Summer comes sooner than you think. It doesn’t matter if you want to slim down your abs or if you’re a beginner looking for a last-minute challenge, we’ve got 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 several exercises in a row.
Always listen to your body and stop the challenge if you feel pain.
I. Part: Exercises 1 to 4
- the climbers
Draw the knees to the 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 right.
Now alternately pull your knees to the sides of your elbows. Exhale as you push yourself in.
- On all fours on the high plank:
Bring your hands back under your shoulders and keep your arms slightly bent. Bring your knees below your hips and just above the floor. Now step back on the high board and forward again on the 4-leg stand. Gently inhale and exhale.
- Touch of plank ahead
Bring your elbows under your shoulders and keep them about forearm-width apart. Keep your legs straight or do the lighter version on your knees. Your butt is straight and, along with your thighs, in line with your back and cervical spine. Now alternately touch the ground in front of you with one hand and exhale as you punch forward.
- V-Bike Crunches:
In the V-seat, lean your upper body back a little, raise your heels and place your hands above your head, then alternately bring your elbows to your diagonally opposite knee and exhale.
Part II: Exercises 5 to 8
- diagonal climbers
Position yourself as in the first Mountain Climber exercise: hands under shoulders, arms slightly bent, legs straight, buttocks down but not slumped. Think of your neck as an extension of your spine. Now alternately pull your knees diagonally towards your elbows. Exhale as you pull.
- four-legged hand-knee
Hands under your shoulders, bend your arms slightly and make sure your knees are below your hips. Raise your knees just above the ground. Now alternately touch the diagonal thigh with one hand. Gently inhale and exhale.
- High Low Side Plank
In side plank, the elbow is below the shoulder and the head is in line with the spine. Either on your knees or with your legs stretched out. Then move your pelvis up and down. Exhale as you lift.
- Butterfly crunches:
Lie on your back, bend your knees out and bring the soles of your feet together. Now stretch your arms forward and slowly sit up. Then SLOWLY go back to bed. Exhale as you sit.
Third Part: Exercises 9 to 12
- Breakletics High Boards
With this plank variation, you start again with your hands below your shoulders. Slightly bend your arms and straighten your leg. Keep your butt 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 out to the side. If you want, you can touch your foot with your left hand. Then it’s the other side’s turn.
- Walk on all fours from right to left
Keep your hands below your shoulders, bend your arms slightly, and align your knees below your hips. Lift your knees off the ground and then march right, right, middle, middle, left, left!
- side to side plank
On plank, align elbows under shoulders; the elbows are separated by the distance of the forearm. 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 squirming bug. Extend both legs toward the ceiling, lower and raise your right arm and left leg at the same time, then your left arm and right leg. Exhale as you lift. The head can remain lying down.
Part IV: Exercises 13 to 16
- High plank with spin up
Get on 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. Rethink the neck as an extension of the spine. Then alternately stretch one arm toward the ceiling and follow your gaze in that direction.
- Table plank with leg lifter
Place your hands under your shoulders, keep your arms slightly bent. Bend your knees so they are below your hips and lift them just above the floor. Then alternately push one heel toward the ceiling.
- plank jumps
On plank, place your elbows under your shoulders, forearm apart. The legs are straight, the buttocks down, and the thighs in line with the back and cervical spine. Then, alternately kicking one foot to the side or “hopping” by opening and closing both legs at the same time.
- Half-Turkish attire
Lie on your back and lift one foot. Stretch your arm toward the ceiling. Sit up slowly, either using your arm to support yourself and push yourself up, or try to sit up without help. Come back and lie down very slowly.
V. Part: Exercises 17 to 20
- High plank to plank
Go to the high plank: place your hands under your shoulders, arms slightly bent, legs straight, buttocks down but not dropped, neck in extension of the spine. Now get on the board by leaning deeply on your elbows. Then push yourself up. Start one round with the right, one round with the left, then switch to the third round.
- sit behind all fours
Return to the all fours position. Hands below shoulders, arms slightly bent, knees below hips and slightly off the floor, then move to high plank, then sit back down.
- climb the plank
Stay on the plank: Place your elbows under your shoulders, with your elbows shoulder-width apart. Legs straight, buttocks down and thighs aligned with the back and cervical spine. Now alternately stretch one arm towards the ceiling and let your gaze follow you.
- Hollow for abs
Come out of the sit-up extension with your arms, head, and legs elevated. Bring your hands over the bottom of your legs. Then return to the stretch without letting go.
SAW. Part: Exercises 17 to 20
- High Plank Shoulder Tap
Hands under the shoulders, arms slightly bent, legs straight, buttocks down but not drooping, neck in extension of the spine, then alternately hit the diagonally opposite shoulder with one hand.
- Side Plank Elbow Knee
Align your elbow under your shoulder to get into the side plank. Keep your head up and think of it as an extension of your spine. Do the side plank on your knees or with your legs straight for the most difficult version. Now bring your top elbow and knee together and stretch back to the starting position.
- sit side by side
lift your foot Tuck your chin against your chest, then lift your torso slightly so your shoulder blades don’t touch the ground. Alternatively, one hand goes to the ankle.
- reverse crunches
Lie on your back with your feet pointing toward the ceiling. Lift your pelvis and rotate it, once to the right and once to the left. Go down slowly and come back up. Exhale as you lift.
About Samoja Fitness
Renate has turned her passion for “fitness, sports, nutrition and health” into a career. As a certified personal trainer and nutritionist, she offers tips and tricks for a healthy lifestyle on her website www.samoja-fitness.de.
Samoja means 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 home workout videos and home exercise ideas that provide variety.