EI have a complete calendar to train your abs in an original way for a whole month
Flat stomach e sculpted abs are among the achievements fitness most coveted, but getting them is not easy at all. In addition to following a correct dietin fact, it is necessary to do targeted exercises ee lasting over time.
But if consistency isn’t your thing, here’s a fun idea that could help you keep up with the workout daily: theAbs challange, a 30-day challenge to train your abs without getting bored.
How does it work
The rule is exercise six days per week and rest one, during which to practice mindfulness, meditation O yoga for about 10 minutes.
Each day must be dedicated to a different exercise from the previous day.
Each session includes five repetitions consisting of 30 seconds of work (per side when needed), followed by 30 of rest.
Ready to start?
Here is the list of abdominal exercises to do.
First week
Kneeling Pushup
From the ground, with your knees and hands on the floor and your body stretched forward, bend your arms until your face is as low as possible.
Thigh-Supported Rockies
From the earth, balance on the tailbone with the left leg extended and slightly raised and the right leg bent.
Place your right hand under the corresponding thigh and keep your left arm up and back. Start rocking back and forth.
Plank Knee Cross Pulls
Start from the position of plank and bring the right knee towards the left elbow. Repeat the exercise on the other side.
Static Deadbug
Lie on your back with your arms at your sides, legs bent, and feet on the ground. Lift both arms straight up and knees until legs form 90 degree angles.
Side V-Up
Lie on your right side and put the corresponding arm on the floor, the left hand behind the head and the left leg stacked over the right. Lift your legs and torso upward, trying to touch your left elbow with your left leg, resting on your right forearm.
Cat Cow
Get on all fours. Inhale, lower your abdomen and arch your back, looking up at the ceiling. Hold for five seconds, then do the reverse movement until your back forms an arch. Hold the position for five seconds.
Second week
Plank Hold Opposite Knee Drop
Starting in the plank position, lower your knees slowly and alternately to touch the ground.
Supine Hip Lift
Lie on your back with your arms along your body. Lift your hips by squeezing your glutes, then go back to top.
Bear Plank Shoulder Taps
Get on all fours and rest your weight on your hands and toes, keeping your knees raised. Raise one hand at a time and bring it to the opposite shoulder.
Cross Press Dead Bugs
Lie on your back and lift your left arm and right leg towards the ceiling. Bend your left leg 90 degrees and push on the same knee with the opposite hand. Slowly lower your left arm and right leg.
Forearm Side Plank Hold
Lie on your right side and lean on your forearm. Keep your legs straight with the left leg crossed in front of the right. Lift your hips as high as possible.
Quadruped Bird Dog
Get on all fours and simultaneously extend your right arm forward and left leg back. Then return to the starting position and touch the left knee with the right elbow.
Third week
Kneeling Pushup To Bird Dog
Position yourself on the ground with your weight on your knees and palms. Lower yourself until your face is almost to the floor, then quickly return upwards, this time lifting the knees and bringing the left arm forward and the right leg back.
Quadruped Shoulder Rolls
Get on all fours. Draw a large circle with the shoulders by rotating them back and forth.
Plank Alternating Toe Touch
From the plank position, raise your left hand and touch your left toes, contracting your abs. Return to the starting position and repeat the movement on the opposite side.
Inchworm
Stand up, lean forward and walk slowly on your palms until your body is in a plank position. Repeat the movement in reverse and return to a standing position.
Plank to Alternating Side Plank
From the plank position, raise your right arm towards the ceiling by rotating your body and opening it to the right side, forming a “T”. Return to the starting position and repeat the movements on the other side.
Bear Crawl Hold
Get on on all fours, lift your knees and step forward with each foot. Engage your abs by pulling your belly towards your spine and hold the position for five seconds. Rest your knees, lift them up and step back with each foot.
Fourth week
Stretch Jump To Plank
From standing position and with feet together and hands at your sides, do a jump and bring your hands over your head. Land, immediately bend your knees and put your hands on the floor. Jump back and land in the plank position. Quickly jump to join your feet to your hands, stand up and take another small jump.
Plank Jacks
With your hands on the ground and your body stretched out, jump your legs apart but without lifting your palms off the floor.
Two-Step Plank Walk
Gives plank position move sideways a few centimeters with hands and feet on the ground, first to the right and then to the left.
Side Plank Elbow Twist
Lying on your right side, with your feet flexed and your body extended, rotate your waist to bring your left elbow to the ground.
Scap Pushup
Get on on all fours and rhythmically raises and lowers the chest and shoulder blades.
Thigh-Supported Rockies
Fifth week
Kneeling Pushup
Thigh-Supported Rockies
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