If you’re one of those people who dreams of getting rid of that stubborn stomach muffin top, then you need to take on the abs challenge that we have prepared for you in today’s article. Losing stomach fat is easy to gain but hard to lose.
Many people dream of having six-pack abs or at least a flat stomach.
So, here are the instructions:
1. THE ABS CHALLENGE
This challenge is quite simple. All you have to do is follow the instructions provided. After 4 weeks, you will see noticeable results on your stomach.
– The instructions are as follows:
First, perform all 6 exercises without any pauses between them. Complete 3 sets of each exercise. You can take pauses between sets, but they should not exceed 2 minutes.
Second, perform the exercises for three consecutive days, then take a one-day break. Repeat this pattern for the next two days and take another one-day break. Continue this repetition with the days.
Third, start the workout on Monday. Take Thursday and Sunday as your rest days.
In addition to the workout, you must also incorporate cardio training. This can include jogging, running, or walking for 30-60 minutes every day.
Furthermore, you need to eliminate sugar, pasta, bread, and fatty products from your diet. Instead, consume plenty of poultry, fruits, and vegetables.
Lastly, you can occasionally indulge in foods such as nuts, lean meats, eggs, and dairy.
Stick to this regimen for the next four weeks without making any exceptions if you want to see results by the end of the fourth week.
Don’t be afraid of the muscle burn you may experience in the first few days. It’s a sign that you’re on the right track. Remember to stay motivated and keep pushing towards your goal.
2. THE WORKOUT
Reverse Crunch
To start this exercise, lie down on your back. Place your hands facing the ground and keep your legs in a vertical position, perpendicular to the ground throughout the exercise.
Next, lift your hips off the ground and bring them towards your chest while keeping your legs straight. Hold for 2 seconds, lower your hips, and touch the floor. This completes one repetition.
Scissors Exercise
This exercise targets the lower part of your abs.
To start, lie down on the floor with your back and place your arms by your sides. Make sure your back doesn’t sway.
Raise your shoulders off the ground and lift both legs a few inches off the floor. Raise one leg, pointing it towards the ceiling. Switch legs and repeat the same movement with the opposite leg.
Elbow to Knee Crunch
This exercise targets the side abs and is effective for overall weight loss. It should not be excluded from the workout as it is considered the most effective exercise.
Start by lying down on the floor with your face facing the ceiling. Place your hands behind your head and bend your knees.
Place your left ankle over your right knee and drive the left knee towards the right elbow. Your body should perform a slight crunch up. Tighten your abs throughout the exercise and hold this position for several seconds before lying back down on the ground. Repeat the exercise for 30 seconds, then switch sides and repeat with the opposite leg for an additional 30 seconds.
Diagonal Plank
This exercise, the diagonal plank, is a more intense version of the basic plank.
Start by placing your body in a full plank position, on all fours, with your body forming a straight line from your toes to your head. The distance between your feet should be the same as the distance between your shoulders. Lift your right arm and left leg simultaneously, hold for two seconds, then return to the starting position. Switch sides and repeat the movement with the opposite leg.
Russian Twist
To start this exercise, lie down on your back on the ground with your arms extended above your chest.
Bring your arms together and raise your back off the ground. Lift your legs as well, using your butt to balance your body. Keep your back straight and knees slightly bent. Rotate your body, bringing your arms to one side, then return to the starting position. Rotate your body to the opposite side.
Cross-Body Mountain Climber
This last exercise is a high-intensity one that will make you sweat. It’s a modified version of mountain climbers. Perform the movements as fast as you can to increase your heart rate. Aim to do as many repetitions as possible within one minute.
Start by placing your body in a full plank position, with your arms extended below your shoulders and your body forming a straight line from your toes to your head. Raise your right knee towards the left elbow, then lower the leg and lift the left knee towards the right elbow. Repeat the switches as fast as you can.