Here's How to Get the Sexiest Stomach Ever in 28 Days
Photo: Andrea Blanch/Getty Images
Real talk: It takes more than a couple o’ crunches to sculpt a rock-solid stomach. But you can give your belly some sexy definition without quitting your day job. All it takes is five minutes a day and this efficient fitness plan.
In this plan, you’ll perform one five-minute workout five days a week for four weeks, taking two rest days per week whenever you want them. At the end of each week, you’ll progress to a more difficult workout, which will be added below every Monday in May. (Miss the May 2 kickoff? No sweat, you can begin any time.)
Each workout is made up of five exercises designed by New York City-based fitness trainer Chelsea Dornan. For each move, do as many reps as you can in 60 seconds. Then move on to the next exercise. That’s it!
Use the calendar above to stay on track. Then post your before and after pictures using the hashtag #CosmoAbsChallenge and tag @Cosmopolitan for a chance to be retweeted, regrammed, or featured on Cosmopolitan.com.
WEEK ONE
Chelsea is wearing a Red Crop Top, ALALA, $75; Crop Tight, ALALA, $105; and Black Sneakers, APL, $140.
The Moves
1. Forearm Plank With Knee Dip
How to do it: Get into a forearm plank position with your shoulders stacked over your elbows, ears away from your shoulders, and palms pressed together. Your body should form a straight line between your head and your heels. Keeping your hips square to the ground, bend your left knee to gently tap the ground. Return to starting position, then repeat on the opposite knee. Continue to alternate knees without letting your hips pike or sag.
2. Basic Crunches
Lie on your back with your knees bent and the soles of your feet on the floor. Place your hands behind your head and open your elbows to the sides. Keeping your lower back pressed against the floor, exhale as you engage your core to lift your head and shoulders up off the ground. On the inhale, release with control to complete one rep.
3. Heel Touches
How to do it: Lie on your back with your knees bent and the soles of your feet on the floor. Extend your arms along your sides a few inches off the floor with palms facing in, and engage your core to lift your head and shoulders up off the floor. Keeping your shoulders equidistant from the floor, reach your left hand toward your left heel. Repeat on the opposite side to complete one rep, then continue to alternate sides.
4. Reverse Crunch With Bent Legs
How to do it: Lie on your back and wedge a hand underneath each hip, palms pressing into the floor. From this position, bend your knees about 90 degrees and press them together as you engage your core to lift both feet off the floor. When your knees are over your hips, exhale and lift your hips a few inches up off the ground. With control, release your legs and lower your feet back toward the floor without touching to complete one rep.
5. High Knees
How to do it: Stand with your elbows bent 90 degrees and forearms extended forward, palms facing down. Raise your left knee to meet your left hand, then hop onto the left foot as you raise your right knee to meet your right hand. Continue to alternate in quick succession.
Check back Monday, May 9 for your WEEK 2 WORKOUT!
Want to transform your BUTT? Take the #CosmoButtChallenge!
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