Summer is coming sooner than you think. It doesn’t matter whether you want to fine-tune your six-pack or are a beginner looking for a last-minute challenge: we have something for you!
Get ready for summer in just 24 days and get your abs in top shape. Renate from Samoja Fitness has prepared the ultimate abdominal challenge for you.
This is how the belly challenge works
The challenge consists of 24 units, with one exercise per day – 60 seconds each, with a 10-second break. Depending on your fitness level, you can do one exercise a day or do multiple exercises in a row.
Always listen to your body and stop the challenge if you feel pain.
I. Part: Exercises 1 to 4
- mountain climbers
Draw your knees in to your sides. Place your hands under your shoulders and make sure your arms are slightly bent and your legs are straight. Keep your butt flat but don’t let it sag. Think of your neck as an extension of your spine. Now you are correct.
Now alternately pull your knees sideways to your elbows. Exhale as you pull yourself in.
- Four-footed in the high plank:
Place your hands under your shoulders again and keep your arms slightly bent. Place your knees under your hips and just off the floor. Now step backwards into the high plank and forward again into the 4-footed stand. Breathe in and out smoothly.
- Plank tap ahead
Place your elbows under your shoulders and keep your elbows about a forearm length apart. Keep your legs straight or do the lighter version on your knees. Your butt is straight and, together with your thighs, in line with your back and cervical spine. Now alternately touch the floor in front of you with one hand and exhale as you tap forward.
- V bike crunches:
In the V-seat, lean your upper body back a little, raise your heels and put your hands on your head, then alternately bring your elbows to the diagonally opposite knee and breathe out.
Part II: Exercises 5 to 8
- Mountain climbers diagonally
Position yourself as in the first Mountain Climber exercise: hands under your shoulders, arms slightly bent, legs straight, butt down but not sagging. Think of your neck as an extension of your spine. Now alternately pull your knees diagonally towards your elbows. Exhale as you pull.
- Four-footed hand-knee
Hands under your shoulders, bend your arms slightly and make sure your knees are under your hips. Raise your knees just above the floor. Now alternately touch the diagonal thigh with one hand. Breathe in and out smoothly.
- Side plank high low
In side plank, the elbow is under the shoulder and the head is in line with the spine. Either on your knees or with your legs stretched out. Then move the pelvis up – down. Exhale as you lift.
- Butterfly Sit-ups:
Lie on your back, bend your knees outwards and place the soles of your feet together. Now stretch your arms forward and slowly sit up. Then SLOWLY lay down again. Exhale while sitting up.
III. Part: Exercises 9 to 12
- Breakletics high planks
With this plank variation, you start again with your hands under your shoulders. Slightly bend your arms and straighten your leg. Keep your bottom as low as possible, but don’t let it sag. Think of your neck as an extension of your spine. Now run to the left with your right leg and extend your left leg to the side. If you want, you can touch your foot with your left hand. Then it’s the other side’s turn.
- Four-footed marching right-left
Keep your hands under your shoulders, bend your arms slightly, and align your knees under your hips. Raise your knees just off the ground, then march right, right-middle, middle-left, left!
- Side to side plank
In the plank, align your elbows under your shoulders – elbows are a forearm length apart. Keep your legs straight, buttocks down and thighs in line with your back and cervical spine. Then move your hips from right to left. let the breath flow.
Lie on your back like a wriggling bug. Extend both legs towards the ceiling, lower and raise your right arm and left leg at the same time – then your left arm and right leg. Exhale while lifting. The head can remain lying.
Part IV: Exercises 13 to 16
- High plank with spin up
Get into a plank and place your hands under your shoulders. Bend your arms slightly and keep your legs straight. Keep your butt down, but don’t let it sag. Again think of the neck as an extension of the spine. Then alternately stretch one arm towards the ceiling and follow your gaze in that direction.
- Table plank with leg lift
Place your hands under your shoulders, keep your arms slightly bent. Bend your knees so they are below your hips and lift them up and just above the floor. Then alternately push one heel toward the ceiling.
- Plank jumps
In the plank, place your elbows under your shoulders, a forearm length apart. The legs are straight, the buttocks are down and the thighs are in line with the back and cervical spine. Then, either alternately tapping one foot to the side or “jumping” by opening and closing both of your legs at the same time.
- Half Turkish Get-ups
Lie back on your back and put one foot up. Stretch your arm towards the ceiling. Sit up slowly, either using your arm to support yourself and push yourself up, or try to sit up unaided. Go back and lie down very slowly.
V. Part: Exercises 17 to 20
- High plank to plank
Go into the High Plank: Place your hands under your shoulders, arms slightly bent, legs straight, butt down but not sagging, neck in extension of the spine. Now get into the plank by bracing yourself deeply on your elbows. Then push yourself back up. Start one round with the right, one round with the left, then switch on the third round.
- Four-footed sit backs
Get back into the four-footed position. Hands under shoulders, arms slightly bent, knees under hips and just off floor, then come forward into high plank and then sit back down.
- turn up the plank
Stay in the plank: Place your elbows under your shoulders, elbows a forearm length apart. Legs straight, buttocks down and thighs in line with your back and cervical spine. Now alternately stretch one arm towards the ceiling and let your gaze follow.
- Hollow to sit ups
Come out of the extension into the sit-up with your arms, head, and legs elevated. Bring your hands over your lower legs. Then get back into the stretch without putting it down.
VI. Part: Exercises 17 to 20
- High plank shoulder tap
Hands under your shoulders, arms slightly bent, legs straight, buttocks down but not sagging, neck in extension of your spine, then alternately tap one hand on the diagonally opposite shoulder.
- Side Plank Elbow Knee
Align your elbow under your shoulder to get into side plank. Keep your head straight and think of it as an extension of your spine. Do the side plank either on your knees or with your legs straight for the more difficult version. Now bring your elbow and top knee together and stretch back to the starting position.
- Sit up side to side
put your feet up Tuck your chin to your chest, then raise your torso slightly so that your shoulder blades are off the floor. Alternately, one hand goes to the ankle.
- reverse crunches
Lie on your back with your feet pointing toward the ceiling. Raise your pelvis and twist – once to the right and once to the left. Slowly lower and raise again. Exhale as you lift.
About Samoja Fitness
Renate has turned her passion for “fitness, sport, nutrition, health” into a career. As a certified personal trainer and nutritionist, she gives tips and tricks for a healthy lifestyle on her website www.samoja-fitness.de.
Samoja stands for health through the harmony of exercise, nutrition and relaxation and is derived from the Latin word for spirit (“sanus”) and the Swahili word for unity (umoja).
On Instagram and YouTube, Renate shows her followers numerous training videos for at home and home workout ideas that provide variety.