The 4 Week ABS Challenge To Lose Belly Pooch Fast
If you are among those people, that you are dreaming of losing the
stomach muffin top, then you will need to undertake the abs challenge that
today’s article has prepared for you because the stomach fat is something
that is easy to be gained, but it is very hard to get rid of.
A lot of people around are dreaming of six-packs abs or at least a flat
stomach.
So, follow the instructions:
1. THE ABS CHALLENGE
So this challenge is quite simple and all you have to do is follow the
instructions that will be presented to you. And after 4 weeks you will see
positive noticeable results on the stomach.
-The instructions are the following:
First, you will need to perform all the 6 exercises without making any
pauses between the then and also you will need to make 3 sets of all the
exercises. And then while making the sets you are allowed to make pauses,
but no longer than 2 minutes.
Second, you need to perform the exercises three days in a row, then make
a one-day pause. And then the next two days you will have to practice
again and make a pause for one day. You need to keep this repetition with
the days.
Third, you need to start with the workout on Monday. That’s Thursday and
Sunday will be your days for rest.
Then despite the workout, you must perform cardio training and this means
that you will have to jog, run, or walk. You need to do that for about
30-60 minutes every day.
Also, you need to say goodbye to sugar, pasta, bread, and any fatty
products.
You need to consume a lot of poultry, fruits, and vegetables.
And at last but not least you need foods that you may allow to yourself
now and then are: nuts, fatless meats, eggs, and dairies.
So you will need to get stick to this regime for the next four weeks and
do not make any exceptions if you want to see results after the fourth
week.
Also do not be afraid of the burn that you will get into your muscles the
first days, because that is a good sign that you are on the right track.
And
remember to don’t give up and keep moving in order to reach your
aim.
2. THE WORKOUT
Reverse Crunch
You need to start this exercise by laying down on your back. Then you
need to place your hands-on faced towards the ground and your legs should
be kept into a vertical position and perpendicular on the ground during
the whole performance of the exercise.
Next, you will need to lift your hips off the ground and bring them
towards your chest and while you are performing this, make sure that you
are keeping your legs into a straight position.
You need to make a pause of 2 seconds, lower your hips, and touch the
floor with them and that is you have completed one repetition.
Scissors Exercise
This is an exercise that targets the lower part of your abs.
So to start the exercise you need to lie down on the floor with your back
and place your arms by your sides, but it’s quite important your back not
to sway.
Next, you will need to raise your shoulders off the ground and make sure
that both of your legs are off the floor several inches too, and then
raise one of your legs, pointing to the ceiling. And like this you have
done with the one leg you need to switch legs and repeat the same
movements with the
opposite leg too.
Elbow to Knee Crunch
This is an exercise that targets the side abs. And is working on losing
weight in general. Also is an exercise that should not be excluded from
the workout. Because it is titled as the most effective one of
the workout.
First, start the exercise by laying down on the floor so that your face
will be facing the ceiling and then place your hands behind the head and
bend your knees.
You need to place your left ankle over your right knee and make a
movement by driving the left knee to the right elbow.
That’s while your body is performing a slight crunch up.
Then during the entire exercise, you must tighten your abs and try to
stay into this position for several seconds. Then you may lie back down on
the ground.
You need to make repetitions of the exercise for a period of 30 seconds
and then switch sides.
Repeat the same movements with the opposite leg for an additional 30
seconds.
Diagonal Plank
This exercise the diagonal plank is actually a more intense version of
the basic plank.
Start the exercise by placing your body into a full plank position i.e.
on your all fours and your body needs to be in a straight line starting
from your toes up to the head.
Also, the distance between your feet should be the same as the distance
between your shoulders and then make a movement by lifting your right arm
and the left leg at the same time.
You need to try to stay in this position for two seconds and then you may
return your body to the starting position. And then you need to switch
sides and repeat the same movements with the opposite leg.
Russian Twist
To start this exercise first you need to by lying down on your back on
the ground so that your arms are extended as much as you can above your
chest.
Then you need to bring them together and make a movement by raising your
back off the ground. Also, you need to do the same with your legs and in
order to balance the entire body, use your butt.
So during the entire performance, your back needs to be in a straight
position and your knees should be bent a little bit and then start making
rotations with your body.
And that’s you will bring your arms to one side of your body. Then return
your body to the starting position. After that, you need to rotate the
entire body to the opposite side.
Cross-Body Mountain Climber
This last exercise is a high-intensive one and will make you sweat a lot.
The same is some modification of the mountain climbers. So you need to
perform the movements as faster as you can in order to increase the rate
of your heart and also you will need to do as many repetitions of
the
same as possible during a period of one minute.
You need to start the exercise by placing your body into a full plank
position. So that your arms will be extended below your shoulders and your
entire body needs to form a straight line starting from your toes up to
your head. Then you need to make a movement by raising your right knee
towards the left elbow and then lower the leg down and lift the left knee
towards the right elbow.
You need to repeat the switches as faster as you can.
