Get the ” After ” Results in Ultimate 4 Week Ab Challenge

Get the ” After ” Results in Ultimate 4 Week Ab Challenge

We all know that most workouts focus only on building the “six pack,” but in fact, abs can only be achieved by working the whole core. Many people think the word ‘core’ is the same as ‘abs’ but actually, these words have completely different meanings.

The word ‘core’ doesn’t include the abs only, but also the hips, muscles, lower back, glutes (butt).

For example, if you only work your front, then your lower back becomes weak, leading to lower-back pain.

Therefore, when you do exercises for the whole core, you will improve the posture of the body, hinder injuries, improve athletic performance and relief lower back pain.

Below, we will give you a list of exercises that will help you to get rid of belly fat and achieve a sculpted midsection.

1. Reverse Crunch

Start by lying on your back with your legs bent and feet flat on the ground. Place your hands behind your ears. Then slowly bring your knees in toward your chest and at the same time lift your shoulders and upper back off the ground. Return to your original position.

2. Crossover Crunch With Reach

Start by lying on your back with your legs bent and feet flat on the ground. Lift your upper back off the ground and curl your torso to the right, extending your arms by reaching across your body to your right foot. Return to the starting position and repeat on the other side.

3. Plank

Set yourself up in a plank position with your hands clasped together, elbows on the ground and feet tucked under. Remember to align your elbows beneath your shoulders and keep your body straight and parallel to the ground. Then simply contract your ab muscles and hold this position.

Now it’s time to start the challenge!

Day 1 – Reverse crunch: 10 reps / 3 sets

Day 2 – Crossover with reach: 10 reps / 3 sets

Day 3 – Plank: 15 secs / 3 sets

Day 4 – Reverse crunch: 10 reps / 3 sets

Day 5 – Crossover with reach: 10 reps / 3 sets

Day 6 – Plank: 15 secs / 3 sets

Day 7 – Rest

Day 8 – Reverse crunch: 15 reps / 3 sets

Day 9 – Crossover with reach: 15 reps / 3 sets

Day 10 – Plank: 25 secs / 3 sets

Day 11 – Reverse crunch: 20 reps / 3 sets

Day 12 – Crossover with reach: 20 reps / 3 sets

Day 13 – Plank: 30 secs / 3 sets

Day 14 – Rest

Day 15 – Reverse crunch: 25 reps / 3 sets

Day 16 – Crossover with reach: 25 reps / 3 sets

Day 17 – Plank: 35 secs / 3 sets

Day 18 – Reverse crunch: 30 reps / 3 sets

Day 19 – Crossover with reach: 30 reps / 3 sets

Day 20 – Plank: 40 secs / 3 sets

Day 21 – Rest

Day 22 – Reverse crunch: 45 reps / 3 sets

Day 23 – Crossover with reach: 45 reps / 3 sets

Day 24 – Plank: 50 secs / 3 sets

Day 25 – Rest

Day 26 – Reverse crunch: 50 reps / 3 sets

Day 27 – Crossover with reach: 50 reps / 3 sets

Day 28 – Plank: 1 min / 3 sets

By day 28, you will be able to perform 50 reps in a row of reverse crunches and crossovers plus a 1 minute plank! This will say a lot about your level of strength and endurance.

Why is it important to exercise the core muscles?

The core muscles are what hold the body together. Without a strong core, the rest of the body is weak and unbalanced. Here are three of the most common symptoms of a weak core:

Lower Back Pain. When the core muscles are weak, the curves of the lumbar spine shift, causing unwanted pressure on the discs, vertebrae or facets of the spine. A weak core also impacts the muscles, ligaments and tendons that support the spine, making you more susceptible to pain and injury.

Bad Posture. Poor posture can be a sign of weak core muscles because the core helps your shoulders and back hold a neutral position by stabilizing the spine and pelvis. If your core does not have the strength to keep your upper body neutral, then you are more likely to slouch. Slouching can lead to numerous other health problems, such as neck and shoulder pain.

Overall Weakness. Not only are the core muscles used to do ab exercises, they also help the body transfer strength when it is needed. For example, throwing a ball, bike riding or kicking a boxing bag. In all these movements, the core is engaged to transfer force into the upper or lower body to create one powerful movement. So if you find that you have weakness in your movements, then it could originate at your core.

So make sure that you are building a strong core, not just strong abs. The body cannot function at 100 percent with a weak core. So have fun doing this four-week challenge and strengthening your core!

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