Abs challenge: 30 days for a flat and strong belly –

This month, ditch the abs and planks from your workouts. Instead, invest in the abdominal challenge on the side. With 30 days, he was created by American trainer Lauren Williams, founder of the Chisel Club.

For four weeks, you’ll do a quick abs workout.

On break days, it’s worth betting on a HIIT, sprints on the treadmill or even resting. As each week progresses, the exercises get a little harder so that by the end of the month, you’ll feel strong enough to tackle all the exercises in one workout.

30 DAY ABDOMINAL CHALLENGE

1

WEEK 1

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ABDOMINAL ROWER

– (Du Borsatto/)

Lying on your back, extend your arms and legs. Then flex your torso until you can hug your knees. Then, return to the starting position.

FEET UP

– (Mariana Cagnin/)

Lying on your stomach and with your lower back well supported on the floor, stretch both legs and raise them towards the ceiling. Then do the same with the arms. Finally, lift your upper back off the floor with the intention of touching your toes with your hands. Return and repeat.

MOUNTAIN CLIMBER

– (Disclosure/Disclosure)

In a high plank position, place your palms and toes flat on the floor. Keep torso and neck straight and abdomen tight.

Bring one of your knees towards your chest and back, then repeat with the other. Movement should be quick and continuous.

PLANK WITH MOVEMENT

– (Eduardo Svezia/)

Get into a low plank position, with your forearms flat on the floor and your body forming a straight line. Then, take one of your forearms off the ground and support your hand, doing the same on the other side. Make the opposite movement to support your forearms on the floor. Repeat.

two

WEEK 2

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DEAD INSECT

– (Keti Garcia/Disclosure)

Lie on your back with your arms extended toward the ceiling and feet off the floor, with your knees bent at 90 degrees. As you exhale, slowly lower one foot until it almost touches the floor, while at the same time lowering the opposite arm until the hand almost touches the floor.

Inhale to return arm and leg to starting position and repeat with opposite arm and leg.

LEG LIFTS

– (Fabio Heizenreder/)

Lie on your back and place both hands under your butt. Then, lift both legs simultaneously off the floor, keeping them straight, and stop when the soles of your feet are pointed toward the ceiling.

Finally, slowly return your legs to the floor and repeat.

ALTERNATE FOOT TOUCH

– (Eduardo Svezia/)

Lie down on your back with your legs straight and your arms above your head. On impulse, lift your right arm and left leg off the ground and bring them closer together until they touch. Return slowly and repeat by switching limbs.

ABDOMINAL SCISSORS

Gabriela Pugliesi doing sit-ups (Good Shape/GOOD SHAPE)

Lie on your back and place both hands under your butt. Then, lift both legs simultaneously off the floor, but lift one towards the ceiling and leave the other almost touching the floor. Swap the two positions.

3

WEEK 3

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RUSSIAN ABDOMINAL

– (Disclosure/)

Lying on your back, lift your torso and legs off the floor, leaving them slightly bent. Then, bring both hands together in front of the chest, and rotate the torso from side to side repeatedly.

SIDE PLANK WITH ROTATION

– (Luciano Munhoz/)

Get into a side plank position. Always keeping your abs contracted and your body in a straight line, turn until you are in a traditional plank position. Using the same strategy, move into a side plank position on the other side. Repeat until time runs out.

PLANK WITH ARM AND LEG LIFT

– (Adam Kings/FIT)

Get into a high plank position. Always keeping your abdomen contracted and your body in a straight line, lift your right arm and left leg off the floor. Then go back and repeat the same with the switched limbs.

BEARING

– (undrey/Thinkstock/Getty Images)

Lie down on your back, keep your legs and arms straight (the latter above your head) and lift them slightly off the floor. Then, with an impulse, roll over onto your stomach. Keep repeating the movement until you give the time.

4

WEEK 4

The final week of this 30-day abs challenge is a little different (and longer!):

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MOVEMENTS WITH THE MEDICINE BALL

Start on your knees, knees hip-width apart, butt pulled in and facing your right hip, holding a medicine ball.

Lift the ball over your left shoulder. Then repeat by switching sides.

MEDICINE BALL THROW

Start on your knees with your knees hip-width apart and a medicine ball on the floor on your right side.

Lift the ball up and throw it to the opposite side. Repeat switching sides.

ABDOMINAL BICYCLE WITH MINI BAND

– (Fabio Heinzenreder/)

Lie on your back, lift your head off the floor (and hold it with both hands) and wrap the mini band around your feet.

Lean your torso and bend your leg so that your left elbow almost touches your right knee. Repeat and switch sides.

BOARD WITH MINI BAND

– (fizkes/Thinkstock/Getty Images)

Start in a high plank position with your hands below your shoulders, legs extended and feet together with a resistance band wrapped around your ankles. Jump your feet out in a wide stance, then jump and bring your feet back together.

SIDE PLANK WITH LEG LIFT

– (Good Shape/GOOD SHAPE)

In a side plank position, lift your top leg as high as you can, always keeping your abs contracted and your body in a straight line. Return slowly and then switch sides.

ABDOMINAL BICYCLE

– (fizkes/Thinkstock/Getty Images)

Lying on your back and with your hands supporting your head, raise your legs so that they are 90 degrees from your body. Then straighten your right leg away from your torso as your left leg moves up towards your chest – at the same time rotate your upper body to the left so that your right elbow meets your left knee.

Then straighten your left leg and lift your right knee to touch your left elbow and repeat. The movement should feel like you’re pedaling a bicycle. Keep your shoulders up and make sure your ribcage is turning to each side, not just your elbow.

5

FINAL