30 Day Abs Challenge!
Exercises targeting the abdominal muscles (also known as Abs) are essential in building the muscles in your core and are important in easing back pain and enhancing your performance in various sports. Additionally, there are various types of exercises for the Abs and the effectiveness, can also vary with the exercise. Here are a few Ab exercises that you can perform anywhere with limited equipment. Give these exercises a try for the next 30 days and you will not only see a difference in the tone and shape of your Abs but you will also feel a difference in your core strength!
Raising the opposite arm and leg
This exercise is great as workout warm-up, as it makes you steady, balanced and stronger. To begin the exercise, you start on all fours, and then align your knees under the hips and the wrists under the shoulders. Raise either the left or the right arm and leg to shoulder and hip height, and hold two minutes as you go forward and back with your fingers and heels. Now repeat the process by alternating the sides for about 15 to 20 reps.
Squat Thrust Twist
This exercise is less challenging, and all you need to do is to stand with your feet shoulder width apart, and then extend the arms in-front of the shoulder height. Now start squatting down, while twisting part of your body to the left as you bend the knees to 90 degrees. Stand slowly and repeat using the right side. It is important to always maintain your weight on the heels, and ensure the knees do not project forward past your longest toe. When moving the shoulders and the chest on either side, keep the knees facing forward.
Single Leg Stretch
If you perform this exercise consistently, within the first few days the top of your abs will burn, but the muscles will later be engaged. Lie on a mat. Raise your head, shoulders, and move your chin toward the chest. Move your left knee towards the chest, while breathing in, and wrap your arms around your left knee
Now raise your right leg off the floor at approximately 45 degrees. While in that position, switch the legs and move the right leg towards your chest. As you switch the legs, again wrap your arms around the right knee.
Hanging Leg or Knee Raise
The act of raising either the legs or knees makes this exercise challenging. If you are a beginner, start with the bent knee raises, using the roman chair to concentrate on your lower area. Then move to straight leg raises before hanging on a bar. The process ensures your whole core is strong, thus making it easier to do a set of complete straight leg bar raises.
Alternatively, you can raise the difficulty degree by training in a lower rep range, by holding a medicine ball between the knee and the ankle. Regardless of the variation, try to raise your legs as high as you can in every rep but without swinging them by force. You should try this routine for three sets of 10-15 reps.
Although there is debate of whether abdominal exercises reduce the abdominal fat, a good diet combined with the exercise will reduce your abdominal fat and build those ab muscles. It is also enhances their functions such as, maintaining posture, sneezing, coughing and breathing. However, if you suffer from any medical conditions, you should consult with your physician to choose the right exercise to avoid any stress or injury.