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22 days abs workout challenge - Full guidance and no equipment required

Today we will discuss 6 exercises for abs which don't require any equipment and any kind of special arrangement for your workout. Because of this fact, there are no excuses either.

22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required
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The idea behind the 22 days challenge is that your brain needs at least 22 days for building or adapting any activity to make it as your daily habit and we want that you will continue this routine even after 22 days of workout challenge.

The second reason is that you need this much time to see an outline of abs. For this you have to do your daily routine with full dedication and also have to follow a good diet. Following a good diet as much as important to do your daily workout. Bad diet can cover your abs muscles with fat. This could be disappointing for you and can ruin your hard work.

Let's start our 22 days abs workout challenge.

Lying Leg Raises (For Lower Abdominal Muscles)
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required
Image Source - Google|Image By - gfycat.com

Points to remember
  • At first lie down on your back and place your both palms (facing downward) close to your hips
  • Your knees should be straight before starting the exercise and toes must be pointing outwards
  • During exercise, your legs should not be at right angle to the floor when you will be lifting your toes, it should be at almost 60 degree from bottom side of your body
  • During release, your toes must be at the distance of 6 inches from the ground (toes should not touch the ground
  • Breath in when you will lift your legs and breath out when your release your legs
  • During exercise, you have to tight your core (mid-section area of abdomen)
  • Do this exercise slowly to avoid any strain in back, still if you will face any strain in back, stop doing the exercise for some time
No. of Reps at least : 20
No. of Sets : 3-4

Flutter Kicks (For Lower Abs)
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required
Image Source - Google|Image By - gfycat.com

Points to remember
  • Lie down on your back and place your palms (facing downward) under your hips to avoid strain in lower back.
  • Lift your upper body to engage your core or mid-section
  • Lift your legs alternatively and slowly 
  • Raise your legs at almost 45 degree and don't touch your toes with ground same as in the previous exercise
  • During the exercise your breathing should be natural and your core must be tight
No. of Cycles : 40
No. of Sets : 3-4

High Knee Crunches (For Upper Abs) 
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required Image Source - Google|Image By - gfycat.com
Image Source - Google|Image By - verywellfit.com

Points to remember 
  • Lie down on the ground and lift your both legs at about 45-50 degree and hold it there till the end of the exercise
  • Place your both hands under the head and interlock the hands with each other but don't apply any force of your hand on neck (which can cause neck pain)
  • Lift your upper body and squeeze your abs
  • While crunching, or while going back to original position don't touch your head with the ground and don't lower your upper body too much
  • Breath out when you squeeze and breath in when you unsqueeze
No. of Reps : 20 
No. of Sets : 3

Seated V Ups (For Mid-section)
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required Image Source - Google|Image By - gfycat.com
Image Source - Google|Image By - giphy.com

Points to remember
  • Place your both hands behind your back and bent your upper body with the support of both hands
  • Join your both legs and point your toes outwards
  • All you need to do is to bring your knees close to your chest, meanwhile your legs must be parallel to the ground
  • Breath out when your knees are close to the chest and squeeze the muscles of abs at the same time
  • Take your knees and chest as far as possible from each other simultaneously but toes are pointed outwards and legs are parallel to the ground (should not touch to the ground)
  • Do this exercise slowly to avoid the risk of lower back pain
No. of Reps : 15-20
No. of Sets : 3-4

Russian Twists (For Oblique Muscles)
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required Image Source - Google|Image By - gfycat.com
Image Source - Google|Image By - giphy.com

Points to remember
  • Lift your both legs parallel to the ground and hold it for till the end of the exercise
  • And twist your upper body and your hands (hands placement must be in the front of your abs
  • Touch your both hands with the ground while twisting the upper body
  • Breath out when your abs muscles squeeze and breath in when your head will be straight
  • Your movement must be in control. Do this exercise slowly to avoid lower back injury
No. of Cycles : 30
No. of Sets : 3

Planks ( For Core Muscles)
22-days-abs-workout-challenge-Full-guidance-and-no-equipment-required Image Source - Google|Image By - gfycat.com
Image Source - Google|Image By - gfycat.com

Points to remember 
  • Hold your all body weight on your elbows and toes 
  • Make sure that your body must be parallel to the ground and must be in a stable position
  • This exercise is very useful for those who are suffering from back pain, corrects your body posture and improves your flexibility
  • Your breathing must be natural
Time at least : 45-60 sec
No. of Sets : 4-5 

So these are 6 easy and efficient exercises that you must try.

I hope, you found it to be helpful.

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Location: 22 Angus Ave, Waratah West NSW 2298, Australia

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