Take up the challenge with 4F and get a flat ABS for the summer

Especially for you, we came up with a 30-day flat stomach challenge that will make it easier for you to build impressive ABS and get a healthy and shapely body. It is a set of stomach exercises to help you achieve your dream shape. Take up the challenge and see if you can make it!

Flat stomach challenge: description

The challenge involves practising specific stomach exercises for a period of 30 days. As the days go by, you should increase the number of repetitions and difficulty of exercises. After all, in 30 days ABS can undergo quite an impressive change! We have selected a set of exercises for you to practice diligently, without speeding up or resting in between. The exercises on their own will not take long: the first day is only a few minutes (50 sit-ups). But believe us: if you do these right, you certainly will feel your ABS. Ready for a 30-day fitness challenge?

During sit-ups, you should have your neck flexed and your back straight, and your arms should not be pulling your head forward. This basic guideline will transform how you perceive exercise. Keep in mind that incorrectly practised flat stomach exercises will only do damage to your body instead of improving your shape.

When practising, make sure you have your exercise chart close by to check what the correct position should look like and what ABS exercises are in a specific set. Time is key – for your workout, find a quiet place where nobody is going to rush you or stress you out. Also, remember not to have any meals for 1–2 hours before exercising – this is particularly essential when completing the ABS challenge. Are you wondering which stomach exercises are most effective? The answer is: those that are practised with the correct posture in mind.

Other vital aspects are the warm-up and stretching – don’t treat the 30-day flat belly challenge as an unimportant break in your daily routine! Prove to yourself that you can do it, and the challenge will serve as a perfect introduction to more advanced workouts.

Exercise is not all!

Don't forget that stomach exercises done at home are only one aspect of how you should take care of your health and work on getting a perfect shape. A balanced and sensible diet is also of crucial importance. We have a bunch of tips for you to guide you on your way to slim body and flat stomach:

1️⃣ To get a flat stomach in one month, you have to change your diet accordingly. Forget fasting. A fasted body starts burning muscle instead of fat! That is when workouts stop making any sense at all. When working on building up muscles, you have to increase your protein intake so that you ensure muscle growth while gradually reducing your intake of fat.

2️⃣ If you have a lot of excess fat around your waistline, even good stomach exercises will not do on their own. Instead, these have to be combined with a regular cardio workout that will reveal your hard-won muscles.

3️⃣ Your body gets used to the exercises you do, so try to diversify and intensify them over time. If you keep doing the same number of repetitions of identical stomach exercises for women, you won’t stimulate your muscles to grow.

4️⃣ You have to drink a lot of water. A body that is not properly hydrated starts collecting water which may result in e.g. a bloated belly. Plus, it slows down your metabolism and toxin removal. The requirement for all to drink approx. 2l a day is largely exaggerated. It is worth your while to check what the recommended values are for you, depending on your age, weight and height. For some, 1.5l is enough, whereas others need as much as 4l per day. To be effective, stomach exercises have to be backed up by proper hydration.

5️⃣ Your eating style is essential for succeeding. If you neglect your diet, no ABS workout will bring the expected results. You should see being on a diet as making the right menu choices. Each body is different, but in general, you need to have several smaller meals during the day and reduce your consumption of fast food, sugars and monosaccharides which break down too fast in the body. You should think of enriching your diet by natural yoghurt which, thanks to live cultures, prevents bloating and constipation. Salt is yet another enemy to healthy eating – use it with moderation, as it retains water in the body. As far as vegetables are concerned, the biggest belly bloaters are: peas, beans, broad beans and onion.

6️⃣ Last but not least, keep the right posture. After all, to straighten up your back, you automatically tense your ABS. Stand in front of a mirror and take a look at your body – maybe you ought to pay more attention to your posture while walking, sleeping and sitting?

Are you ready to take up the 30-day flat stomach challenge? Then go on! Every day of delay is a day missed. The flat stomach challenge is a test for both your body and your mind, because without motivation you won’t get there.

30 day flat stomach challenge - we know you can make it!

WARNING: The stomach workout we’ve prepared should be performed as a one-off challenge or with a considerable resting period, as to build the right muscles, you need two special plans: both a dietary and training one. If you have a long-term training in mind, you have to include cardio workouts as well to effectively burn fat tissue around your waistline.