Go From Flab To Fab In 3 Weeks!
B Positive|November 2019
Abdominal muscles are one of the most attractive parts in our body.
Vijay Simha

Although they are one of the many body parts that one works on in a gym, they are synonymous with dedication, hard work and discipline with diet and workouts. If you want toned abs start working out with Apollo life Studio’s 3-weeks ab challenge. Working out your abs is nothing but working on your core. Your core strength is very important as it keeps your torso in a more stable position during your ADl (Activities of Daily living) work, while playing sports, going to work or doing your daily chores. A stronger core prevents lower back injuries and increases your body’s balance.

So, here’s a 3-weeks ab challenge by Apollo life Studio! Don’t miss out on reading the two upcoming B-Positive editions for the other 2-weeks exercise regime! let’s begin rightaway!

All the three weeks on Day 1 and 2, we will concentrate on cardio and ab workouts, 3rd day is complete Metabolic Training. On days 4 and 5, we will be doing cardio and abs workouts again. 6th day will be a repeat of Metabolic Training. 7th day is for rest and recovery!

WeeK 1

DAY 1

20-minute sprints – Run on the treadmill at a comfortable speed where you can manage a fast sprint for 1 minute (could be a speed setting of 9-11) or whatever speed feels faster according to your endurance capacity. You have to run for 1 minute and rest for 1 minute and then increase the speed and run again for 1 minute and relax for a minute. likewise, go 5 mins up and 5 mins down (eg. if you start at 10 speed on the treadmill then your scale should follow the following pattern- 10,11,12,13,14,14,13,12,11 speeds respectively so that would be 10 minutes of running in total and 10 mins of rest). After 20 minutes of sprinting, we get down to doing four ab variations.

1. Leg Raises

• Lie on the floor over the mat and place both hands under your lower back

• lift both legs together to 90 degrees without folding your knees

• Perform this for 30 seconds

• Do 4 sets of 30 seconds each

2. Alternate Toe Touches

• Lie on the floor and keep both your hands straight on the floor and above your head. legs should be straight on the floor

• Bring both your hands forward while simultaneously bringing one leg to a 90-degree angle and touch your toes or try to with both hands

• Alternate the legs and perform this for 30 seconds

• Do 4 sets of 30 seconds each

3. Plate Twists

• Sit on the floor with your legs straight and balanced up in the air, knees slightly bent

• Hold a weighted plate above your abdomen, and make it touch the floor on each side of your stomach

• Perform this for 30 seconds

• Do 4 sets of 30 seconds each

4. Plank

• Lie straight on the floor on your forearms and toes and hold the body parallel to the floor for 30 seconds, don’t let your body touch the ground - 4 sets of 30 seconds

After these 4 exercises, you need to get on to the treadmill and perform 20 mins of sprints like how you did before your ab exercises.

DAY 2

Start the routine with same sprints for 20 minutes

1. Leg Lift With Hip Raise

• Lie on the floor with your hands behind the back and raise both the legs together upwards without bending the knees till you raise your hips offthe floor

• Bring them back to the floor again, perform this for 30 seconds

• Do 4 sets of 30 seconds each

2. High Knee Crunches

• Lie flat on the floor with your knees folded at a 90 degree angle

• Crunch forward while you bring the elbows towards the knees, perform this for 30 seconds

• Do 4 sets of 30 seconds each

3. Suitcase Crunches

• Lie flat on the floor with your body facing the ceiling and legs straight. Fold both your knees and simultaneously bring your hands together forward towards your knees

• Do this for 30 seconds

• Do 4 sets of 30 seconds each

4. Side Plank

Continue reading your story on the app

Continue reading your story in the magazine

MORE STORIES FROM B POSITIVEView All

Best Herbs And Spices To Kick-Back Diabetes

Charmaine D’ Souza

3 mins read
B Positive
November 2019

Need A Next Level Workout? Try Aerial Yoga

Aerial yoga is a combination of traditional yoga with Pilates, acrobatics and dance with the use of a hammock.

2 mins read
B Positive
November 2019

The Basics Of Genetic Disorders

A gene is made up of deoxyribonucleic acid (DNA) and is a type of genetic instruction.

3 mins read
B Positive
November 2019

Hula Hoop Your Way To Fitness!

Hula hoop exercises are a super-fun way to exercise, burn calories, build strength, get rid of belly fat and also fight mental illnesses like depression.

3 mins read
B Positive
November 2019

How You're Faring On That Crush-O-Meter?

When you meet someone who is charming and interesting and if you are looking for a partner, it’s quite natural that you may develop feelings for this person.

3 mins read
B Positive
November 2019

Going Beyond Tolerance

Tolerance is being promoted in a big way today, as if it is the best thing we can do! Suppose you had a friend in your life whose house you went to every day.

3 mins read
B Positive
November 2019

How To Safely Catch The Bug Of Online Dating

Nowadays more and more people are turning to online dating sites for a chance at love, because every day, the modern world becomes increasingly technical, affecting all spheres of human life, including romantic relationships.

2 mins read
B Positive
November 2019

Exploring The Food-Culture Link

Beyond simply providing nutrients, food carries special meaning and there is more of a connection between food and culture than you might think.

3 mins read
B Positive
November 2019

Go From Flab To Fab In 3 Weeks!

Abdominal muscles are one of the most attractive parts in our body.

9 mins read
B Positive
November 2019

The Chemistry Of Peace

Everybody desires peace in their lives, but their agitated minds prevent them from experiencing peace.

3 mins read
B Positive
September 2019
RELATED STORIES

Your Brilliant Smartphone

Unlock your device's most helpful tricks and secrets with these 25 tips

10+ mins read
Reader's Digest US
June 2021

Court of Appeals

Resolving Your Rules Questions & Quarrels

3 mins read
Tennis
May - June 2021

Ditch Your Dusty Workout Excuses

The first step to fitness? Conquering your can’ts.

4 mins read
Girls' Life magazine
April/May 2021

Get Moving!

You don’t have to spend hours in the gym to reap the health benefits of exercise.

2 mins read
Better Nutrition
March 2021

+Mike Peele – Hip Hop Fit

Multitalented, intense and innovative are all words that describe Mike Peele. He is one of todays most exciting, energetic and creative talents in the industry.

8 mins read
The Boss Mann
November 2020

SMALL GYMS DEVASTATED BY CORONAVIRUS FEAR, RESTRICTIONS

There’s little evidence of Americans’ passion for fitness at the tens of thousands of small and independent gyms around the country.

4 mins read
Techlife News
Techlife News #467

Strong Mind, Stronger Body

The most advanced fitness tools will get you fitter and faster—by flexing your brain like a muscle.

3 mins read
Men's Journal
September - October 2020

Staying Fit As a New Parent

It’s not impossible

6 mins read
Charlotte Parent
April 2020

7 Things Fitness Insiders Want You To Know

We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.

3 mins read
Muscle & Fitness
April 2020

The Superstar Way To Boost Your Workout!

Maximize your results in the gym with this A-list approved stack.

2 mins read
Star
February 17, 2020