Tag Archive: Core

  1. 30 Day Squat Challenge

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    30 DAY SQUAT CHALLENGE

    Try Out Our 30 Day Squat Challenge Today!

    Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect summer shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.

    The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.

    You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days so be careful not to overwork your body so that you don’t feel exhausted when completing the next challenge and means that you won’t feel the full benefit of the challenges.

    Please follow the challenge chart below on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Does The Squat Challenge Work?

    Yes! Our squat challenge does work and it has helped so many people to get in shape and really improve their fitness levels. Our squat challenge has been specially and carefully designed to make sure that you can work your body to the maximum whilst avoiding injury and any long term damage this may cause. This has been tried and tested by millions across the globe and we have seen hundreds of success stories about how this 30 day squat challenge has helped them become stronger and healthier as a person. If you would like to master the technique of this challenge. Then be sure to check out the video down below which gives you a full guide into the squat exercise to point out what you’re doing wrong.

    Different Types Of Squats

    Body Weight Squats

    squat

    This is just a regular squat with no exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, with your feet slightly pointed out, squat down where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

    Plie Squats

    In this squat, your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, you can also grab some weights or an even kettle-bell!

    Pulse Squats

    Get into basic squat shape and then reach the bottom of the squat, then instead of coming back up all the way only come halfway up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one! So enjoy!

    Plyometric Squats

    squat

    This type of squat will really get your heart rate up. You use the same rule of form as a bodyweight squat, but instead of this, when you get to the bottom of the squat, you are going to explode up and land softly.

    Single Leg Squats

    This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

    30 DAY SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY SQUAT CHALLENGE CHART

    30 day squat challenge chart free download

    30 DAY SQUAT CHALLENGE DAILY ROUTINE

    • Day 1: 50 squats
    • Day 2: 55 squats
    • Day 3: 60 squats
    • Day 4: rest day
    • Day 5: 70 squats
    • Day 6: 75 squats
    • Day 7: 80 squats
    • Day 8: rest day
    • Day 9: 100 squats
    • Day 10: 105 squats
    • Day 11: 100 squats
    • Day 12: rest day
    • Day 13: 130 squats
    • Day 14: 135 squats
    • Day 15: 140 squats
    • Day 16: rest day
    • Day 17: 150 squats
    • Day 18: 155 squats
    • Day 19: 160 squats
    • Day 20: rest day
    • Day 21: 180 squats
    • Day 22: 185 squats
    • Day 23: 190 squats
    • Day 24: rest day
    • Day 25: 220 squats
    • Day 26: 225 squats
    • Day 27: 230 squats
    • Day 28: rest day
    • Day 29: 240 squats
    • Day 30: 250 squats
  2. 30 Day Abs Challenge

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    30 DAY ABS CHALLENGE

    Try Our 30 Day Ab Challenge Today!

    Take up this 30 Day Abs Challenge this month and tone up and boost your core muscles and body strength to the max in order to get you that perfect summer in the lead up to the holiday season!

    This is our most popular challenge to date with over 10,000,000 people taking part helping them get their body into shape!!

    The 30 day abs challenge has 4 different exercises which you have to do each day including sit-ups, crunches, leg raises, 10 second planks and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually and pushing you further and further, ensuring you are able to complete the final day of the challenge easily. Each day will become more challenging but as you get through each challenge and build up your core body strength then the challenges will keep pushing you in order to finely tune your body to make you feel better and stronger than ever before!

    You only have to do the amount of time shown on the 30 day abs fitness challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times. But these challenges are all about pushing yourself to the absolute maximum.

    Please follow the challenge chart on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Why Should You Try An Ab Challenge?

    By following this challenge you will not only be stronger but healthier as well! We spent a long time breaking down this simple exercise and putting it together to produce an ab workout challenge chart that is designed to push your body to the limit to make sure that you’re toning your abs ready for the upcoming summer! This workout will make your abs stronger which can help you to improve your sport performance levels. This added strength to your core muscles you can put more force into actions in games like football, basketball or tennis. Where the power of your action are always big factors in the success of the game. Unlike crunches and sit ups, this exercise is designed to guarantee an improvement in sports performance.

    Also when you take up an ab challenge this can help to prevent any lower back pain which you may experience at some point in your lifetime. This kind of exercise helps to improve your mobility and strength in the hips, thighs, glutes and back so not does it prevent back pain in the future. It can also relieve any aches that you may be experiencing too. Improving your core strength will make people more mindful when performing daily living moments such as lifting boxes, gardening, or even sitting at a desk correctly since maintaining a straight spine is naturally a subconscious reflex as more time passes.

    You’ll also develop a slimmer waistline too, the high intensity of this exercise will reduce your waist circumference and reduce the long term health risks that are always there. Not to mention that aesthetically pleasing benefit of having six pack abs. If you would like to learn more about how you can get involved with our 30 day ab challenge then be sure to take a look at our chart below! Be sure to check out our tutorial video below for a guide on how to master your technique for the ab workout.

    What Is The Best Ab Challenge?

    By following the 30 day ab challenge which you can find below, you’ll find the best mix of every to do with your abs packed into one mega workout. We make sure that you’re pushing your body to the limit to make sure you’re achieving the best results. We also include rest days so that you’re not overworking your body to the point where you’re putting yourself at risk. We have worked endlessly to make sure that we can provide you with the best workout out there on the internet right now! Be sure to try it out and let us know what you think!

    30 DAY ABS CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY ABS CHALLENGE CHART

    30 day abs challenge chart free download

  3. 30 Day Beach Body Challenge

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    30 DAY BEACH BODY CHALLENGE

    Take up this 30 Day Beach Body Challenge and get an over all body workout, which will make you look super hot when you are sunbathing on the beach!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day beach body challenge is not just for summer, it can give you fantastic results all year round as it is a great overall body workout.  Why not incorporate it into your regular gym routine, or combine it with our other challenges for maximum effect.

    The 30 day beach body challenge has several different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day beach body challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BEACH BODY CHALLENGE EXERCISE TUTORIALS

    HOW TO DO BURPEES VIDEO DEMONSTRATION

    30 DAY BEACH BODY CHALLENGE CHART

    30 day beach body challenge chart free download

  4. How To Do A Bridge Exercise

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    Learn How To Do A Bridge Exercise With These Simple Steps

    Are you struggling with your bridge exercise? Follow these simple steps to learn the most effective way of how to do a bridge exercise and start feeling the benefits of the ranges of a bridge exercise such as a weighted bridges exercise.

    The bridge exercise is a simple and easy one to do at home or at the gym. All you need is a hard floor and some determination!

    Benefits of A Bridge Exercise

    The bridge (also known as the hip raise) is an excellent exercise for strengthening the bottom, back of the legs and also the core.
    It is an excellent exercise to perform if you have any back injuries.

    Muscle Groups Worked:

    Hip adductors, gluteus maximus, hamstrings, quadriceps, rectus abdominas.

    how to do a bridge

    Bridges Exercise Variation

    For more of a challenge you could try adding a padded weight across the front of your hips or if you do not have any weights you could do a single leg lift bridge.

    Step by Step Guide:

    1. Lie on your back with your knees bent and your feet flat on the floor.
    2. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
    3. Pause at the top then slowly lower your body back to the floor.

    Video Demonstration

    Here is our own video demonstration of the bridge exercise, which shows you the full action from start to finish. The video demonstration is slowed down so you can see all aspects of how to do the bridge exercise. If you are doing the exercise we recommend using a gym mat underneath your body for support, or if you are exercising at home then you can use a rug or the carpet for support and comfort.

    Ready To Take On One Of Our Challenges?

    Click here for our 30 day Beach Body Challenge which incorporates the bridge exercise.

    Or click here for the 30 Day Little Black Dress Challenge which incorporates the bridge exercise.

    Why not try the 30 Day Butt Challenge where the bridge exercise is one of three for this challenge.

  5. How To Do A Plank Exercise

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    How To Do A Plank Exercise

    Learn How To Do A Plank Exercise With These Simple Steps

    Are you struggling with your plank exercise and how to find the perfect plank position? Follow these simple steps to learn the most effective way of how to do a plank exercise and start feeling the benefits of the ranges of plank exercises such as plank walks and plank jacks.

    Benefits of A Plank Exercise

    Plank helps you to build strength in your core, upper and lower body so its a good full body workout. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.

    Muscle Groups Worked:

    The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

    how to do a plank

    Plank Variation

    If the plank is too much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.

    Step by Step Guide:

    1. Start by getting into a press up position on the ground.
    2. Bend your elbows and rest your weight on your forearms and not on your hands.
    3. Your body should form a straight line from shoulders to ankles.
    4. Engage your core by sucking your belly button into your spine.
    5. Hold this position for the prescribed time.

    If you think that you’ve mastered the technique of the plank exercise then you can check out our very own video demonstration on our youtube channel down below!

    Video Demonstration

    You can view our step by step video tutorial video on how to do a plank on our Youtube channel and make sure you subscribe to receive all our future videos.

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Plank Challenge.

    Or click here for the 30 Day Ab Challenge.

    Why not try the 30 Day Beach Body Challenge.

    The 30 Day Little Black Dress Challenge also incorporates the plank exercise into it’s routine.

  6. How To Do A Crunch Exercise

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    How To Do A Crunch Exercise

    How To Do A Crunch Exercise With These Simple Steps

    Are you struggling with your crunch exercise then follow this guide on how to do a crunch.? Follow these simple steps to learn the most effective way of how to do a crunch exercise and start feeling the benefits of the ranges of crunch exercises such as a bicycle crunch and kick down crunches.

    Benefits of the Crunch Exercise

    Crunches are a great exercise for building strong abdominal muscles.
    They can be performed anywhere with no equipment needed and can be performed by people of all abilities.
    If performed correctly and regularly crunches can help to improve your balance.

    Muscle Groups Worked:

    Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

    Crunch Variation

    how to do a crunch

    If you suffer from any back pain it may be advisable to perform the crunch on a gym ball:

    1. Sit on the ball and roll your torso down so that you are lay on your back with your shoulder blades down to your tailbone should be on the curve of the ball while your head, neck and shoulders are above the ball.
    2. Knees are bent and feet flat on the floor at hip width apart
    3. Perform the same abdominal curling movement as instructed above
    4. Move slowly and keep the core muscles engaged so that you feel grounded on the gym ball and do not roll off it

    Step by Step Guide:

    1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
    2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
    3. Push the small of your back into the floor to engage the abdominals
    4. Tilt your chin slightly, leaving a few inches space between chin and chest
    5. Begin to roll your shoulders off the floor
    6. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
    7. Hold for a moment at the top then slowly move back down

    Video Demonstration

    You can view this video demonstration on our Youtube channel where you can find our other video tutorials and subscribe!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Crunch Challenge

    Or click here for the 30 Day Ab & Squat Challenge

    Maybe take up our 30 Day Ab Challenge

    For the ultimate challenge containing crunches take up our 30 Day Beach Body Challenge

  7. How To Do Mountain Climber Exercise

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    How To Do Mountain Climbers Exercise

    Learn How To Do Mountain Climbers In These Simple Steps

    Follow these simple steps to learn the most effective way of how to do mountain climbers exercise and start feeling the benefits of the ranges of mountain climbers exercise variations such as the elevated mountain climbers. We hope you enjoy this simple how to guide on Mountain climbers. In this guide, you will learn about the benefits of the exercise as well as the muscle groups it works and the step by step guide on the exercise. Be sure to check out the youtube video at the bottom of the post which gives you a full demo so you can master the technique of the mountain climber exercise.

    Benefits Of The Mountain Climbers Exercise

    Mountain climbers are another full body workout so by engaging most muscles in the body you are burning more calories in less time. This article is essential for increasing your total body strength. This is a calisthenic exercise which works your entire body so that you feel the difference. You can exercise so many different body parts in this one exercise such as the abs and legs. It also makes your shoulder and arms so much stronger as well as improving your fitness levels. In this exercise the core in order to strengthen your back and maintain your balance. All of this is great for your workout.

    They can be performed anywhere as they only require a space and your own body weight. This is a vigorous exercise. Which means you are able to lose calories and shed any excess fat that you want to get rid of. This is exercise increases your metabolic rate, so your fat is burned at a much faster rate.

    They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation, and overall strength. You can tone the body up and this mountain climbers exercise is great for enabling you to lose flab and achieve a more toned look. You get a number of muscles and it helps you to get a ripped look.

    Muscle Groups Worked:

    Mountain climbers are a full body workout and here are a few of the muscles they work; Deltoids, Biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.

    how to do mountain climbers

    Mountain Climbers Variation

    If you are new to mountain climbers perform the knee to chest motion slow and steadily then build it up to a faster pace with practice.
    If you are more advanced try placing your hands on an elevated platform such as a step as this will make the mountain climbers more difficult.

    Step by Step Guide:

    1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
    2. Your body should form a straight line from your shoulders to your ankles
    3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
    4. Return to the starting position and repeat with your left leg
    5. Continue alternating for the desired number of reps or time

    Video Demonstration

    You can view the video demonstration on how to do the mountain climbers exercise on our Youtube channel, where you can find all our exercise video tutorials as well as being able to subscribe to our channel.

    Ready To Take One Of Our Challenges?

    Click the link here for the Arms Challenge!

    Or click the link for the 30 Day Little Black Dress Challenge!

    Click here for the 30 Day Beach Body Challenge!

  8. How To Do V Ups Exercise

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    How To V Ups Exercise

    Learn How To Do V Ups Exercise With These Simple Steps

    Learn how to do a V Ups exercise with our simple step by step tutorial.

    Are you struggling with your V Ups exercise? Follow these simple steps to learn the most effective way of how to do a V Ups exercise and start feeling the benefits.

    Benefits of V Ups Exercise

    This exercise works both upper and lower abdominal muscles at the same time and can also strengthen the lower back if performed correctly.
    You do not need any equipment for this exercise just some space.

    Muscle Groups Worked:

    Rectus abdominis, transversus abdominis, obliques, hamstrings, quadriceps.

    how to do v ups

    Step by Step Guide:

    1. Lie flat on the floor with the lower back pressed into the ground and arms extended behind your legs
    2. The back of the shoulders should touch the floor and the palms face the ceiling
    3. Keep the feet together and the toes pointed at the ceiling
    4. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands
    5. Engage and squeeze the abdominal muscles as you reach for your toes
    6. Slowly lower the body back down to the starting position

    Video Demonstration

    You can view our video tutorial on how to do v ups via our Youtube channel. Here you can view all our fitness exercise video tutorials and demonstrations in one place and make sure you subscribe to our fitness channel to get the very latest videos sent to your mailbox!

    Ready To Take One Of Our Challenges?

    Click here for the 30 Day Beach Body Challenge

    Be sure to leave a like on our Facebook Page where you can keep up to date with all the latest fitness news and humor.

  9. How To Do Seal Jacks Exercise

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    How To Do Seal Jacks Exercise

    Learn How To Do Seal Jacks Exercise With These Simple Steps

    Learn how to do seal jacks exercise with this simple step by step guide and video demonstration.

    Are you struggling with your seal jack exercise? Follow these simple steps to learn the most effective way of how to do a seal jack exercise and start feeling the benefits of the ranges of seal jack exercise variations.

    The seal jacks exercise is very similar to a jumping jack exercise but with the main difference being that you jump and move your arms forward rather than out to the side. This helps with your lateral movement as well as improving your balance and fitness levels.

    Benefits of Seal Jacks Exercise

    A total body cardiovascular workout that really gets the heart pumping, no equipment is needed just enough space to be able to jump out.

    Muscle Groups Worked:

    Quadriceps, Pectoralis Major, Deltoids, gastrocenemius, soleus, latissimus dorsi, gluteus maximus, hamstrings, abductors, adductors.

    How To Do seal jacks exercise

    Seal Jack Variation

    Take the jump out and just step the feet out to the side whilst bringing the arms in front of the chest to clap.

    Step by Step Guide:

    1. Stand straight with the arms down by the side
    2. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest
    3. Quickly return back to the starting position and that is 1 rep

    Video Demonstration

    You can view our video demonstration of how to do a seal jack exercise via our Youtube channel. You can also find other exercise tutorial videos and demonstrations here, and make sure you subscribe to our fitness channel to get the latest videos direct to your email account when we release them.

    Ready To Take One Of Our Challenges?

    Click here for the 30 day Beach Body Challenge

  10. How To Do Plank Jacks Exercise

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    How To Do Plank Jacks Exercise

    Learn How To Do Plank Jacks Exercise With These Simple Steps

    Follow this simple step by step and video demonstration on how to do plank jacks exercise.

    Are you struggling with your plank jacks exercise? Follow these simple steps to learn the most effective way of how to do plank jacks exercise and start feeling the benefits of the ranges of plank jacks exercise variations such as the easy plank jacks exercise.

    Benefits of Plank Jacks Exercise

    Great exercise for strengthening the core and lower back, it can also be performed anywhere with the need for any equipment.

    Muscle Groups Worked:

    Rectus Abdominis, obliques, adductors, abductors and gluteus maximus.

    how to do a plank

    Plank Jack Variation

    If the jump is too much then step one foot out to each side at a time then step them both back in one foot at a time.

    This variation is a great way to boost your core, legs and butt muscles and also gives you a harder workout as you are working more of the body.

    Step by Step Guide:

    1. Start in the plank position but with the elbows bent and the weight resting on the forearms
    2. The body should form a straight line from the shoulders to the ankles
    3. Engage the core by contracting your abs
    4. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
    5. Return the feet to the starting position and that is 1 rep

    Video Demonstration

    You can view our step by step video tutorial guide via our Youtube channel. You can also view our other exercise technique video demonstrations and make sure you subscribe to our fitness channel so that you can get the latest videos sent to you when they are released.

    Ready To Take One Of Our Challenges?

    Click here for the 30 day Beach Body Challenge

  11. How To Do A Superman Exercise

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    Benefits of Superman exercise

    This is a great move for strengthening your lower back and toning your glutes, no equipment needed

    Muscle Groups Worked

    Gluteus maximus, latissimus dorsi

    Superman Variation

    If lifting both arms and legs at the same time is to much then try lifting the opposite arm to leg then lower and repeat on the other sides.

    Step by Step Guide:

    1. Lie face down on your stomach with the arms extended out in front of you and the legs extended behind you
    2. In one movement lift the arms and legs up towards the ceiling making a U shape
    3. Make sure that you do not lock out the limbs and keep the core as still as possible
    4. Hold for 2-5 seconds and lower back down to complete 1 rep
  12. How To Do Jumping Jacks Exercise

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    How To Do Jumping Jacks Exercise

    Learn How To Do Jumping Jacks Exercise With These Simple Steps

    Are you struggling with your jumping jacks exercise? Follow these simple steps to learn the most effective way of how to do jumping jacks exercise and start feeling the benefits.

    Benefits of the Jumping Jacks Exercise

    Jumping jacks are a great all over body exercise that is good for cardiovascular and strengthening. The alternating action of the arms over head and the legs stretched out increases your heart rate, therefore, stimulating blood flow to a variety of muscle groups. There is no equipment needed to perform a jumping jack just some space.

    Muscle Groups Worked:

    Here are just a few of the muscles worked by this great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius

    Jumping Jack Variation

    To make this easier take out the jumping and step the feet out until you are comfortable with the jump.

    Step by Step Guide:

    1. Stand with your feet together and your hands down by your side.
    2. In one motion jump your feet out to the side and raise your arms above your head.
    3. Immediately reverse that motion by jumping back to the starting position.

    Video Demonstration

    Ready To Take On One Of Our Challenges?

    Click here for the 30 Day Little Black Dress Challenge

  13. How To Do Sit Ups Exercise

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    How To Do Sit Ups Exercise

    Learn How To Do Sit Ups Exercise With These Simple Steps

    Are you struggling with your sit ups exercise? Follow these simple steps to learn the most effective way of how to do sit ups exercise and start feeling the benefits.

    Benefits of the Sit Ups Exercise

    The sit up has a great range of motion so not only does it work your abdominals it also works your hips too, helping to build a strong core.
    It requires no equipment apart from a mat and a small amount of space.

    Muscle Groups Worked:

    Rectus Abdominis, iliopsoas, tensor fasciae latae, rectus femoris, sartorius, obliques

    Sit Up Variation

    If you experience any back pain then the sit maybe best performed on a gym ball as this will help to comfort your spine.

    Step by Step Guide

    1. Lie on your back with your knees bent and you feet flat on the floor.
    2. Place your finger tips behind your ears.
    3. Pull your shoulder blades back so your elbows are out to the side.
    4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
    5. Head always looking straight, no chin on chest and do not pull the head forward.
    6. Roll back down to the starting position.

    Video Demonstration

    Ready To Take On One Of Our Challenges

    Click here for the 30 Day Sit Up Challenge 

    Or click here for the 30 day Ab Challenge

    The 30 Day Ab & Squat Challenge also incorporates the sit ups exercise

  14. How To Do Russian Twists Exercise

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    How To Do Russian Twists Exercise

    Learn How To Do Russian Twists Exercise With These Simple Steps

    Are you struggling with your Russian twists exercise? Follow these simple steps to learn the most effective way of how to do Russian twists exercise and start feeling the benefits of the ranges of this exercise such as the weighted Russian twists exercise.

    Benefits of the Russian Twists Exercise

    This exercise works your obliques whereas most core exercises just work your midsection (abdominals) it also strengthens your back which in turn helps with maintaining good posture. There is no equipment needed for the Russian twist unless you wanted to add a weight so they can be done cheaply and anywhere there is a bit of space. This core exercise is a really good workout for the whole abdomen. It engages all the abdomen muscles so you’ll feel the burn and benefits of your workout. This workout strengthens your rectus abdominis as well as internal obliques, and the external obliques too. Carrying out the Russian twists exercise reduces the risks of cardiovascular diseases like strokes and heart attacks too so it will improve your help in the long term too. It is not just your abdomen that is worked during the exercise. The lower back is also strengthened due to the position of your back during the workout. The seated Russian twist can strengthen the oblique muscles on the sides of the abs. The result of a strengthened abdominal muscle which helps to prevent slouching and get a good posture. Which is great if you happen to work in an office or stationary environment. This projects self confidence as you’ll feel great about the results. Your trimmed abdomen helps you your everyday activities like bending to put your shoes on, pick up something from the floor or sitting in a low chair etc. The Russian twist once mastered, is one of the best exercises that can help work out the whole of your abs and keep you in shape. So be sure to set aside a few minutes each day to practice this twist. Then you will soon feel a lot more confident about your body.

    Muscle Groups Worked:

    Inner and outer obliques, rectus abdominals and latissimus dorsi.

    Russian Twists Variation

    To make this harder you can lift your feet slightly off the ground or use a weight such as a medicine ball or a dumbbell to twist with.

    Step by Step Guide:

    1. Sit on the floor with your knees bent and your feet flat on the ground.
    2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded.
    3. Lace your arms straight out in front of your chest with one hand on top of the other.
    4. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.
    5. That is 1 rep.

    Video Demonstration

    Ready To Take One Of Our Challenges?

    Click here for our 30 Day Beach Body Challenge which incorporates the Russian twists exercise. We have specially put together fitness challenges that have been designed by the best fitness brains in the industry. Be sure to check them out here! Be sure to check out our Facebook page where you can keep up to date with all the latest blog posts and fitness news.

  15. How To Do Leg Raises

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    How To Do Leg Raises

    Follow This Step By Step Guide So You Can Learn How To Do Leg Raises

    So just what is a leg raise I hear you ask? This article will teach you how to do leg raises so that you can execute this effective exercise at the gym or at home. Leg raises are a superb exercise for you try and once you have mastered the techniques you will be able to feel the burn and benefits the longer you carry on for.

    BENEFITS

    The leg raise is the perfect exercise for the somewhat neglected by other fitness gurus, lower abdominals and hip flexors.
    Regular performance of leg raises can help to strengthen the lower back and therefore reduce the risk of injuries.

    The leg raise exercise is very easy to perform and you can do this at home or at the gym. To perform the leg raise exercise properly all you need is a flat surface such as your living room floor, or a soft mat at the gym. Simply lie on your back with your legs out and arms by your side, then lift your legs in the air so they are nearly at a 90 degree angle, hold and lower back down.

    The leg raise exercise really works your leg muscles as well as your butt and core muscles so gives you a great workout.

    You will need a mat to lie on for this exercise and some people who experience lower back pain may want to pop a towel under their lower back area. Remember that safety is always first before you exercise!

    MUSCLE GROUPS

    Lower abdominals, hip flexors.

    LEG RAISE VARIATION

    This can be performed on a bench as well as the floor and once you have mastered it you could add a weight by holding a dumbbell between your feet.

    leg raises

    HOW TO DO A LEG RAISE

    1. Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down.
    2. Make sure that your head, legs and bottom are all in contact with the floor.
    3. Engage your stomach muscles and grasp the sides.
    4. Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.
    5. Pause for a second then slowly lower the legs back down.

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  16. How To Do A Kick Down Crunch Exercise

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    Benefits of the kick down crunch

    This is a great abdominals exercise and there is no equipment needed as it can be performed anywhere.

    Muscle Groups Worked

    Rectus abdominis, Upper trapezius, lower trapezius, quadriceps.

    Kick Down Crunch Variation

    You could perform this on an exercise bench either holding onto the bench with your hands or if you have good balance and a strong core with the hands at the temple.
    Always ensure that any equipment is safe to use.

    Step by Step Guide:

    1. Lie flat on the floor with the lower back pressed into the ground
    2. Fingers at the temples, feet and shoulders slightly lifted from the ground
    3. Engage the core and in one movement lift the upper body and the knees into the chest so that the knees and elbows almost touch
    4. Keep looking forward and do not let the chin rest on the chest as this will hurt your neck
    5. Pause for a moment then return back to the starting position
  17. How To Do A Burpee

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    How To Do A Burpee

    Are you looking get that summer body you’ve always dreamt of? Learn the perfect technique with our guide on how to do a burpee!

    BENEFITS OF BURPEES

    So you’re wondering how to do a Burpee? Well, you’ve come to the right place. Burpees are a full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time and give you a great cardiovascular workout.

    You can do burpees almost anywhere as you are only using your own body weight.

    A burpee helps to boost strength and endurance which will help with everyday activities or enhance you further with physical training and help you get that summer body

    WHAT MUSCLE GROUPS DOES IT WORK?

    Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few so you’re working muscles all over your body to give your body a very thorough workout.

    STEP BY STEP GUIDE

    1. Stand with your feet hip width apart and your arms down by your side
    2. Lower into a squat position with your hands flat on the floor in front of you
    3. Kick your legs backwards into a press up position and lower your chest to the floor
    4. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
    5. Jump up and raise both hands over your head

    BURPEE VARIATION

    1. Stand with your feet hip width apart and your arms down by your side
    2. Lower into a squat position with your hands flat on the floor in front of you
    3. Step both legs backwards so you are in a press up position
    4. Step both legs back into chest so you are back at a squat position
    5. Lift up onto the balls of the feet gently with your hands raised above your head

    Now you’ve learned the basics of the burpee, are you reading to incorporate it into our of our 30 day fitness challenges? Take a look at our challenges down below:

    30 Day Burpee Challenge

    30 Day Beach Body Challenge

    30 Day Little Black Dress Challenge

  18. How To Do A Squat Exercise

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    How To Do A Squat Exercise?

    Are you looking to master the technique of the squat exercise?

    Squat exercises are a super effective way to train your lower body and core muscles and it’s important that you learn the proper technique on how to do a squat in order to make sure you don’t injure yourself. With our 30 day squat challenge app, we can help to show you the best technique in order to make sure that not only are you performing your squats to a safe standard but your working your body to its most effective standard! Take a look at our YouTube video demonstration.

    WHAT IS A SQUAT?

    A squat is a super effective workout and is one of the most popular exercises in the world. In this how to do a squat guide we will show how to master your technique. In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, and buttocks, quadriceps femoris muscle, hamstrings. As well as strengthening the bones and ligaments throughout the body. Squats are considered as a vital exercise for increasing strength and the size of your legs as well as increasing your core strength.

    BENEFITS OF THE SQUAT EXERCISE

    Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks.

    You can do squats anywhere as you are only using your own body weight.

    They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do so they are a simple but effective exercise for you to complete.

    VIDEO DEMONSTRATION

    MUSCLE GROUPS

    Squats are primarily a lower body exercise and work out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae

    STEP BY STEP GUIDE

    1. Stand tall with your feet hip width apart and your arms down by your side
    2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
    3. As you are lowering into the squat your arms will start to raise out in front of you for balance
    4. Keep a neutral spine at all times and never let your knees go over your toes
    5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
    6. Pause then lift back up in a controlled movement to the starting position

    SQUAT VARIATION

    If you are new to squats try not to take your squats too deep at first until you are used to the movement as practice will bring more flexibility and more experience will improve your technique of the exercise.

    If you are advanced try the squats with a dumbbell in each hand but keep them down by your side instead of lifting above the head to feel the maximum burn of the exercise.

    Think you’ve mastered the technique? Try out our squat challenge!

    30 Day Squat Challenge

  19. How To Do Froggies

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    How To Do Froggies

    If you’re looking for a guide on how to do froggies then you have definitely come to the right place. Be sure to check out the instructions below so you can really improve your workout in the near future! We have broken down the exercise into a productive video tutorial that you can follow. So you can make sure that you’re doing your froggies correctly when exercising.

    Benefits of Froggies

    There are so many benefits to this exercise. This is a great cardio exercise to strengthen your legs, glutes and open up your hips
    No equipment is needed for this exercise just enough space to jump out. Each of the above means that it works to not improve your technique in the exercise but also improves your core strength.

    Muscle Groups Worked:

    Total body workout but to name a few Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominis, quadriceps, gluteus maximus, hamstrings, lower trapezius, latissimus dorsi, soleus. All of these will contribute to the workout and work your muscles for a more toned and defined.

    Froggies Variation

    Instead of jumping the legs on you could step them in.

    Step by Step Guide:

    1. Start in a plank position with the weight on the hands, always have a small hollow in the middle of the hands to protect the wrists
    2. Your body should form a straight line from your shoulders to your ankles
    3. Jump both legs forwards so that the knees are in line with the outside of the elbows and look straight
    4. Jump the legs back to plank position and that is 1 rep
    If you enjoyed this article on how to do froggies and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like!

    You can also take part in our fitness challenges which can find with this link!

  20. 30 Day Ab & Squat Challenge

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    30 DAY AB & SQUAT CHALLENGE

    Take up this 30 Day Ab And Squat Challenge this month and tone up and boost your core, leg and butt muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day ab and squat challenge will help you to tone up your core and butt areas, giving you fantastic results if you complete the challenge.  The regular 30 day ab challenge and 30 day squat challenge are our most popular 30 day fitness challenges, so this is a combination of the two.

    The 30 day ab and squat challenge have 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however, if you are feeling brave then you can repeat each days challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY AB & SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY AB & SQUAT CHALLENGE CHART

    30 day abs + squat challenge chart free download

  21. 30 Day Crunch Challenge

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     30 DAY CRUNCH CHALLENGE

    Take up the 30 Day Crunch Challenge this month and tone up and boost your core body muscles to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    The 30 day crunch challenge will help tighten up your core and give you those fantastic abs you always wanted.  If you complete all 30 days of the 30 day crunch challenge you will see a noticeable difference! Abdominal crunches are similar to sit ups, except you only lift your upper back and shoulders off the floor rather than sitting completely upright.

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge isn’t easy but if completed you will see the difference. Your endurance will build day by day and 135 crunches will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. However, if you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that eould be 270 or 405 crunches)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY CRUNCH CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    • HOW TO DO A CRUNCH
    • Crunches work your rectus abdoinus, transversus abdominus, internal obliques and external obliques.

    HOW TO DO A CRUNCH VIDEO DEMONSTRATION

    30 DAY CRUNCH CHALLENGE CHART

    30 day crunch challenge chart free download

    30 DAY CRUNCH CHALLENGE DAILY ROUTINE

    • Day 1: 20 crunches
    • Day 2: 25 crunches
    • Day 3: 30 crunches
    • Day 4: 35 crunches
    • Day 5: rest day
    • Day 6: 40 crunches
    • Day 7: 45 crunches
    • Day 8: 50 crunches
    • Day 9: 55 crunches
    • Day 10: rest day
    • Day 11: 60 crunches
    • Day 12: 65 crunches
    • Day 13: 70 crunches
    • Day 14: 75 crunches
    • Day 15: rest day
    • Day 16: 80 crunches
    • Day 17: 85 crunches
    • Day 18: 90 crunches
    • Day 19: 95 crunches
    • Day 20: rest day
    • Day 21: 100 crunches
    • Day 22: 105 crunches
    • Day 23: 110 crunches
    • Day 24: 115 crunches
    • Day 25: rest day
    • Day 26: 120 crunches
    • Day 27: 125 crunches
    • Day 28: 130 crunches
    • Day 29: 140 crunches
    • Day 30: rest day
  22. 30 Day Plank Challenge

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    30 DAY PLANK CHALLENGE

    Try The 30 Day Plank Challenge Today

    Take up this 30 day plank challenge this month and tone up and boost your core muscles to the max and give you that summer body that you’ve always been dreaming of in time for this upcoming summer!

    The plank challenge is our most popular 30 day fitness challenges and has been taken by over 800,000 people over the past 12 months, so why not give it a go for yourself, it worked for them so join the huge amount of people using a tried and tested fitness method to stop using the same old excuses and get you into shape.

    The 30 day plank challenge only has 1 exercise which you have to do each day this includes planking for a certain amount, and then the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and get into perfect shape and boost your core strength in time for the summer season.

    You only have to do the amount of time shown on the 30 day plank challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days. But if you are feeling brave then definitely push yourself as much as you can!

    Types Of Planks

    Elbow Plank

    This is the most common plank, and what you’re most accustomed to in the form of planks. This is where you lay stomach down on the floor and put both your feet together. Place your elbows underneath your shoulders and then lift your body up into a straight plank. In order to get the best results from this exercise, you shouldn’t push your pelvis up or allow your hips to sink down too.

    Regular Plank

    This is similar to the elbow plank that was mentioned above. But the difference is that this one is a little harder. For this plank, you need to lay stomach down with your feet together. Place your hands under your shoulders, and then follow by lifting your body up into a plank position. But keep it straight. Like the elbow plank, be sure that you don’t let your hips sink down or push your pelvis up.

    Plank With Arm Up

    Get down to a classic elbow plank position and then slowly lift one arm up. Make sure that you hold this position and then repeat for the other arm.

    Climbing Plank

    In my opinion, this is the hardest variation of a plank that we will be covering. But it is very much worth it. Be sure to get into an elbow plank. Then straighten one arm and then the other, getting up into a standard plank position. Once you have done this, climb back down to get into an elbow plank, and repeat accordingly.

    Plank Challenge Social Media

    Please follow the 30 day plank challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Plank Challenge Benefits

    The benefits of completing the 30 day plank challenge really are endless. The planking exercise will help build your inner core muscles that lay the groundwork for that six pack. As your abdominal muscles become stronger, your midsection will tighten and tone up. While building your strength, the planks also increase flexibility in your posterior muscle groups. The muscles around your collarbone, shoulders, and shoulder blades will expand and stretch, as will your hamstrings and the arches of your feet and your toes.

    How To Do A Plank Properly

    How To Do Plank Jacks Exercise

    To do a plank correctly, you must engage with your abs to stay upright. Side planks or normal planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise.

    Start by getting into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

    HOW TO DO TO A PLANK EXERCISE VIDEO DEMO

    How To Do A Plank

    30 DAY PLANK CHALLENGE CHART

    30 day plank challenge chart free download

    30 DAY PLANK CHALLENGE DAILY ROUTINE

    • Day 1:  20 seconds plank
    • Day 2:  20 seconds plank
    • Day 3:  30 seconds plank
    • Day 4:  30 seconds plank
    • Day 5: 40 seconds plank
    • Day 6:  rest day
    • Day 7:  45 seconds plank
    • Day 8:  45 seconds plank
    • Day 9:  60 seconds plank
    • Day 10:  60 seconds plank
    • Day 11:  60 seconds plank
    • Day 12:  90 seconds plank
    • Day 13:  rest day
    • Day 14:  90 seconds plank
    • Day 15:  90 seconds plank
    • Day 16:  120 seconds plank
    • Day 17:  120 seconds plank
    • Day 18:  150 seconds plank
    • Day 19:  rest day
    • Day 20:  150 seconds plank
    • Day 21:  150 seconds plank
    • Day 22:  180 seconds plank
    • Day 23:  180 seconds plank
    • Day 24:  210 seconds plank
    • Day 25:  210 seconds plank
    • Day 26:  rest day
    • Day 27:  240 seconds plank
    • Day 28:  240 seconds plank
    • Day 29:  270 seconds plank
    • Day 30:  300 seconds plank

     

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