Get a little closer to your flat stomach and start now with the Sit Up Challenge. You don't even have to leave your living room for this fitness challenge. Get started today!
Somehow you've been dissatisfied with your belly for a long time? That's over now! You want to really take off in sports and develop yourself further. Great! Then you should start right away with the 30 day sit up challenge!
Add more exercise to your daily routine and the kilos on your hips will melt away quickly.
There are no excuses. You don't need more than an exercise mat and sportswear for this simple exercise.
Many of these challenges promise a super flat stomach and six pack. And that only in a month. Just a few sit ups a day and you have the perfect middle.
But can you do it in just 30 days? We've done some research and explain what really matters - from training the abdominal muscles to the correct execution of the exercise.
Table of contents
30 days sit up challenge
You want to take up the challenge? That's great! Then get started right away. We've put together a plan for you that will really challenge your abs.
Sit up execution
We all know them. Really everyone has done them at least once. It is one of the most popular abdominal exercises: Sit ups! The exercise promises a flat stomach. But even here there are some things to consider.
Before we tell you about the 30 day abdominal challenge plan, let's take a closer look at how to do the exercise correctly.
Under certain circumstances Crunches by the way will be better for you than sit ups. This is especially true for beginners in sports!
- Lie down on the mat.
- Position your legs as stably as possible.
- Hold the head in extension to the spine and pull the chin a little towards the chest.
- Place your hands clasped in front of your chest. Alternatively, you can bend your arms sideways like I did and touch your ears with your fingertips. Caution: Do not put your hands behind your neck to use them as a traction aid. This can cause pain.
- You should pull the belly button inwards during the whole exercise. Tighten the buttocks.
- Raise your upper body slowly and in a controlled manner from the floor. Make sure that you do not form a hunchback.
- And lower it again.
As a beginner, it may be worthwhile to do the exercise in front of the mirror and pay special attention to clean execution.
Once you've taught yourself the fitness exercise incorrectly, you'll find it hard to change your ways. Therefore, we recommend beginners to read about the correct execution and the biggest sit up mistakes here: "This is what sit ups are really all about!“
By the way: if classic torso bends are too boring for you, you can also do them with mega combine effective Bicycle Crunches.
How does the 30 Day Sit up Challenge work?
The goal of the Sit up Challenge is to train your abdomen for 30 days. Your middle will be really strengthened and glow.
Usually started at the beginning of the year or just before the bikini season starts. But there is no official start. So you can start anytime. Even right now.
The challenge lasts 30 days and every day a few more sit ups are added. Once a week you are allowed to take a break. After 30 days you will have 143 sit ups.
Important for beginners in sports
If you are a complete beginner, then sit ups are not the right exercise for you. You need to build up a little body tension first and learn to tense your abdominal muscles.
For this I can give you Planks and the variations of the exercise highly recommend. With this exercise you learn to develop a feeling for your body and its load limit. Moreover, you don't need any equipment for it, except a training mat.
For anyone else who is already a little advanced, the sit up challenge can be a great way to level up athletically.
Here's the plan you've been waiting for:
Do I really need to do so many sit ups?
No, of course not. The given number is only a guideline. You also don't have to do all the torso bends in one piece. If you want, you can divide them up over the course of the day.
It's important to listen to your body and accept your limits. Your muscles may burn a little, but you shouldn't be on the verge of collapse.
If there are 50 sit ups on the schedule, but you can only do 30, that's perfectly fine. Increase more slowly, but stay on the ball. If you need to take longer breaks, that's okay too. Every body and fitness level is a little different.
The graphic above should be seen as a suggestion. It is not set in stone.
What are the benefits of the Challenge?
According to women's magazines, there are all kinds of tricks to get the perfect belly as quickly as possible. The best one is to do sit ups every day - but we're sorry to disappoint you. It doesn't work that fast. And besides, it's complete nonsense.
You won't get a flat middle with abdominal exercises alone. If your belly is too fat, then you basically wear Too much body fat around with you.
It is deposited on the abdomen, legs and hips. Unfortunately, you can recognize it pretty quickly on the belly. At the latest when your favorite pants pinch or an unpleasant life ring forms when you sit down, you know: now it's time to get to grips with body fat.
A healthy diet is the be-all and end-all for a flat stomach. But it also depends strongly depends on what type of belly you are and how you should train.
Nevertheless, you should not do without the Sit up Challenge. It will improve your fitness. Because through the daily training you develop a routine. And this will help you lose weight.
After the Challenge, you should stick with it and exercise every day. Even small daily walks are better than no exercise.
Can I get a flat stomach with the 30 Day Challenge?
No. Success depends mainly on a healthy diet. So training is useless if you don't change your diet at the same time.
But even then you will not have a perfect belly after only 30 days. Because as the saying goes: good things take time.
The best way to lose weight is to focus on endurance and strength training. You can build muscle and lose body fat.
Nevertheless, the Sit up Challenge is not completely pointless. It is a great way to start exercising. Just don't stop being athletic after the 30 days.
You also build your first muscles with it. And muscles burn fat. Take a look here: "Can you convert body fat into muscle?“
Why you should do the Sit up Challenge
Even if you don't see the results right away, you should still start the Sit up Challenge. It is definitely worth it.
Flexible training times
You can do your sit ups wherever you want. Whether in the living room, on vacation or in the office. You need nothing more than a soft surface. The best is an exercise mat. A carpeted floor is also sufficient.
So there are no excuses :)
These abdominal exercises you should definitely know!
Motivated by the Sit up Challenge
With a training plan, you are much more motivated and more likely to follow through with the 30 days. You know exactly what's coming up next day. This helps to keep you motivated.
By the way, it's even more fun with a workout partner. Challenge a friend. You can compare results and "suffer" together.
Sit ups as a good start
We all hate abdominal exercises. Yet they really pay off. They make for a toned middle.
While they don't flatten your stomach, you stabilize your torso. This ensures a better and more upright posture. And in turn prevents pain in the back, neck and shoulders.
If you suffer from back pain more often, you should definitely exercise your abdomen and back more.
You challenge yourself
Every day a few more are added. You can do it! Even if your muscles are sore at the beginning of the 30 Day Sit Up Challenge. It pays to persevere!
If your muscles are too sore, take a day off. But do not completely abandon the workout. Train other parts of the body instead.
Our conclusion
You won't get an ultra-tight stomach from the 30 day sit up challenge. Losing body fat simply takes time and is highly dependent on diet.
So you won't reach your goal with abdominal exercises alone. But take part in the Challenge anyway. It motivates you and is a good start for a sporty life!
Have fun with it and stay tuned! :)
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