Shape your body with these simple exercises. To have a beautiful body, without excess weight or belly fat, you need a lot of discipline: a healthy diet and regular exercise. By regular exercise, we do not mean going to the gym every day, but practicing a physical activity three to four times a week.

This challenge is well known as the Ab Challenge, as it is an aerobic power lesson focused on working the stomach muscles, combined with exercises to strengthen the back and develop flexibility.

This challenge is good for burning fat, getting rid of cellulite, reducing waistline and having a high level of endurance. During the challenge, it is recommended to drink a large amount of water.

  1. Basic Crunches
The 30-day abs challenge that can help you lose weight

First, you need to lie down on the floor. Then, keep your hands near your ears rather than behind your head to avoid straining your neck, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back off the floor with your face toward the ceiling, then exhale as high as you can.
Hold for one second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You should repeat it between 15 and 25 times.

2. Windshield wipers

The 30-day abs challenge that can help you lose weight

Lie on the floor and stretch your arms out to your sides.
Raise your legs until they form a 90-degree angle.

Using your arms, move both legs to the right side and then to the opposite side.

You should repeat this between 15 and 25 times.

  1. Plank
The 30-day abs challenge that can help you lose weight

Lie face down on the floor.
Position your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal and gluteal muscles (the muscles that make up your buttocks) and hold the position as long as you can. Gradually, lengthen the time you hold the position.

Rest for about a minute between reps.

Try to hold for as long as possible.

  1. Russian Twists with Medicine Ball
The 30-day abs challenge that can help you lose weight

You will need a medicine ball (as pictured) or dumbbells.
Sit on the floor, lift your feet off the ground and lean back slightly. The idea is to keep your balance in this position.

With your arms extended in front of you, turn to one side of your body, then the other.

A full turn is one turn to the left, plus one turn to the right.

To complicate the exercise, you can do it with a medicine ball.

Repeat this exercise 10 times.

  1. Side plank
The 30-day abs challenge that can help you lose weight

First of all, you need to lie on your right side with your legs extended, feet and hips resting on the floor on top of each other.
Next, your right elbow should be directly under your shoulder, as shown, then contract your core muscles and lift your hips and knees off the floor.
You should hold the stroke as long as you can. Then return to the starting position. Then do the other side and repeat.

6. Knee to elbow plank

The 30-day abs challenge that can help you lose weight

First, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
Next, bring your left knee over your left elbow, then return to the plank position. Then repeat, bringing your right knee over your right elbow.
Do 15 reps.

7. V crunches

The 30-day abs challenge that can help you lose weight

First, you need to lie down on the floor. Then, extend your arms above your head. This is the starting position.
Next, stand up with your arms straight and outstretched toward your legs, which you also raise straight up.
The idea is to support yourself on your buttocks while trying to touch (or get as close as possible to) your feet with your hands. Then inhale as you return to the starting position.
You should repeat this between 15 and 25 times.

8. Crunchy crunches

The 30-day abs challenge that can help you lose weight

Start by lying on the floor with your legs raised and your arms above your head and take a deep breath.
As you exhale, lift your head and shoulders off the floor. And when you stand up, open your legs so that your arms are between your legs (cut).
You must repeat this movement for 1 minute.

To complete the abdominal challenge, you must perform these 8 exercises between 3 and 4 days a week for a month. If you manage to complete it, you will notice changes in your stomach that will encourage you to continue. Good luck and be consistent!