Change Your Entire Middle Section With This Fantastic 13 Days ABS & Core Challenge

Everybody is in search for the perfect middle section! We all want fantastic, shredded abs! I have been working on mine like 15 years now, and I managed to develop a great challenge for everybody out there, male, female, young, old, lifter or non-lifter! Read on and get ready to have a super six pack poppin!It’s not so easy, but it’s all going to be worth it when in summer time you will be showing your super sexy abs! Check out the explanations and videos below, be sure you do it well, and don’t forget to tag your friends to challenge them!

#13DaysABSChallenge will be the Official Hashtag for this Challenge! Be sure to follow #13daysabschallenge every where, #13daysabschallenge on twitter and instagram.

The Challenge is like this: some basic, great, fantastic abs and core exercises, progressively raised the number of reps. It’s really kinda easy. First I’ll present the exercises, then I will show you the exact challenge!

Exercise No.1:  V-Ups

To perform an abdominal V-Up, lie down on your back on the floor or on a gym mat and then extend your arms behind your head. The back of your hands should touch the floor while your palms face the ceiling. Keep your feet together and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off of the floor and reach for your toes with your hands. Squeeze your abdominal muscles as you reach for you toes, and then slowly lower yourself back down to the starting position to finish the first repetition.

SEE VIDEO:

Exercise No.2 Lying Leg Raises

1. Lie on your back, legs straight and together.

2. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.

3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

4. Raise your legs back up. Repeat.

See Video Below:

Exercise No3: Basic Crunches

 

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your hands behind your head so your thumbs are behind your ears.
    Don’t lace your fingers together.
  • Hold your elbows out to the sides but rounded slightly in.
  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
  • Gently pull your abdominals inward.
  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  • Hold for a moment at the top of the movement and then lower slowly back down.
    SEE VIDEO BELOW:

Exercise No.4 Cross-Crunch

  1. Begin lying on your back with your knees bent.
  2. Raise your shoulders off the floor, but don’t sit all the way up. Your abdominals should be flexed.
  3. From this position, reach toward your right knee with your left hand. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right hand.
  4. Continue to alternate reaches while keeping your abdominals flexed.

SEE VIDEO BELOW:

Exercise No.5 PLANKS

1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

SEE VIDEO BELOW:

Now that you’ve learned the exercises, get ready to complete this amazing 13 Days ABS Challenge. Of course, some of you might finish it in only 13 days, but most of you will go untill day 30. If you manage to do a complete day, move on to the next day. But if you don’t complete full a day, the next day you will do the same day.

 

For example: let’s say you are at day number 6. You manage to complete all the reps. Then, when day 7 comes, you can only do half of the number of reps. That means, that tomorrow you will start over with day number 7, untill you manage to to all the reps and then move on to day number 8, and so on!

SUCCES!!

Here’s the 13 DAYS ABS CHALLENGE!

DAY1

  • 10 V-UPS
  • 5 LYING LEG RAISES
  • 20 CRUNCH
  • 12 CROSS CRUNCHES
  • 10 SECONDS PLANKING

DAY2

  • 15 V-UPS
  • 10 LYING LEG RAISES
  • 25 CRUNCHES
  • 14 CROSS CRUNCHES
  • 12 SECONDS PLANKING

DAY3

  • 20 V-UPS
  • 15 LYING LEG RAISES
  • 30 CRUNCHES
  • 16 CROSS CRUNCHES
  • 14 SECONDS PLANKING

DAY4

  • 25 V-UPS
  • 20 LYING LEG RAISES
  • 35 CRUNCHES
  • 18 CROSS CRUNCHES
  • 16 SECONDS PLANKING

DAY5

  • 30 V-UPS
  • 25 LYING LEG RAISES
  • 40 CRUNCHES
  • 20 CROSS CRUNCHES
  • 18 SECONDS PLANKING

DAY6

  • 35 V-UPS
  • 30 LYING LEG RAISES
  • 45 CRUNCHES
  • 22 CROSS CRUNCHES
  • 20 SECONDS PLANKING

DAY7

  • 40 V-UPS
  • 35 LYING LEG RAISES
  • 50 CRUNCHES
  • 24 CROSS CRUNCHES
  • 22 SECONDS PLANKING

DAY8

  • 45 V-UPS
  • 40 LYING LEG RAISES
  • 55 CRUNCHES
  • 26 CROSS CRUNCHES
  • 24 SECONDS PLANKING

DAY9

  • 50 V-UPS
  • 45 LYING LEG RAISES
  • 60 CRUNCHES
  • 28 CROSS CRUNCHES
  • 26 SECONDS PLANKING

DAY10

  • 55 V-UPS
  • 50 LYING LEG RAISES
  • 65 CRUNCHES
  • 30 CROSS CRUNCHES
  • 28 SECONDS PLANKING

DAY11

  • 60 V-UPS
  • 55 LYING LEG RAISES
  • 70 CRUNCHES
  • 32 CROSS CRUNCHES
  • 30 SECONDS PLANKING

DAY12

  • 65 V-UPS
  • 60 LYING LEG RAISES
  • 75 CRUNCHES
  • 34 CROSS CRUNCHES
  • 32 SECONDS PLANKING

DAY13

  • 100 V-UPS
  • 80 LYING LEG RAISES
  • 250 CRUNCHES
  • 120 CROSS CRUNCHES
  • 1 MINUTE PLANKING

 

DON’T MISS: Top 30 Best Exercises For Shredded Six Pack ABS, Flat Belly And Weight Loss. Everybody MUST DO this Workout!

THERE YOU HAVE IT! WELCOME TO YOUR NEW, FANTASTIC 6 PACK SHREDDES, SEXY SLIMMER ABS! HOW DO YOU FEEL? SHARE THIS POST WITH YOUR FRIENDS TO CHALLENGE THEM, COMMENT WITH YOUR TRANSFORMATION, AND YOU WILL BE FEATURED ON MY 3MILLION FACEBOOK PAGE!

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