So this challenge is quite simple and all you have to do is follow the instructions that will be presented to you. And after 4 weeks you will see positive noticeable results on the stomach.
-The instructions are the following:
First, you will need to perform all the 6 exercises without making any pauses between the then, and also you will need to make 3 sets of all the exercises. And then while making the sets you are allowed to make pauses, but no longer than 2 minutes.
Second, you need to perform the exercises three days in a row, then make a one-day pause. And then the next two days you will have to practice again and make a pause for one day. You need to keep this repetition with the days.
Third, you need to start with the workout on Monday. That’s Thursday and Sunday will be your days for rest.
Then despite the workout, you must perform cardio training and this means that you will have to jog, run, or walk. You need to do that for about 30-60 minutes every day.
Also, you need to say goodbye to sugar, pasta, bread, and any fatty products.
You need to consume a lot of poultry, fruits, and vegetables.
And last but not least you need foods that you may allow to yourself now and then are: nuts, fatless meats, eggs, and dairies.
So you will need to get stick to this regime for the next four weeks and do not make any exceptions if you want to see results after the fourth week.
Also do not be afraid of the burn that you will get into your muscles the first days, because that is a good sign that you are on the right track. And
remember to don’t give up and keep moving in order to reach your aim.
THE WORKOUT
1. Reverse Crunch
Here’s how to properly perform the reverse crunch:
● Lie faceup on the floor with your palms facing down.
● Keep your legs in a vertical position and keep them perpendicular on the floor during the entire exercise.
● Raise your hips off the floor and crunch them toward your chest. At the same time, maintain your legs straight.
● Pause for 2 seconds, then slowly lower your hips until they touch the floor. Repeat.
2. Scissors Exercise
The scissor exercise is easy to do and it really target your lower abs. So start cutting the air! ?
● Lie flat on your back, with your hands facing down by your sides. Don’t allow your lower back to sway (bend up too much).
● Lift your shoulders slightly off the floor.
● Keep your both legs off the floor by a couple of inches.
● Lift one leg up to the ceiling.
● Swap legs. Repeat.
3. Elbow To Knee Crunch
This exercise works your side abs and helps torch your overall fat. This is a must do exercise not only for this abs challenge, but for any workout that helps lose belly pooch.
Here’s how to do it:
● Lie faceup on the floor. Keep your hands behind your head.
● Bend your knees and put the left ankle over the right knee. This is the starting position.
● Bring the left knee to the right elbow while slightly crunching up. Make sure to tighten your abs during the entire movement.
● Hold for a couple of seconds, then go back down. Repeat for 30 seconds.
● Then switch sides and do 30 more seconds.
4. Diagonal Plank
So, I’ve heard you like planks. How about a more intense version of this fat burning exercise? Here’s how to do it:
● Get down on all four, in a full plank (not elbow plank) position. Keep your body in a straight line from head to heels. Your feet should be shoulder-width apart.
● Raise the right arm and the left leg at the same time.
● Hold for 2 seconds, then get back into the plank position.
● Repeat with the opposite leg and arm.
5. Russian Twist
Maximize your abdominal strength with a purely insane exercise: the Russian twist. Here are the instruction to perform it correctly:
● Lie on your back with your arms extended above your chest holding together.
● Lift your back and legs off the floor and keep your balance on your butt only. Your back should be straight and your knees slightly bent.
● Rotate your body bringing your arms to one side.
● Return to the starting position and rotate to the opposite side.
6. Cross Body Mountain Climber
The final exercise is the one that makes you sweat like a pig. Do the cross body mountain climber exercise as fast as you can to increase your heart rate. Do as many reps as you can in one minute.
● Get down on all four in a plank position, with your arms fully extended under the shoulders. Your body should form a straight line from the head to the heels.
● Lift the right knee toward the left elbow.
● Lower the leg down, then raise the left knee toward the opposite elbow. Repeat.
