Get Fit in 14 Days Plan (For Beginners)

Shaping your abdominal area is certainly not an easy task if it was everybody could’ve had them. In order to achieve great results, diet and exercise are the essentials.

In today’s article, we present to you a 14-day challenge that will provide you massive results if you stick to it and that will decently boost your morality to focus even more on your body and your health as well.

Don’t think about it anymore and start today, because the results will be incredible.

Plank hip twist

• To begin this exercise, your elbows and the balls of your feet should be on the mat or floor and your back should be straight.
• Then you have to rotate your left hip until it touches the mat.
• Next, you should return to the starting position and then turn with your right hip.
• Do it ten times with both sides.

Squats

• This exercise should start with your feet shoulder-width apart, and then your chest should be kept straight.
• Then you need to extend your hands to the front and afterward, you need to sit back and down as if you were sitting on a chair.
• You have to go down, so that your thighs are parallel to the ground, with your knees over your ankles, and then hold this position for a few seconds.
• After that go up to the starting position and repeat 20 times.

Walking lunges

• To begin the exercise, stand with your feet shoulder-width apart and your hands on your hips, then step forward with one leg.
• Then you must bend your knees until the rear knee almost touches the ground and then bring your body back.
• Then you have to switch legs and repeat it 20 times.

Toe touches

• The first step is to stand up with your feet together.
• Then the legs are slightly bent at the knees, and then bend down as far as possible to touch the toes. You have to hold this position for several seconds.
• Then, bring your body back to the starting position and repeat it several times.

Bicycle

• To do this exercise you must first lie on the floor with your feet on the ground and your hands behind your head and then raise your knees to an angle of about 90 degrees.
• Next, then you need to move your upper body and start doing a bicycle pedaling motion.
• That’s bringing one knee toward your armpit while straightening your other leg and twisting your torso during the movement.

Push-ups

• Start with your hands and knees on the floor first.
• Next, you should stretch your body, standing on the balls of your feet. Push yourself up, you should be on your hands and toes.
• That’s the initial position. Lower little by little, until your face, is a few centimeters from the ground.
• Don’t bend your neck down.
• Return to the starting position and do this ten times.

Donkey kicks

• To perform this exercise you must begin by kneeling and supporting your upper body with your forearms and then you must lift and extend your right leg behind you.
• Afterward, you must maintain the posture for 10 seconds and then lower your knee without touching the ground.
• Then repeat the lift and do it several times and then switch legs.