If you want to show some love to your abs and strengthen them, then performing crunches is the right thing for you.
Today’s article is here to present to you a perfect challenge that is lasting for two weeks and the same will turn your abs into strong and defined ones. If you are beginner who have just started with strength training, then this abs challenge is great for you. The same is consisted of five crunch variations in order not to get easily bored by performing one type of exercise in a period of two weeks. These five crunch variations will take only several minutes of your day, but will target all the muscles of your midsection body zone.
Following is the plan for this 14-days challenge. It is not recommended at all to skip right to the 14th day of the workout, because the next day your body will be in great pains. You must follow the plan strictly as it is presented to you, in order effective results to be achieved.
As mentioned previously, the workout is consisted of five crunches modifications: V crunch, runner’s crunch, reverse crunch, diamond sit-up, and bicycle crunch.
Here is the workout plan:
– Day 1: make 4 repetitions of each of the crunches;
– Day 2: make 5 repetitions of each of the crunches;
– Day 3: make 6 repetitions of each of the crunches;
– Day 4: this day is a resting day;
– Day 5: make 8 repetitions of each of the crunches;
– Day 6: make 10 repetitions of each of the crunches;
– Day 7: make 12 repetitions of each of the crunches;
– Day 8: this is a resting day;
– Day 9: make 13 repetitions of the crunches;
– Day 10: make 15 repetitions of the crunches;
– Day 11: make 16 repetitions of the crunches;
– Day 12: this is a resting day;
– Day 13: make 18 repetitions of the crunches; and
– Day 14: make 20 repetitions of the crunches.
Following are detailed explanation of each move of the crunches modifications. Perform them correctly.
Start the exercise by laying down on your back. Raise your arms and legs, pointing them towards the ceiling. Raise the upper part of your back off the ground too and reach your feet with your hands;
As you are reaching your arms over your head, lower the legs on the floor. Make sure that the shoulders are off the ground and the lower part of the back is pressed on the ground;
In order to finish one repetition, repeat the crunch motion.
Start the exercise by laying down your body on the back. Place the elbows on the floor so that they will form an angle of 90 degrees;
Engage your core and roll up the upper part of your body into an almost sitting position. Drive the right knee up until the same meets he left elbow. Your body needs to looks as it is running a little;
As you are slowly peeling your back down until the shoulders touch the ground, straighten your legs;
In order to complete one repetition, switch the legs and repeat the same movements with the opposite leg too.
Start the exercise by laying down your body on your back. Raise your legs up in the air and bend your knees. Bring the hands on the ground beside you;
Curl the hips off the ground and into your chest, without momentum and with help of your lower abs;
Slowly lower them down so that you may return the body into a starting position. As this you have completed one repetition.
Start the exercise by laying down on your back. Open your legs so that they will form a diamond shape i.e. the knees need to be widen towards outside and the soles of the feet need to be pressed together. Regarding the arms, the same need to be extended as much as it is possible over your head;
As you are breathing in curl the torso up, with your feet tap the ground in front of you, and stretch the glutes a little bit;
Slowly return your body to the starting position. As this you have completed oe repetition.
Start the exercise by laying down on your back and press the lower part of your back to the floor;
Place your hands behind your head and drive the knees towards the chest. Raise the upper part of your back to a level where the shoulder blades off the ground. Your neck should not be pulled on;
As you are turning the upper part of the body to the left, straighten the right leg towards outside so that the same will form an angle of 45 degrees with the floor;
Drive the right elbow towards the left knee. Be sure that you are moving your rib cage, not only the elbows;
In order to complete one repetition, alternate sides, and repeat the same movements with the opposite side too.
End the workout by performing the Sphinx pose in order to stretch out your abs.