4 Week Abs Challenge to Lose Belly Fat
Abdominal fat is the hardest part to get rid of and the easiest to gain. However, there is no need to worry or panic, because proper training in combination with a healthy diet will result in a flat stomach.
The abs challenge
In today’s article, we present an effective and easy-to-follow training for four weeks. It consists of six simple exercises that you can do at home.
– Start training on Monday, so Thursday and Sunday will be your rest days.
– You will also have to do a cardio workout every day as well. Cardio training can include running or walking for a period of 30 to 60 minutes.
– Each of the 6 exercises should be performed for a period of 1 minute. You should not take breaks between exercises. You must perform 3 series of each exercise and pause for no more than 2 minutes between each series.
– Perform the training 3 days in a row, then take a break for one day, and continue with the exercises for the next two days. Then follows a rest day. Continue this routine for a period of one month.
– Avoid foods such as bread, pasta, any fatty product, or products that contain sugar.
– Eat lots of vegetables.
These are the exercises of the abdominal challenge to lose the belly
1. Reverse crunch
- To do it, you must first lie on your back with your head and neck resting on the ground.
- The arms should be at the sides.
- Next, keeping your core tight, slowly raise your legs up.
- Then bring your hips up towards you and hold the position for a few moments.
- Do this exercise for 60 seconds and then immediately start the next one.
2. Scissor crunches
- This is an exercise that will strengthen your core and target your lower abs.
- If you need back support, you can place your hands under your buttocks.
- Try to engage your abdominal muscles as much as you can during this exercise.
- Do this exercise for 60 seconds.
3. Crusaders
- First, lie on your back with your hands behind your head and your knees bent, then, with your elbows open, lift your shoulder blades off the floor and hold.
- Next, you have to rotate your upper body, so that you bring the elbow to the opposite knee, extending the other leg and keeping it.
- Then, bring your body back to the starting position and repeat ten times.
- Touch the right knee with the right elbow for 30 seconds, then switch to the other knee with the right elbow within the next 30 seconds.
4. Dog-bird plank
The bird-dog plank is an intense version of the basic plank.
- Begin the exercise by placing your body on all fours, that is, make sure your body forms a straight line from your toes to your head.
- The distance between the feet should be the same as the distance between the shoulders.
- Make a move, simultaneously lifting your left leg and right arm.
- Stay in this position for 2 seconds.
- Then return your body to a plank position. Switch sides and repeat the same movements with the opposite arm and leg.
- Do this exercise for the next 60 seconds.
5. Russian twist
- Firstly, lie on the floor with your knees bent and lift your upper body into a V-shape and bring your arms out in front of you and make sure your hands are perpendicular to your torso.
- Next, you should rotate your torso to the right and bring your arms parallel to the ground and hold the position for 1-2 seconds and return to the starting position.
- This exercise can be done with a medicine ball, weights, or nothing.
- Do this exercise for the next 60 seconds.
6. Cross Mountain Climber
- For this exercise, you have to get into a plank position and bring your left knee towards your chest, but towards your right arm.
- Then you return to the starting position and bring your right knee towards your left arm.
- Do this exercise for the next 60 seconds.