Thanks to this challenge you will get a strong, flat stomach in 30 days. A daily workout consists of 3 to 5 exercises, each with a different effect on the abdominal muscles. Effect? Fat reduction around the waist, firming the skin and strengthening the deep muscles. Take the challenge today to enjoy a flat stomach and slim waist in a month.

Inin the challengeonflat stomachyou will face five variants of crunches. These are: traditional crunches, a bicycle, lifting the leg while lying down, inverted crunches and reaching to the ankles with your hands. These exercises are more effective in modeling and slimming the abdomen than regular contractions, because they involve all the muscles around the waist: straight, oblique and transverse. In addition, they strengthen the stabilizing muscles and allow you to avoid the monotony that often accompanies the daily doing traditional sit-ups.

Already two weeks after taking the challenge you will notice the visible effects of the exercises. If you stay regular and train exactly as planned, your stomach will be visibly slimmer and firmer after a month.

Rules for the flat stomach challenge

The rules of the challenge are simple: do as many sit-ups every day as indicated in the training plan. For the first week, it will be no more than 30 repetitions a day. Over time, this number will increase, but slightly - only by 1 repetition per day. This way, your abdominal muscles will slowly and systematically get used to more and more effort, and you will avoid overtraining.

Exercise every day at the same time of the day so that your muscles have approximately 24 hours to regenerate. Don't eat anything one hour before your workout, but be sure to eat a meal after you've finished your workout.

Before you start training, do a warm-up. Focus mainly on warming up the waist area by doing exercises such as hip circles, torso twists, torsions.

The flat stomach challenge: training plan

Follow the training plan below for 30 days. You can take approx. 1-minute breaks between each exercise. After training, remember to carefully stretch your abdominal muscles.

Descriptions of the exercises can be found at the bottom of the article.

Day 1.

5x regular sit-ups

5x reaching to the ankles

5x leg raise wlying down

Day 2.

6x regular sit-ups

6x reaching to the ankles

6x leg elevation while lying down

Day 3.

7x regular sit-ups

7x reaching for the ankles

7x leg elevation while lying down

Day 4

8x regular sit-ups

8x ankle-reach

8x leg elevation while lying down

Important

Remember about diet

Exercise only in 30 percent determines the success - the basis of losing weight is the diet. To shed your belly, calculate your daily caloric intake and subtract 200-300 kcal from it. Eat enough calories a day so as not to exceed the value obtained.

Below you will find ideas for dietary dishes that you can include in your menu:

  • Dietary meals with porridge - 8 recipes
  • Fit lunch boxes: 7 recipes for a diet lunch to work
  • ENERGY COCKTAILS - recipes for cocktails before training, for breakfast, instead of coffee
  • Recipes for dietary desserts that you can eat while losing weight
  • Diet snacks - recipes for fit snacks up to 150 kcal
  • Recipes for a diet dinner up to 500 kcal

Remember!Losing weight is not about starving yourself and eating only lettuce all day - eat fats, protein and carbohydrates, but in such amounts as not to exceed the established limit. caloric limit.

More tips can be found here>>>How to Shed Your Stomach Quickly? 9 most important rules

Day 5.

9x regular sit-ups

9x ankle-reach

9x leg elevation while lying down

Day 6.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

Day 7.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

5x inverted crunches

Day 8.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

6x inverted crunches

Day 9.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

7x inverted crunches

Day 10.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

8x inverted crunches

This will be useful to you

Add russian twist

You can diversify the challenge by replacing one of the exercises provided with russian twist, i.e. torsion crunches. It's amazingan exercise involving the straight, oblique and transverse muscles of the abdomen at the same time, as well as the deep muscles that are responsible for the correct posture. If they are too weak, the back hurts and the silhouette deforms.

1 repetition of the tummy is two russian twists (right and left).

Day 11.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

9x inverted crunches

Day 12.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

10x inverted crunches

Day 13.

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

10x inverted crunches

5x bike

Be sure to check out: 8 most common mistakes made when reducing fat

Day 13 - Day 18

10x regular sit-ups

10x reaching to the ankles

10x leg elevation while lying down

10x inverted crunches

5x - 10x bike (add 1 rep daily, same as for inverted crunches on day 7-12)

Day 19.

11x regular sit-ups

11x reaching to the ankles

11x leg elevation while lying down

11x inverted crunches

11x bike

Day 20 - Day 30.

Daily add 1 repetition of each exercise until you reach a total of 22 repetitions on the last day.

12x - 22x regular sit-ups

12x - 22x reaching to the ankles

12x - 22x lying leg raises

12x - 22x inverted crunches

12x - 22x bike

The flat stomach challenge: exercise descriptions

reaching to the ankles- lie on your back, straighten your legs and raise them at a right angle to the ground. Reach your arms up and touch your ankles with your fingers while making abdominal tensions.Important : taking your back off the ground, do this vertically - gradually "peeling" your spine off the floor. Avoid getting ripped suddenly, as it puts strain on your back.

Raising the leg while lying down- lie on your back, press the lumbar spine to the ground, slightly lift your head, clasp your hands behind the nape of your neck. While firmly contracting your abdominal muscles, lift your extended leg up until it is perpendicular to the floor. Then lower it (but not completely - leave 1-2 cm above the ground) and immediately raise the other leg in the same way. Raise and lower the left leg, once the right leg up.

inverted crunches- lie on your back, stretch your arms along the body, legsbend your knees. Holding your arms, lift your hips and loins off the ground and lift your slightly bent legs upwards. Drop your legs back to the floor. The hip lifting movement should be fast and the lowering movement as slow as possible in order to feel the work of the abdominal muscles.

bike- while lying on your back, tear your head and shoulders off the floor, clasp your hands around the back of your neck or keep them near the back of the head. Bend your legs at the knees and lift them a few centimeters off the ground. Twisting the torso, tighten the abdomen until your elbow touches the opposite knee. Exercise alternately - turning your torso right and left. Work your legs with alternating circular movements (as in an exercise such as a bicycle).

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Belly