Press in 21 days: a daring challenge from Arina Skoromna

Is it realistic to achieve results in 21 days? Especially if we are talking about abs. It is real, assures Arina Skoromnaya – TV presenter of fitness column on the channel “Friday”, fitness trainer, nutritionist, nutritionist, author of books and guest of honor at the International Festival of Sports and Healthy Lifestyle SN PRO EXPO FORUM.

Challenge to pump abs for 21 days is aimed at drawing relief, but is designed for people with a small amount of fat in the body. It is they who will have the most visible result in three weeks, as the press cubes will be perfectly drawn.

A person with a large percentage of excess fat may not notice almost no effect. But if he will include a proper diet or at least give up bad eating habits, remove flour and sweets, the results will also be noticeable.

I always explain to my trainees that even daily workouts without nutrition will not show abs. It will remain somewhere there, under a layer of fat.

The essence of the challenge from Arina Skoromnaya

The point is to do one exercise for abs a day regardless of the training program and any circumstances. As a rule, it is 4-5 approaches of 25-30 repetitions. For the abs it is quite acceptable and working variant. In this case we are concerned about drawing cubes.

Exercises every day should be with a varied load in order to “surprise” the muscles and learn new interesting exercises for the future.

Example of a workout plan:

• day 1: joint twists;
• day 2: short-amplitude body lifts (pulling off only the shoulder blades, without the lower back);
• day 3: scissors;
• day 4: pulling bent legs to the abdomen while sitting;
• day 5: bicycle;
• day 6: throwing legs up in a birch tree;
• day 7: touching the floor with the ball while lying on the back (first lying overhead, then lifting the body and touching the ball at the feet).

You can then repeat this cycle for the remaining two weeks or come up with other alternatives and unfamiliar presses.

Why a Challenge?

Sports Challenges are good because you have no excuses, and there is a competitive spirit and fervor. You are not working alone, but in a group of like-minded people and you can track by hashtag how others are coping with the tasks, thus getting constant motivation. Challenges are a great invention for the sports and health and wellness industry.

Contraindications and exercises that are better not to do

Many people think that the abs are the hardest to pump – it’s not true! The only question is the fat layer above it. Moreover, it is even possible not to pump it at all, and it will be visible, because it is involved in many exercises. I myself almost do not pump it. Only from time to time I organize such a challenge for myself.

There are exercises that are better not to do on the abs. In my opinion, these are all exercises for the oblique abdominal muscles. They already work in many tasks, and if they are too overpumped, the waist will be wide and ugly. I’ve never pumped my obliques in my life, and they stand out very well. But my waist is also in place.

Many people use other muscles instead of abs. For example, lifting straight legs in a hanging position loads the hip flexor muscles. But if we pull up the bent legs, twisting, the emphasis will be on the abs. It’s all about technique.

There are contraindications. You can not pump abs when pregnant, after childbirth (you can only after consultation with a doctor), with diastasis and umbilical hernia (again, after consultation with a specialist), as well as if there is a disease of internal organs that protect the press – also with the permission of a doctor. Immediately after eating, pumping abs is also illogical and uncomfortable, so you should not.

Otherwise, train regularly and share your results!