Summer is not over… yet! You still have time to get the perfect bikini body and the flat abs you always wanted. Take up our 21 Day Abs Challenge this month and boost your core muscles, tone up and strengthen your body into top shape.
The 21 Day Abs Challenge has 4 different exercises which you have to do every day. The number or reps will increase day by day to help you build up ab muscle strength gradually and ensuring you will be able to complete the challenge, even as a fitness newcomer.
You only have to do every exercise the amount of reps shown in the image below once per day, however, if you don’t feel tired and you can, repeat each day’s challenge as many times as you like. Remember, though, that some days will be difficult to do multiple times so if it gets too difficulty you should stick to the basics, especially for the first month of running the challenge.
The sit up is a great exercise that not only works your abdominals, but it also works your hips, helping to build a strong core. It requires only a small amount of space and a mat, however, if you experience any back pain, then you should use a gym ball, as it will help you comfort your spine.
HOW TO DO A SIT UP?
- Lie on your back with your feet flat on the floor and your knees bent.
- Place your fingertips behind your ears and pull your shoulder blades back so your elbows are out to the side.
- Raise your body up towards your knees, with your shoulders lifted of the floor.
- Your head should always look straight.
- Roll back down to the initial position.
The leg raise is the perfect exercises for your flexors and lower abdominals and performed regularly, if strengthen the lower back and reduce the risk of injuries.
For this exercises you will need a mat, and, if you experience lower back pain, you can pop a towel under your lower back area. The leg raise can be performed on a bench also, and if the move is too easy for you, you can add a weight by holding a dumbbell between your legs.
HOW TO DO A LEG RISE?
- Lie on your back on the floor (mat or bench) and place your arms out to the side on the floor with your palms facing down.
- Make sure that your legs, bottom and head are all in contact with the floor.
- Grasp the sides and engage your stomach muscles.
- Lift your legs slowly to a 90-degree angle, while keeping your legs straight and not bending at the knees.
- Pause for a moment and then slowly lower the legs back down.
Planking is a good full body workout that helps you build strength in your core and upper and lower back. For this exercise you need no equipment, only a bit of room.
The plank works almost every muscle: hamstrings, deltoids, biceps, triceps, rectus abdominis, obliques, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, and gastrocnemius.
If you feel that the plank is too much for your elbow, you can perform it with extended arms.
HOW TO DO A PLANK?
- Get into a press-up position.
- Bend your elbows and keep your weight on your forearms and not on your hands.
- Your body should form a straight line.
- Engage your core and suck your tummy up to force yourself to stay horizontal.
- Hold the position for the prescribed time.
Crunches can be performed anywhere with no equipment needed and if you perform them regularly, crunches can help to improve your balance.
Crunches work primarily the abdominal muscles: pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.
HOW TO DO A CRUNCH?
- Lie on your back with your feet flat on the floor, hip-width apart and your knees bent.
- Place your hands in either side of your head.
- Push the small of your back into the floor in order to engage the abdominals.
- Start to roll your shoulders off the floor.
- Your lower back should always be on the floor and your shoulders should leave the floor about 4-5 inches.
- Hold for a second at the top and slowly move back down.