21 day abs lift challenge!

Nowadays more and more women are ready to do their best to get perfect abs. This is not surprising since a ab like this looks sexy and attractive. That’s why they spend a lot of time at the gym performing all possible exercises which can help them achieve desirable results.

Fortunately today there are a great number of different diets and exercises which can be helpful in this case. The main point here is to choose foods and workouts which will be the most effective for you.

To get an optimal meal plan you should consult your doctor. They will make the most suitable meal plan specifically for you. In this way you’ll get all the necessary elements to stay full of energy and to slim down.

To get to most effective workout you should ask your personal trainer. This way you’ll get a detailed exercise plan. You can also choose the exercises which you consider to be the most effective on your own.

You know that there are two kinds of workouts which you should perform. Cardiovascular and strength exercises will help you to melt your excess weight and to tone your muscles. This way you’ll get a strong and slim body.

Today we have something special for you. Here is a 21-day challenge which will make your dream of a perfectly shaped booty come true. It includes 5 rather simple moves which you can perform at home. Spend just 15 minutes a day and very soon you’ll get desirable results!

#1. Straight Leg Raises

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Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.

Legs straight out in front of you, ankles together and feet slightly off the floor.

Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.

Return to starting position.

#2. Futter Kicks

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Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Keep abs engaged and perform short kicks in an alternating fashion.

Repeat as needed and then lower legs to the ground.

#3. Side Plank

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Lie on your side on an exercise mat.

Fully extend your legs with one resting on top of the other.

Fully extend the top arm down the side of your body.

Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

Contract your abdominal muscles and relax your shoulders.

Continue breathing throughout the whole exercise.

Hold this position for as long as you can.

Relax and change sides.


#4. Bicycle Crunches

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.

Place your hands lightly on the sides of your head.

Curl your torso upwards so your shoulders are slightly raised off the floor..

Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.

Slowly move your legs in a pedaling action as if you are riding a bicycle.

As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.

After each crunch, return to the start position inhaling as you do so.

Without pausing, repeat the movement to the other side.

Repeat without pausing for the desired number of repetitions to each side.

#5. Inverted V Plank

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1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Press down through your shoulders and arms to lift the hips toward the ceiling.
3. Slowly return to the starting position and repeat until the set is complete.

Keep your abs in tight, engage your glutes and maintain your back neutral. Breathe out as you press through your shoulders and arms to lift the hips toward the ceiling. Inhale as you lower the hips and return to plank position.