Abs Workout Challenge is a new workout program designed to help you lose weight fast. It’s easy to follow and will give you results in 2 weeks.
The workouts are done at home, so there’s no need for expensive gym memberships or equipment. The only thing that you’ll need is your body!
For best results, perform three sessions weekly. Rest between sessions if needed.
Abs Workout Challenge
Everyone seems to be asking for a quick and short workout plan to get abs. Well, here it is. This challenge has been specifically created for those who want to see their abs quickly. You can do these exercises anywhere, anytime, because they’re all done from home.
Leg Raise Clap
Sit on the floor with your legs straight out in front of you. Place hands behind your head and clap as hard as possible while raising both legs towards the ceiling. Lower back down slowly.
Reverse Crunch
Lie faceup on the ground with knees bent 90 degrees. Lift chest off the ground by pushing hips forward, then raise arms above shoulders until they are parallel to the ground. Slowly lower back down. This should only take about 1 second.
Spiderman Plank
Lie flat on the stomach with elbows directly under shoulders and toes pointed outward. Hold body steady without moving any other part except feet. Keep core tight throughout the exercise. Inhale deeply through the nose during the entire movement. Exhale forcefully when lifting the torso from the plank position. Try not to move any other parts of the body.
Crossbody Mountain Climber
Stand tall with feet shoulder-width apart. Bend right knee slightly and place a foot on top of the left thigh. Lean into the wall or countertop and lift yourself using the momentum created by bending your right knee. Bring your right hand over the left elbow and hold onto the arm. Continue to lean against wall/countertop until upper body is vertical. Reverse motion by lowering right leg and bringing left hand around the right elbow. Return to starting position. Alternate sides.
Russian Twist
Sit upright on the floor with knees bent 90 degrees and heels touching butt cheeks. Rotate trunk toward the opposite side and extend arms overhead. Keeping spine erect, twist 180 degrees to look over the left shoulder. Then return to the original position. That’s one rep. Perform 6 reps twice daily.
In and Out Chair
Sit on a chair with thighs perpendicular to the seat. Extend arms across the lap and rest palms on thighs. Push away from the chair and sit back down. Repeat 20 times. Performing this exercise will strengthen abdominal muscles that support the spine. It also helps prevent low back pain.
Plank with Hip Dips
Lie faceup on the ground holding dumbbells between ankles. Position forearms on the mat just outside the end of shins. Straighten legs and keep them close to your body. Brace abdominals and engage glutes. Press hips upward, keeping pelvis lifted. Squeeze buttocks tightly. Dip hips downward, reaching full range of motion. Come back up to start position. Perform 15 dips. Rest 30 seconds before repeating the set. Perform two sets of five reps three days a week.
Plank Jacks
Start standing with feet hip-distance apart. Hinge forward at the waist and reach arms backward. Pull belly button toward the spine and push hips back. Pause briefly, then pull abdomen inward and thrust hips forward. Repeat sequence several times.
Crunch Face Down
Raise hands behind your head as if you would do a crunch but instead bring your forehead to the ground.
Up and Down Plank
Get into a push-up position. Lower chest to floor and lower abs to meet it. Lift chest off the floor and raise it back up. This counts as 1 rep.
Plank
Side-Lying With Feet Together Place both hands on the floor about 3 inches wider than shoulders. Stretch out straight legs and press weight evenly into soles of feet. Engage core and brace abs. Slowly roll sideways until you feel comfortable balancing on edge. If balance becomes difficult, bend knees slightly. When ready, slowly reverse direction.
Heel Tap
Stand with feet together. Reach toes under chin and tap heels together. Keep elbows tucked close to the torso. Hold for 60 seconds. Try tapping each toe individually.
Bicycle Crunch
Lie flat on the stomach with arms extended above the head. Bend upper body 45 degrees and place fists against floor beside ears. Curl up onto tiptoes and lift head and neck off the floor. Return to starting position. Alternate sides after completing all repetitions.
Reverse Crunch Leg Extention
Lie facedown on the floor with knees bent 90 degrees. Bring one knee directly over the other thigh. Lean back and extend the opposite arm overhead. Keeping elbow locked, rotate forearm outward, and return to the original position. Complete 8 rotations. Switch directions by extending the opposite arm.
Straight Leg Crunch
Sit on the floor with legs straightened and crossed at ankle joints. Extend arms alongside body and hold fingers wide apart. Rotate the torso to the side and touch shoulder blades to the floor. Reverse rotation and repeat movement. Continue alternating sides. Perform 20 reps.
Up and Down Plank
Lie face down on the floor with arms stretched along the sides of your body. Roll from bottom to top without lifting or lowering butt. Inhale when moving up; exhale when coming down.
So why not try out the challenge today?
If you’ve never had an ab routine before then, don’t worry about how much time you spend on each exercise. Just focus on doing one set per day until you reach two sets. Then move on the next week. If you feel like you’d rather start slow, just go ahead and do 3 days instead of 4. But remember, once you hit four sets, you should be able to keep going indefinitely.
You can use the videos as many times as you like over two week period. You don’t have to do them all at once. Just pick one video per day and complete it within 24 hours of watching it.
How old should be to start doing these abdominal workouts?
These ab training programs work for anyone who wants to get their core muscles strong enough to make sure they never look back again. This means that this plan is perfect for you whether you`re just starting with exercise or already working out regularly.
Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and lose weight. A 2 weeks program is easier to commit to, and you can always do it again after you finish it!
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.