Health & Fitness

A 30 Day Ab Challenge Fitness Plans For You In This 2019 – Have It Fast!

30 Day Ab Challenge Fitness Plans

Well you no longer have to fret. This, 30 day ab challenge is the amazing way to get the results you want for your tummy. And it is just in time for bathing the suit season. Thank goodness! The best part is, you can do this challenge at your home, so you don’t have to worry about going out of your way to get a good core workout in during your day.

30 Day Ab Challenge Fitness Plans

This challenge will not only level your ab exercises to do each day, but it will also explain how to do these simple exercises and what they are working and why they are more beneficial for you than what you have been doing.

The Plank

The plank is the number one idea to for all things core related and should be included in all core workouts for a woman. It works all the muscles of the abdomen, including your obliques where the tummy muscles that line the outer sides of your stomach, as well as the muscles in your lower back, which are much important part of the core. There are two different variations explained here, which you will also get in the plank challenge.

Forearm Plank

To do this exercise properly, place your forearms on the ground, your weight on the balls of your feet, and hold your tummy off the ground. Brace your abdomen, contract your quads and squeeze your glutes to make sure your body is growing a straight line, just like a wood plank.

Side Plank

To perfect this exercise,  you have to choose a side. If you are laying on your left side, your left forearm is going to be on the ground, as well as the side of your left foot – with your right foot setting on top of it. Heap your legs and hips and stabilize your body to prevent rolling from side-to-side. Using your stomach muscles and the muscles of your hips and thigh, lift yourself off the ground, keeping your body in a straight line.

Superwoman

Commonly known as the superman, but changed because women are fantastic, the superwoman is a less popular core exercise for women because it doesn’t target the front stomach muscles which is most common but it is actually one of the effective core workouts for women. The superwoman is going to put violence on your love handle area.

To perform this workout properly, lay on the ground on your stomach with your arms stretched out in front of you and your legs stretched out behind you. Keeping both your arms and legs straight, lift them off of the ground using your muscles in your lower back. Make sure to keep your head is upwards and forward and looking down. Keep the top position for a count before returning to the beginning part.

Russian Twists

This is a progressive, or moving, core exercise, which means you are continuously activating and deactivating certain muscles of the core, allowing you to burn the fat while performing the workouts.

To perform this workout, sit on the ground, bring your knees close to your chest. Slightly lean back so your stomach muscles are activated. With controlled motions twist your core from side to side, letting your head move in the direction of your body. To increase the intensity of this workout, lift your feet off the land. If you really want to maximize the effects of our core workouts for women, hold a dumbbell, weight plate or med ball in your hands to finish a weighted Russian twist — that should get things burning.

Butt Lifts

Butt Lifts are one of the best core exercises for women. They work wonders for that hard to reach part of the tummy: the lowest part of your abs. This is a tricky side to hit, as most core exercises target the upper abs, but butt lifts are here to fix that.

Sit-ups

To perform this exercise perfectly, lay on your back with you feet close to your backside. Cross your hands over your chest or you can use them to support your neck. Using your stomach muscles, sit all the way up so your chest reaches near your knees, and slowly release back down. To make this workout simple, find a weight to put on your feet to help them stay down or you can stick them under the edge of your bed.

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