These 14 days challenge can help you get amazing abs

How many of you would like to have perfect abs? Pretty much all of us are dreaming about it, right? But very often we postpone our hardcore workout until it is already too late. By too late we mean that the summer is already here and you still do not have those perfect abs to make your friends jealous.

Well, rejoice, from now on you do not have to spend months at the gym to get there. All you are going to need are two weeks of this abs challenge. Do you think you will be able to make it? The result will be amazing, we can promise you that.

But, you should bear in mind that a healthy diet goes hand in hand with an effective workout. Therefore, make sure that you are drinking enough water during the challenge period and all the time. Limit the intake of food that contains sugar or flour, also do not drink soda. On your road to perfect abs there are things you have to sacrifice.

One more thing, after these two weeks pass and there is a ravishing result you shouldn’t gorge yourself on forbidden food or drinks, you should also not forget about carrying out this exact same workout routine at least three times a week to make these abs stay for a while.

We know it sounds tiresome and obvious but too many people get convinced that once the result is achieved there is nothing that you need to refrain from. That is not true, if you like what you get – keep working on it!

#1. Lying Leg Raises

– 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. V-Ups

– Lie down on a flat surface or mat.

– Start with your legs straight, then come up.

– Touch your toes, and then let your torso fall back down

– Bring your legs up into the air, touching your toes again.

#3. Russian twists

– Sit on an exercise mat with your legs fully extended and your upper body upright. Cross your your ankles and raise them off the floor slightly.

– Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position.

– In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.

– Return to the start position inhaling as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so. Return to start position and repeat.

#4. Windshield Wipers

– Lie on an exercise mat, keeping your back flat with no arching of the spine. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

– Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

– Pause briefly, then rotate to the other side without pausing in the start position. When you have rotated to both sides, that is one repetition. Repeat for the desired number of repetitions.

#5. Crunches

– Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.

– Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.

– Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.

#6. Scissor Abs

– Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.

– Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.

– Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground.

– Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.

#7. Crunches Knees Up

– Lie down on your back with your thighs perpendicular to your upper body and your calves parallel to the floor.

– Slowly raise your shoulders and upper back using your upper abdominals.

– Then lower your torso back to the starting position.

#8. Bicycle

– 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.