30 Days Total Body Workout Challenge

The most people just think about the abs that are visible when a person has a six pack, there are actually four different sets of abdominal muscles that work together to support your stomach and back. The rectums abdominal is muscles are two sheets of muscle that run from the pelvis to the ribs, and these muscles help you bend forward.

Both the internal and external oblique’s run diagonally along your sides, starting at the outer edge of your ribs and wrapping inwards towards the hips. Below both the rectus abdominal is and the abdominal oblique’s is the transverse abdominal is, which wraps around the body like a corset. here the 8 simple exercises to reduce body fat fast

1. Leg Lift:

In this exercise it is crucial to have concentration and balance. First, lay on your side with your head supported by your arm, and legs outstretched one over the other.

How to do:

  • Lift the leg up, totally stretched; while doing so contract the abdominal muscles and avoid arching your back.
  • Another position you can use, is supporting your hands on the floor, extend the leg straight out so that it creates a uniform, straight line with the torso.
  • For either of these two positions, you should balance them for 20 repetitions of 5 seconds each, then change sides.

2. Russian Twist:

How to do:

  • Begin in a seated position with bended knees and flat feet.
  • Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles.
  • Stretch your arms out in front of you and twist the torso from side to side.
  • For more intensity, tap the floor to the right of your hip and then the left side.
  • To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands.

3. Bicycle Crunches:

How to do:

  • Lie on your back on the floor with hands behind your hand.
  • Raise both legs 6 inches above the floor, and bend one right knee.
  • Now, bring the left elbow towards the right bent knee and do it also on the other side with left knee bent and bring right elbow to the bent knee. Do it alternately.
  • You are as if pedaling on a bicycle.
  • Do as many steps as you can.