Ab Challenge That Will Get You That Washboard Tummy
Ab challenge that’s going to help get those sculpted abs you’re in desperate need of, Well, that sounds like the perfect idea, especially when December tends to get a little overindulgent. But getting flat abs is not just about getting in as many crunches as you can. That technique won’t get you anywhere. We know better than that guys. If you want to see results, besides eating clean, then you’ve got to engage all your core muscles at once.
So what this means is you’ve got to activate every muscle in your core. This includes the rectus abdominus (i.e. the six-pack) as well as the transverse abdominus. Be sure not to forget about the internal and external obliques as well. I thought that since it’s that festive time of year again, it’s the perfect time to ask you to get your bodies moving with this ab challenge, And no, this does not mean 100 sit-ups in the morning. Instead, you get to tackle a full-body, core-engaging series that not only activates every abdominal muscle group, but the challenge targets your core endurance, too! It is the truth when people tell you that ‘abs are made in the kitchen. However, I assure you that these exercises combined with HIIT (high intensity interval training) will burn fat fast!
So, if your Christmas wish is a six-pack, then this ab challenge will boost your flat belly goals.
Ab Challenge Plan
Before I give you the exercise plan. Be sure to jot down and track your progress, Remember that everytime you complete if you want to push yourself a bit further. That way you know you’re getting stronger and burning more body fat!
Credits to Women’s Health for inspiring us to complete the ab challenge.
First Things First. You Will Need:
Time: 20 minutes
Equipment: A pair of 10- to 20-pound dumbbells, a bench, coffee table or chair.
Effective for: Your abs of course!
This Is What You Need To Do:
Remember to take it slowly at first and be easy on yourself. If you have not done much exercise lately then your body will need to adjust and build strength. For the first exercise, you should complete as many reps as possible for 50 seconds while maintaining proper form.
Then rest for 10 seconds as you get yourself ready for the next exercise. Afterward, you can repeat this format when completing the other six exercises. Once you’ve completed all of them. rest for one minute. Then, complete three rounds in total.
Exercise 1: Half-Kneeling Single-Arm Overhead Press (Right)
Start the exercise in a half-kneeling position, your left foot flat on the floor in front of you, your right hand holding a dumbbell at shoulder height. Keep your core tight and chest tall, press the dumbbell directly overhead. Reverse to return to start. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
Exercise 2: Half-Kneeling Single-Arm Overhead Press (Left)
Start the exercise in a half-kneeling position, your right foot flat on the floor in front of you, your left hand holding a dumbbell at shoulder height. Keep your core tight and chest tall, press the dumbbell directly overhead. Reverse to return to start. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
Exercise 3: Plank Walkup’s
Firmly place your forearms on the ground, elbows directly under your shoulders. Then extend your legs behind you. Keeping your back flat and hips parallel to the floor, place your right hand flat on the floor, and then your left hand, straightening your arms to press your body into a pushup position. Reverse the movement, lowering onto your right forearm and then onto your left, to return to start. That’s one rep. Repeat, leading with your left hand, and continue alternating for 50 seconds, then rest for 10 seconds. Continue to the next move.
Exercise 4: Pushup-Position Row
Grab a pair of dumbbells and place them slightly wider than shoulder-width apart. Tightly grasp the dumbbell handles and set yourself up in pushup position. Without rotating your torso, bend your elbow and row the dumbbell in your right hand to the side of your chest. Lower the dumbbell back down and repeat with your left arm. That’s one rep. Complete as many reps as possible in 50 seconds, then rest for 10 seconds. Continue to the next move.
Exercise 5: Double Dumbbell Drag
Place two dumbbells on the floor and get into a pushup position, feet slightly wider than hip-width, weights outside your left hand. Keeping your core tight and hips parallel to the floor, reach your right hand under your body, grab one weight, and pull it to the right, placing it on the floor. Immediately reach over and grab the other weight and repeat. That’s one rep. Then reach your left arm under your body and repeat on the other side; continue alternating for 50 seconds, then rest for 10 seconds. Continue to the next move.
Exercise 6: Plank Hand Taps
Get into a pushup position with your hands shoulder-width apart on the floor, legs extended so your body forms a straight line from head to heels. Keeping your hips square to the floor, lift your right hand and tap the top of your left hand. Return to start and repeat with the other arm. That’s one rep. Continue alternating as quickly as possible for 50 seconds, then rest for 10 seconds. Return to the first move. Complete three rounds total.
Okay, but wait for a second! You’re not done yet. Once you’ve completed these exercises then you’ve only done one round. You still need to complete this another three times. Remember it is super important to also work other parts of your body, so bear that in mind and keep your body moving throughout the week. You can look up other exercises for other areas of your body and then apply this exact same format! All it is is six exercises that are completed in six minutes. You can even use the same equipment that you need in this workout.
Other than that, the only thing that’s going to be changing is your belly and your body! Better yet, you’re going to be getting stronger and fitter. Never give up and just get it done. Ab challenge us going to rock your body!
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