Taking up a 30-day fitness challenge is a great way to boost your regular routine and force even the most stubborn layers of body fat melt. As we all know, in order to get the best results possible, our bodies need to be surprised once in a while with a complete change in routine and intensity. And since fat burning can be most troublesome in the stomach, thigh and butt area for a lot of people, in this article we’d like to offer you the ideal challenge that will strengthen your core muscles and snap your lower body into shape in no time!
Sculpt a firm and lean body with the 30-day Core Challenge
The exercises:
#1. Sit-ups
Sit-ups work your abs like no other exercise. To perform them, lie flat on your back with knees slightly bent and lock your hands behind your head. While breathing out, lift your upper body until it creates a V-shape with your thighs. Hold for a second, then lower yourself back down.
#2.Squats
The squat is the king of bodyweight exercises for a good reason – it literally hits every major muscle in your body, while helping you build a strong core and powerful legs. To perform it properly, stand with your feet shoulder width apart. First flex your knees and hips, then start sitting back with the hips while maintaining the back neutral. Continue lowering your body down until your thighs become parallel (or below parallel) to the floor. Keep your back straight and your head and chest up all throughout the movement.
#3. Crunches
Crunches are great for targeting the abs, obliques, hip flexors, glutes and thighs. To perform crunches, lie flat on your back with your knees bent at a 90-degree angle and feet flat on the ground. Place your hands on either side of your head without locking your fingers and keep the elbows in. As you exhale, squeeze your abdominal muscles and raise your shoulders off the ground while keeping your lower back on the floor. Hold the top position for a moment, concentrating on the contraction in the abs, then slowly return to the starting position.
The routine:
|
SIT-UPS |
CRUNCHES |
SQUATS |
| DAY 1 |
10 |
10 |
25 |
| DAY 2 |
20 |
15 |
30 |
| DAY 3 |
05 |
20 |
35 |
| DAY 4 |
10 |
25 |
40 |
| DAY 5 |
05 |
10 |
30 |
| DAY 6 |
15 |
30 |
50 |
| DAY 7 |
20 |
35 |
55 |
| DAY 8 |
30 |
40 |
60 |
|
SIT-UPS |
CRUNCHES |
SQUATS |
| DAY 10 |
10 |
10 |
25 |
| DAY 11 |
40 |
50 |
65 |
| DAY 12 |
45 |
60 |
70 |
| DAY 13 |
05 |
05 |
05 |
| DAY 14 |
10 |
10 |
10 |
| DAY 15 |
20 |
30 |
20 |
| DAY 16 |
25 |
30 |
45 |
| DAY 17 |
40 |
50 |
70 |
|
SIT-UPS |
CRUNCHES |
SQUATS |
| DAY 19 |
05 |
05 |
05 |
| DAY 20 |
10 |
10 |
25 |
| DAY 21 |
20 |
15 |
35 |
| DAY 22 |
20 |
25 |
55 |
| DAY 23 |
10 |
40 |
55 |
| DAY 24 |
10 |
50 |
65 |
| DAY 25 |
15 |
60 |
65 |
| DAY 26 |
20 |
70 |
85 |
|
SIT-UPS |
CRUNCHES |
SQUATS |
| DAY 28 |
05 |
05 |
05 |
| DAY 29 |
10 |
10 |
25 |
| DAY 30 |
20 |
15 |
35 |
No matter if you’re a couch potato or a regular gym-goer, taking up this 30-day challenge will help you get leaner and stronger without any need for additional equipment or boring, lengthy workouts, so don’t hesitate and begin right now!
Sharing is caring!
Post your comment