The 30 Day Fitness Challenge: What, Why and How
The secret to a fit body and toned muscles is a dedicated schedule and a good diet. But wait! We aren’t talking about a long schedule but one that’s just 30-day long. This fitness program not only helps you reap the benefits of strong abs but sets you well on your way to holistic fitness!
The 30-day fitness challenge is created to get you started on fitness within a month’s time by working those core muscles with a set of different exercises every day. The time spent on doing the exercises should gradually increase each day, so you work up a sweat in the days approaching the final day of the challenge. Surprise yourself by taking this step-by-step workout challenge designed to get your abs in shape in 30 grueling days.
Say Hello to The 30-Day Fitness Challenge for a Kickass Body
Here are the 5 main exercises that are part of the 30 day workout plan, and why they are enough to help you shed those stubborn kilos off!
1. The Sit-Ups
This is one of the best stomach exercises for women. Lie on your back with your knees bent and your feet flat on the floor. Now place your hands, palm up, at the back of your head just behind the ears. Now steadily raise your body up towards the knees. Shoulders should be raised off the floor. Keep in this position for a count of 10 to begin with and then gradually increase it. Now go back down to the starting position.
2. The Leg Raises
In this ab challenge exercise, you need to be on your back with your hands lying flat next to your sides. Outstretch your legs and bring them up and down pausing slightly in mid-air. Repeat as many times as possible to engage your core.
The plank should be a part of every beginners guide on how to get strong abs. Lie down on the floor flat on your stomach. Now, push your body up on your toes and place your fore arms on the ground with your elbows at 90 degrees to your shoulders and rest your weight on your forearms. Your body should form a straight line from your head to your feet. Hold the position for however long you can. Planks are particularly awesome for the women’s 30 day fitness challenge, because they will finally help you get rid of a hanging postpartum belly!
Ab exercises for women are an important part of the 30 day challenge calendar, especially because of the role they play in strengthening the core. Lie down flat on your back and raise your knees with your feet flat on the floor. Place your hands behind your head so your thumbs are behind your ears; do not lace your fingers. Now, pull your stomach in and lift your upper body so your head and shoulders are off the ground. Hold for a moment and release.
5. Consult a Doctor
Are you asthmatic, pregnant, obese, or suffering from some heart ailment? It’s important that you consult a doctor and heed his advice about what works best for you before you start working out. Be open about the kind of exercises you want to indulge in and understand your limitations. It’s better to be safe than sorry in such a scenario.
Getting flat, toned abs is easily attainable but how soon you can get there depends on how far you’re willing to push. Try these workouts at home religiously for a month and see the difference it brings to your stomach. Of course, visiting a doctor before starting to exercise is a must.