Wed. Aug 17th, 2022

Shaping your abdominal area is certainly not an easy task, if it were everyone could have them. To achieve great results, diet and exercise are essential.

In today’s article, we present you with a 14-day challenge that will give you amazing results if you stick with it and will boost your morale to focus even more on your body and your health as well.

MOVEMENTS FOR BEGINNERS

BUTTERFLY CRUNCH

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.

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ABDOMINAL OBLIQUE TAPPING

  • Lie down on a hard surface with your hands on your neck.
  • Push yourself up and reach your right hand to touch the opposite calf.
  • Go back and do the same thing switching sides.
  • Complete 10 reps on each side for 4 sets.

PLANK

  • 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.

INTERMEDIATE MOVEMENTS

BICYCLE CRUNCHES

  • Lie on an exercise mat, facing up.
  • She places her arms with her hands behind her ears or head.
  • You should alternately bend your legs, bringing them closer to your abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
  • Try to do between 10 and 15 repetitions with each leg.

ABDOMINAL OBLIQUE LIFTING LEG

  • In the lateral position, reach one hand behind the head and stretch the other arm on the floor.
  • Raise your body and legs at the same time, working your side abs, and trying to bring your elbow toward your leg.
  • Do the exercise for 30 seconds on each side.

ADVANCED MOVEMENTS

TRIANGLE CRUNCH

  • Begin by kneeling on your right knee, stretch your left leg out to the left side, place your left palm flat on the surface, and place your right hand on the back of your head.
  • He brings his left knee up to his left elbow and does a sit-up.
  • Return to the starting position, repeat, and then alternate sides.
  • On each side do at least 1 minute for a full set.

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.

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