Shape your body with these simple exercises. To have a handsome body, without extra pounds and belly fat, it takes a lot of discipline: healthy food on the plate and regular exercise. By regular exercise we don’t mean going to the gym every day, but doing physical activity three to four times a week.
The challenge is well known as the Ab Challenge because it is an aerobic power lesson focused on working the belly muscles in combination with exercises that are strengthening the back and developing flexibility.
This challenge is good for burning fat, getting rid of cellulite, reducing waist size and having a high level of endurance. During the challenge it is recommended to drink a large amount of water.
1. Basic sit-ups
First you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.
Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You must repeat it between 15 and 25 times.
2. Windshield wipers
Lie down on the floor and extend your arms out to the sides.
Raise your legs until they form a 90 degree angle.
Helped by the arms, move both legs to the right side and then to the opposite.
You must repeat it between 15 and 25 times.
3. Iron
Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.
4. Medicine Ball Russian Twists
You will need a medicine ball (as in the image) or dumbbells.
Sit on the floor, lift your feet off the ground and lean back slightly. It’s about keeping your balance in that position.
With your arms extended in front of you, twist to one side of your body and then the other.
A full turn is a turn to the left, plus a turn to the right.
To make it more complicated you can do it with a medicine ball.
Repeat this exercise 10 times.
5. Side plank
First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the floor.
You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
6. Knee to elbow plank
First, the starting position is a traditional plank position with your forearms on the ground and your body perfectly straight.
Then bring your left knee to your left elbow, and then return to plank position. Next, repeat by bringing your right knee to your right elbow.
Do 15 repetitions.
7. V crunches
First you have to lie on the ground. Then extend your arms above your head. That’s the initial position.
Next, stand up bringing your arms outstretched and straight towards your legs, which you also raise straight.
The idea is to support yourself on your buttocks trying to touch (or get as close as possible) with your hands to your feet. Then inhale as you return to the starting position.
You must repeat it between 15 and 25 times.
8. Crunchy crunches
Start by lying on the floor with your legs elevated and your arms above your head and take a deep breath.
As you exhale, lift your head and shoulders off the ground. And as you stand up, open your legs so that your arms are between your legs (cut).
You must repeat this movement for 1 minute.
To perform the abdominal challenge you must perform these 8 exercises between 3 and 4 days a week for a month. If you manage to finish it, you will notice changes in your belly that will encourage you to continue. Good luck and be consistent!
