Abs
We have already discussed how to improve your arms and thighs, now let’s work on those abs. Two of the best exercises to build up abdominal muscles are the sit-up and leg-lifts.
Proper Form
When doing sit-ups, be sure not to pull on your neck. Your hands rest on the back of your head. If you find yourself pulling yourself up with your arms, you are doing them incorrectly and can hurt yourself. If you keep falling into this trap, do crunches instead with your hands on your collar instead.
When doing leg-lifts, your legs should not touch the ground until you are finished with the set. Your legs start 6 inches off of the ground, they go up to a 45-60 degree angle and then back down to 6 inches. Your hands should be flat on the ground to the sides of your body. Do not put them under your butt, you are cheating yourself.
Six Week Challenge
As with the other articles on developing strength, below is a guide to building your fitness and ab muscles. If you start a week and can’t finish the reps, redo the last week of exercises:
Week 1
Day One (60 Second Breaks): 5 Sit-ups, 8 Sit-ups, 10 Sit-ups, 8 Sit-ups, Max Sit-ups
Day Two (60 Second Breaks): 5 Leg-lifts, 8 Leg-lifts, 9 Sit-ups, 8 Leg-lifts, Max Leg-lifts
Day Three (90 Second Breaks): 8 Sit-ups, 10 Sit-ups, 15 Sit-ups, 10 Sit-ups, Max Sit-ups
Week 2
Day One (60 Second Breaks): 8 Leg-lifts, 10 Leg-lifts, 15 Leg-lifts, 10 Leg-lifts, Max Leg-lifts
Day Two (60 Second Breaks): 10 Sit-ups, 15 Sit-ups, 20 Sit-ups, 15 Sit-ups, Max Sit-ups
Day Three (90 Second Breaks): 10 Leg-lifts, 15 Leg-lifts, 20 Leg-lifts, 15 Leg-lifts, Max Leg-lifts
Week 3
Day One (60 Second Breaks): 15 Sit-ups, 20 Sit-ups, 25 Sit-ups, 22 Sit-ups, Max Sit-ups
Day Two (60 Second Breaks): 15 Leg-lifts, 20 Leg-lifts, 25 Sit-ups, 22 Leg-lifts, Max Leg-lifts
Day Three (90 Second Breaks): 20 Sit-ups, 25 Sit-ups, 30 Sit-ups, 28 Sit-ups, Max Sit-ups
Week 4
Day One (90 Second Breaks): 20 Leg-lifts, 25 Leg-lifts, 30 Leg-lifts, 28 Leg-lifts, Max Leg-lifts
Day Two (60 Second Breaks): 30 Sit-ups, 35 Sit-ups, 40 Sit-ups, 35 Sit-ups, Max Sit-ups
Day Three (60 Second Breaks): 30 Leg-lifts, 35 Leg-lifts, 40 Leg-lifts, 35 Leg-lifts, Max Leg-lifts
Week 5
Day One (90 Second Breaks): 40 Sit-ups, 50 Sit-ups, 55 Sit-ups, 50 Sit-ups, Max Sit-ups
Day Two (90 Second Breaks): 40 Leg-lifts, 50 Leg-lifts, 55 Sit-ups, 50 Leg-lifts, Max Leg-lifts
Day Three (60 Second Breaks): 50 Sit-ups, 55 Sit-ups, 60 Sit-ups, 55 Sit-ups, Max Sit-ups
Week 6
Day One (60 Second Breaks): 50 Leg-lifts, 55 Leg-lifts, 60 Leg-lifts, 55 Leg-lifts, Max Leg-lifts
Day Two (90 Second Breaks): 60 Sit-ups, 65 Sit-ups, 70 Sit-ups, 65 Sit-ups, Max Sit-ups
Day Three (90 Second Breaks): 60 Leg-lifts, 65 Leg-lifts, 70 Leg-lifts, 65 Leg-lifts, Max Leg-lifts
Take the Challenge
Get started on the ab challenge let us how you are doing!
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