hands on the floor in front of you. Lower your chest and get your feet back so you can perform a push up. Then bring back your chest. While you are bringing your feet in the starting position, stand up and jump into the air so that your arms will clap over your head.

  1. Squats

Start the exercise by standing on both your feet so that the same will be on a distance same as the shoulder width. Your chest should be held up and out. Place your arms in front of you in a straight position. Then make the next movement as you are going to sit on some chair. Lower your body down so that your thigh come in a parallel position with the floor. At this position your knees need to be over your ankles. Stay in this position for several seconds and return your body to the starting position.

  1. Russian Twist

Start the exercise by laying down on the floor, placing your feet under something that will not going to move. Then as you are elevating your body extend your arms in front of you. Make a twist movement with your torso to the right until your arms come in a parallel position with the ground. Try to stay into this position for a second and then you may return your body at the starting position. Make repetitions of the exercise with the opposite side too.

  1. Spider Plank

Start the exercise by laying down your body on the ground with the face towards the floor. Extend your legs, point your toes, and put your hands beneath your shoulders. Afterwards push your body into a plank position i.e. your left knee needs to come to your right elbow. Stay into this position for a second and then you may return your body at the starting position.

Once you will have deeper look at the instructions of each exercise. The 30-days workout schedule follows:

Day 1:

– make Burpees for 30 seconds;

– make Spider Planks for 15 seconds; and

– make Russian twists for 15 seconds.

Day 2:

– make Burpees for 35 seconds;

– make Spider planks for 20 seconds; and

– make Russian twists for 20 seconds.

Day 3:

– make burpees for 40 seconds;

– make Spider planks for 25 seconds; and

– make Russian twists for 25 seconds.

Day 4:

– make Burpees for 45 seconds;

– make Spider planks for 30 seconds; and

– make Russian twists for 30 seconds.

Day 5:

Day number 5 is for a rest.

Day 6:

– make Burpees for 50 seconds;

– make Spider planks for 35 seconds; and

– make Russian twists for 35 seconds.

Day 7:

– make squats for 55 seconds;

– make Spider planks for 40 seconds; and

– make Russian twists for 40 seconds.

Day 8:

– make squats for 55 seconds;

– make Spider planks for 40 seconds; and

– make Russian twists for 40 seconds.

Day 9:

– make squats for 55 seconds;

– make Spider planks for 40 seconds; and

– make Russian twists for 40 seconds.

Day 10:

– Day number 10 is for a rest.

Day 11 – 14:

– the next four days you need to add additional 10 seconds of performance to each exercise.

Day 15 – 20:

– These days are for recovery.

Day 21:

– make burpees for 130 seconds;

– make Spider planks for 115 seconds; and

– make Russian twists for 115 seconds.

Day 22 – 24:

– make the same exercises as on the 21st day, following the same order and duration.

Day 25:

– This day is for recovery.

Day 26 – 30:

– make burpees for 2 minutes;

– make Spider planks for 40 seconds; and

– make Russian twists for 40 seconds.