Get washboard abs fast with this easy and effective workout plan. In just four weeks and with exercises you can easily do at home.The beginner’s plan is for anyone new to sit-ups, but also for those who have lost sight of their abs for a long time and want to get them back.
The somewhat more demanding training plan for advanced users was created for users who want to give their abdominal muscles the finishing touch to the washboard.
4 Week Flat Stomach Challenge : This is how it works with the six-pack
Strong abdominal muscles strengthen and tone your stomach. In addition, strong core muscles act like a corset, helping to slim your waist. Here are the 4 best abdominal and waist toning exercises you can do anytime, anywhere.
Plank – The best abdominal exercise in the world
This exercise uses your own body weight. For this abdominal exercise, place your feet on the floor and place your hands on the floor with your forearms bent. Tense your core and hold this position for about five rounds of one minute each, depending on your training level. As your core strength increases, try to hold for a few seconds longer. In addition to the toned abs that are essential to your six-pack abs, your entire upper body will benefit from this simple-sounding but challenging workout.
The side plank, which works very similarly to the plank, is recommended for your lateral abdominal muscles. Lying on your side with your legs together, lift your upper body and hold for a few seconds with your body tensed on your bent forearm. Lateral abdominal training is an important key to a slim and toned waist. This is also an effective exercise for your back and arms.
Backwards push ups
The Starting Position – Sitting on the floor with your socks on, your hands resting on the palms of your hands behind your back, facing your pelvis. As you inhale, lift your pelvis and draw your body in a straight line from the top of your head to your tailbone. You can stay in this position and work in statics – you get feed brackets. Do not pull your pelvis out, do not your head back and do not hunch your back sharply forward, creating unnecessary tension in the body – the line of the neck and spine. On exhaling, go down, but try not to go too deep – your shoulder joints will suffer. On the inhale, rise back up, but don’t stretch your hands full.
Sit on the floor with your knees bent and slightly elevated. Rotate your upper body from right to left and back again. The muscles of the abdomen, back, arms and shoulders are properly engaged. You can vary the exercise and make it more challenging by lifting a weight plate from side to side while rotating your upper body. This will allow you to train in a variety of ways with different weights and to continue to improve.