Shape your body with these simple exercises. For a handsome body without excess pounds and stomach fat, discipline is needed – healthy food in the bowl and regular exercise. Under regular exercise, we do not mean going to the gym every day, but physical activity three to four times a week.
The challenge is well known as the Ab Challenge because it is an aerobic power lesson concentrated on the work of the muscles on the stomach in a combination with exercises that are strengthening the back and develop flexibility. The same is good for burning fats, removal of cellulite, shrinking the waist size, and high level of endurance. During the challenge it is recommended to drink a great amount of water.
1. Basic Crunches
First, you need to lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees and then you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Next, you need to place your hands lightly on either side of your head and keep your elbows in so that they are parallel to your body and then you need to push your back down flat into the floor to isolate your abdominal muscles.
Next gently curl your shoulders forward and up off the floor and continue to push down into the floor with your lower back and then you need to raise your shoulders about four to six inches only. After that, you need to hold and squeeze your abdominal muscles for a count of one and then return to the start position in a smooth movement.
Start lying on your back with hands under your head. Then you should lift your legs in the air. Straighten the legs out, tilt your feet back, so the bottom of your feet is facing up, and touch your heels together. After that, you need to rotate your feet to the right in a small circle. Make a pause and then repeat the exercise.
-First, you need to start with the pushup position and then your upper part of the body must be straight in line with the elbows and toes when they are slightly raised and keep up this straight position. Then you need to take deep breaths and feel the muscles getting strong and when you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
4. Russian Twist
To do this exercise you need to sit on the ground with your knees bent and your heels are grounded and now gently lean back so your torso is at 45-degree angle to the floor. You need to make sure to keep your spine straight and not curved and then extend your arms out in front of you. Next, you need to raise your core and slowly rotate your arms. And your upper body needs to be round to the right as far as you can and then make a pause for a second. And next you need to reverse the movement all the way around to the left as far as possible and that completes one rep.
5. Side Plank
First, you need to make sure to lie on your right side in a straight line from head to feet, resting on your forearm and then your elbow should be positioned directly under your shoulder. And next, while your abdominal muscles are contracted with hips lifted off the floor you need to hold this position for 20 to 40 seconds and then lower your body.
6. Spiderman Plank
First, you need to start in a standard plank position, palms planted firmly on the ground and then to Maintain a straight line from your shoulders to your heels by engaging your core muscles. Next, your feet should be hip-width apart and then you need to lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible. So, you need to return your right leg back to the ground and repeat on the left side.
-First, lie down on a flat surface or mat and then you need to start with your legs straight, then come up and next you need to touch your toes, and then let your torso fall back down. And then you need to bring your legs up into the air, touching your toes again.
Your starting position is laying on your back with your hands behind the head and keeping your abs tight, raise your left knee to touch the right elbow. Then go back to the starting position, raise your right knee to touch with the left elbow. You need to perform 15 reps alternately in a regular and smooth motion.
Source: Female Fit Body