The last researches show that the most trained area among all women is the abdomen. The number of women trying to reduce the extra fat around the stomach area is greater when summer is coming, because all they want is to show their flat belly on the beach.
Hence, the well-toned and flat stomach is the dream of most of the women. We all think that achieving that dream is quite difficult and seeks a lot of exercises. In fact, you can accomplish this idea by a 30-day challenge that will reduce your weight for sure. The results are amazing for a workout that is consisted of only three simple exercises: crunches, leg lifts, and planks.
The challenge is well known as the Ab Challenge because it is an aerobic power lesson concentrated on the work of the muscles on the stomach in a combination with exercises that are strengthening the back and develop flexibility. The same is good for burning fats, removal of cellulite, shrinking the waist size, and high level of endurance. During the challenge it is recommended to drink a great amount of water.
- Basic Crunches
Start the exercise by laying down on your back on the ground, so that your feet will be flat on the floor, or placed on a bench so that your knees will form an angle of 90 degrees. If you decide to go with the bench, then your feet need to be 3 to 4 inches on a distance and the toes need to be turned onto inside so that they can touching each other. Your arms need to be put on your head so that your elbows will be in. The most important is not to lock your fingers behind your head. Start the exercise by pushing your down part of the back slowly to the ground so that your abdominal muscles get isolated. Once you are in that position start slowly to roll your shoulders off the ground. Continue the exercise by pushing down as much as you can with the lower part of your back so that you contract your abdominals. While doing this breath out. Now your shoulders need to be only four inches off the ground. Your back needs to stay on the floor. As that make a hard contraction to your abdominal muscles and try to keep that contraction for a second. After finishing with the contraction, start returning to the ground slowly so that you will go back to the starting position. Make 3 sets of 20 repetitions of this exercise. It is advised to make slow and controlled movements, by not forcing your body to use a momentum.
Start the exercise by laying down your back on an exercise mat. Contract your abdominals, breath in and while pushing your hands into the mat, push the abdominals too, but towards inside. In this position you need to think of pressing your navel to the spine. When pushing your muscles towards inside, the same should not be sucked in, but rather scooped. The next movement you should do is with your hips. Lift them and place your legs above your head so the same will come into a parallel position to your body and the floor. Your toes need to be turned towards outside, pointing to the top of the mat. Do not touch your face with your legs. Then put your legs aside, breath in, and lift the same. Try to keep your legs together while moving the same to the right side of your body. When it is said take the legs to the right, it means make a slight movement to the right, not too far to the floor. Afterwards put your legs down, so that they will form an angle of 45 degrees with the mat. Breath out and keep your knees and thighs together while you are bringing your legs to the ground.
Start the exercise by laying down your body on the ground with the face towards the floor as you are going to do push ups. Your hands need to be on the floor right next to your shoulders. Regarding your feet, the same need to be flexed with the bottoms of your toes on the ground. Breath in deeply and lift your body for a push-up i.e. the same need to be in a straight line starting from the top of your head until your heels. In order to tighten tour buttocks, you need to draw your navel towards the spine. Look at the floor so that your head reaches a normal position and breath as usual. Try to stay into this position for 10 seconds and then you can return your body to the ground.
- Russian Twist
Start the exercise by laying down your body on the floor so that you can place your feet under something static. If you have a partner to hold your feet, it would be much better. You need to bent your knees and raise the upper part of your body so that the same creates a form as V-shape with your thighs. Extend your arms in front of your torso with the hands clasped. Make a movement by twisting your torso to the right side until your arms reach a parallel position with the ground. As you are making this movement you need to exhale. Try to stay into this position and to hold the contraction for a second and then as you are breathing out you can go back to the position as you have started. Now switch sides and perform the same movements as you do with the right side. Repeat the exercises as many times as it is recommended to you for each side.
- Side Plank
Start the exercise by laying down on your right side, so that your legs will be in a straight position. Lift your body up by the help of your right forearm so that your body will make a diagonal line. Place your left hand on your hip. Contract your abs and stay into this position for 60 seconds. If you cannot stay in that position for 60 second fully, you can make a sets of 5 to 10 seconds and then make a pause of 5 seconds. Then continue for 1 minute. You need to bear in mind that your knees and hips need to stay off the ground. Make 20 repetitions of 30 seconds of this exercise.
- Spiderman Plank
Start the exercise by placing your body in a complete or elbow plank. Move one feet towards the outside shoulder and then go back to the plank. Repeat the movement while switching the sides.
Place your body down on a mat. At the beginning of the exercise your legs need to be placed straight. Make the first movement as you are coming up. While you are touching your toes your torso need to fall back down carefully. Then lift your legs up in the air so that you will touch your toes again.
Start the exercise by laying down on your back on the ground. The hands need to be placed on the ground too. Make a movement by lifting your feet about 30 cm highs. As that in the air, cross them for 10 times, so that it looks as you are making a movement as cutting with scissors. Do not pause, and continue with the exercise by making 3 sets of 10 repetitions. The ground should not be touched by your legs until you finish with the exercise completely.