30-Day Ab Challenge for Flatter Abs Fast

30-Day Ab Challenge for Flatter Abs Fast

♦Do each exercise for 45 seconds.
♦Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)
♦Repeat circuit 3 times for a total of 15 minutes.
♦Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.

Mountain Climbers:

It’s important to figure out what type of headache is causing your pain. If you know your headache type, you can treat it correctly.

In one 2004 study, 80% of people who had a recent history of self-described or doctor-diagnosed sinus headache, but no signs of sinus infection, actually met the criteria for migraine

Here are some tips that will put a name to your pain.

Tension headaches

Tension headaches, the most common type, feel like a constant ache or pressure around the head, especially at the temples or back of the head and neck. Not as severe as migraines, they don’t usually cause nausea or vomiting, and they rarely halt daily activities.

Over-the-counter treatments, such as aspirin, ibuprofen, or acetaminophen (Tylenol), are usually sufficient to treat them. Experts believe these may be caused by the contraction of neck and scalp muscles (including in response to stress), and possibly changes in brain chemicals.

Cluster headaches

Cluster headaches, which affect more men than women, are recurring headaches that occur in groups or cycles. They appear suddenly and are characterized by severe, debilitating pain on one side of the head, and are often accompanied by a watery eye and nasal congestion or a runny nose on the same side of the face.

During an attack, people often feel restless and unable to get comfortable; they are unlikely to lie down, as someone with a migraine might. The cause of cluster headaches is unknown, but there may be a genetic component. There is no cure, but medication can cut the frequency and duration.

Sinus headaches

When a sinus becomes inflamed, often due to an infection, it can cause pain. It usually comes with a fever and can be diagnosed by symptoms or the presence of pus viewed through a fiber-optic scope.

Headaches due to sinus infection can be treated with antibiotics, as well as antihistamines or decongestants.

Rebound headaches

Overuse of painkillers for headaches can, ironically, lead to rebound headaches.

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Culprits include over-the-counter medications like aspirin, acetaminophen (Tylenol), or ibuprofen (Motrin, Advil), as well as prescription drugs.

One theory is that too much medication can cause the brain to shift into an excited state, triggering more headaches. Another is that rebound headaches are a symptom of withdrawal as the level of medicine drops in the bloodstream.

Migraine headaches

Migraines can run in families and are diagnosed using certain criteria.

• At least five previous episodes of headaches
• Lasting between 4–72 hours
• At least two out of these four: one-sided pain, throbbing pain, moderate-to-severe pain, and pain that interferes with, is worsened by, or prohibits routine activity • At least one associated feature: nausea and/or vomiting, or, if those are not present, then sensitivity to light and sound

A migraine may be foreshadowed by aura, such as visual distortions or hand numbness. (About 15% to 20% of people with migraines experience these.)

Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.

Reclined Rotations:


Start in a seated position with heels on the floor and slightly leaning back. With your hands out in front of you, alternate arms tapping the floor on either side. Keep your core engaged and make sure your back is straight and not hunched.

Crunch Pulse:

In fact, why not do squats for 30 days straight? Yes, take our 30-day squat challenge, and you’ll transform your butt from flat to full—really.

You’ll have the best butt ever at the end. Bold statement, but it’s true.

The squat is one of the best butt exercises for transforming your entire lower half—including your legs, thighs and of course your butt.

To illustrate how effective squat exercises really are, check out this study done by John Porcadi, Ph.D.

Porcardi along with his research team compared the muscle activation during eight different glute exercises using electromyographic (EMG).

Eight Glute Exercises Tested:

  • Traditional Squats
  • Single Leg Squats
  • Vertical Leg Press
  • Quadruped Hip Extensions
  • Step-up
  • Lunges
  • Four-Way Hip Extensions

Their test confirmed that the regular squats showed significantly more muscle activation in the gluteus maximus, the largest muscles in the butt.

This shows you how fantastic and effective squat exercises are.

In addition to transforming your rear end, squat exercise is very functional.

They’ll strengthen your core, improve your balance and coordination, as well as bone density.

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It makes you better at everyday activities overall.

While squat it’s an excellent choice of an exercise to add to your butt workouts, squatting every day is not.

Not to mention, if you’re squatting the wrong ways, it can hurt your knees, lower back, and ankles.

And you see that a lot around the gym.

To add to it, “30-day squat challenge” has become insanely popular just in the last few years.

While I love that more people are squatting today, I cannot help but notice the danger of beginners who never performed squats before performing 50 to 250 squats a day.

Kathleen Trotter, personal trainer and Huffington Post writer share the same concern.

She writes the mainstream “30-day challenge” expectations are not SAFE.

She adds, most newbie lifters can barely do ten squats with perfect form, let alone fifty squats, and “doing 250 squats will almost certainly contribute to an injury”.

It’s not only important to help challengers get acquainted with squats with more elementary, warm-up move like wall squat before advancing them to standard squats with higher repetitions.

Performing the same squats for 7 days a week for 30 days, non-stop is also not good for your body.

Without sufficient recovery period or a rest day in between, vigorous squat sessions, the famed and popular 30-day squat challenge can be disastrous and outright dangerous.

Jonathan Ross, Health, and Fitness Expert named 2010 IDEA Personal Trainer of the Year explains on his ACE article, How Much Rest You Actually Need, “Proper recovery is as important as proper training.” And that you make progress not when you work out, but when you recover from the workout.

Not taking a day off can also bring negative effects on your performance.

Jay Cardiello, a globally-recognized fitness trainer warns how insufficient rest can make you become more susceptible to muscle soreness, improper sleep, a decrease in strength, and injury.

He also suggests how rest days can renew your motivation and helps you jump back into your program.

To provide the proper rest and much-needed recovery, we came up with an alternative “30-Day Squat Challenge” that is safe and beginner friendly.

It is designed to both challenge and strengthens your glutes and legs while keeping you injury-free and maximizing your performance potential by providing rest days.

It is not only a much safer option for beginners but also suitable for people of all fitness levels by providing the necessary advances throughout the challenge in proper doses.

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So if you’re ready to get the best butt ever? Take our 30-day squat challenge below.

30-Day Squat Challenge

1. Wall Squat
Stand with your back against a wall, placing your feet about 2 feet out in front of you. Lean back so your hips, back, shoulders, and head are against the wall. Hold your arms straight out in front of you.
Slowly lower your body until your thighs are parallel to the floor. Keep the hold position.

2. Squat
Stand as tall as you can with your feet spread shoulder-width apart and looking straight ahead. Lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then slowly push yourself back to the starting position. Continue for the prescibed number of reps.

3. Lateral Squats
Holding a pair of dumbbells at your sides, step out to the left with your left leg; bend your left knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell inside the left foot. Pause then press through the left foot to return to start.
That’s one rep. Repeat on the other side and continue alternating for the prescribed number of repetitions on each side.

4. Bulgarian Squat
Begin by placing the toes of your right foot on a bench, box, stair or chair with your left leg straight. Make sure your left foot is out far enough, about  2 to 3 feet apart. Bend your left knee, squeeze your right glute, and lower your body towards the ground. Pause for 1-2 seconds, then press your left heel into the ground to straighten your left knee.

This completes one rep. Continue for the prescribed number of repetitions.

Lie flat with your legs straight up in the air. Slowly reach up towards your toes.

Plank Toe Taps:


Start in a plank position. Lift your left foot, tap your toe out to the side and then return to center. Repeat with your right leg.

Russian Kicks:


Sit down in the crab position. The body weight is on the hands. Brace your abs and alternate your legs kicking in the air. Don’t let your butt touch the ground.

Modify: Start with a lower speed and without jumping, slowly alternate lifting your legs in the air.