Shaping your abdominal area is certainly not an easy task if it was everybody could’ve had them. In order to achieve great results diet and exercising are the essentials.
In today’s article, we present to you a 14-day challenge that will provide you massive results if you stick to it and that will decently boost your morality to focus even more on your body and your health as well.
BEGINNER MOVES
Butterfly Crunch
Firs lay down on your back and place your hands on the floor. Raise your legs up in the air and hold them for several seconds. Lower your legs down without touching the floor and lif them again.
Repeat this exercise 10 times.
Side to Side
Lie on your back, knees bent and feet flat on the floor, with your arms at your sides. Exhale and contract your abs as you slide your right hand toward your right foot. Your head and neck should remain aligned and your lower back pressed to the floor. Return to start, then switch sides.
Repeat 15 times.
Front Plank
Planks are the best exercise for the abdominal area. It is very easy and simple. You just need to position yourself in a push-up position with your elbows (at a 90% angle). Make sure your body is in a straight line from toes-to-head.
Hold for 3 seconds, then return to start. Repeat 10 times.
INTERMEDIATE MOVES
Scissors
This is an exercise that will strengthen your core and target your lower abs. So, if you need back support you can place your hands under your butt.
You need to do 2 Reps of 20 Seconds
Lie on your back with your knees bent, arms down by your sides, holding one end of a band in each hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start.
Repeat for 2 sets of 10 reps
ADVANCED MOVES
Knee-Ups
Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, head and chest lifted. Keeping your abs tight, exhale and then very slowly bring your knees to your chest without swinging back and forth. If your form falters, try raising one knee at a time.
Build up to 3 sets of 15 reps=
Leg Swings
Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from the floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps.
Work up to 3 sets.
Ball Leg Lift
Lie facedown on a ball and roll forward until your hands are on the floor and just the tops of your feet are flat on the ball. Keeping your back and right leg straight, slowly lift leg a couple of inches toward the ceiling.
Hold for 3 seconds, then lower. Do 10 reps, then switch legs. Add 2 repetitions each week as long as you can maintain perfect form.
