We all want to have a perfect physique for ourselves. Not only does it look good, but it also helps to increase fluid mobility. Plus, there are some awesome healthy benefits that come along the way. So, do you want that bubble butt and enviable tight abs? Participate in this challenge and ‘work it’. The exercises involved are:
Crunches
First, lie down on your back. Then, put your hands on the side of your head. Now, without putting any strain on your neck or head, contract your core, and lift your upper body. Now, use the same tactic to bend your knees at a 90 degree and lift it up. Keep contracting, until your head almost reaches your knees. Be in that position for 5 seconds, keep squeezing that core, and slowly get back into the original position.
That, makes one rep. Burn those abs.
Squats
Stand with your thighs at shoulder length apart. Keep your hands straight before you for balance. Now, slowly bend your knees while keeping your back straight. Make sure that as you go down, your thighs remain parallel to the ground, for the maximum effect. It’s like sitting on an invisible chair. Be in that position for 4 seconds, and then slowly raise yourself. While raising yourself, make sure that the pressure is on your heel.
That is one rep.
Lunges
Stand with your back straight. Step forward with your right leg. Then, slowly bend your right knee at a 90 degree, along with your left knee, all the while extending your right knee forward. This means that your left knee would be parallel to your right ankle. Now, always make sure that as you are taking a step with your right leg and then bending at the knees, your back needs to be completely straight. It’s like lowering your hips. Maintain that position, and then slowly revert back.
Do 20 reps of this, for 6 sets. Switch legs with each set.
Side Planks
Lay down on your side. Now, slowly elevate your body, while balancing on one hand, and one leg. Keep the palm pointed at a perpendicular direction to your body, and put one leg over the other, or if you are capable, one leg in the air. And stay in that position, where your body is completely parallel to the ground and your hips are on the same elevation as the rest of your body.
Stay in that position for 30 seconds.
Ensure that you do not neglect your diet. Diet is as important as the actual workout.
Routine
The distribution is such-
Day 1– 10 squats, 10 crunches
Day 2– 10 lunges, 30 seconds plank
Day 3– 10 squats, 15 crunches
Day 4– 10 lunges, 35 seconds plank
Day 5– Rest
Day 6– 15 squats, 15 crunches
Day 7– 15 lunges, 40 seconds plank
Day 8– 20 squats, 20 crunches
Follow the progression. Challenge your limits. Increase reps according to your comfort level. By the end of the month, it should look similar to this:
Day 29– 50 squats, 50 crunches
Day 30– 40 lunges, 90 seconds plank
Have a great health. Engage your core and get that dream body of yours.
