What if, in three weeks, you returned to a more dynamic lifestyle in order to feel better during this period? 21 days during which we invite you to move to really get back in hand before savoring the deconfinement. How? 'Or' What ? With a program that combines a few daily exercises with little food tips, not to mention rest. What to be in good shape and well in his body! Do you follow us?
Right now, in particular, you want to feel better about your body. And it is important not to sink into the depression, not to let go but to BOU-GER! In order to reconcile with your body, to be more in harmony with yourself, we suggest you follow a special abs program to do at home.
The exercises to follow are very simple.
Sheathing boards for the abs and obliques, which you will find in detail here, sit-ups (see here) by locking the perineum (so as not to push on it and damage it) and by breathing through the lungs, crunches reversed (see here) by lifting the legs outstretched if possible and without cramber. And you get harder every day. And it is the whole body that you will wake up by mobilizing the different muscle groups!
You can print your program to display on your fridge, in your bathroom, at the office … and practice your little exercises wherever you want, when you can.
Before you start, watch this special flat stomach course video:
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21-day special toning challenge: day 1
> Exercises:
10 sec ventral plank
10 sec side plank left side
10 sec side plank right side
10 situps
5 reverse crunches
> And to eat better: Compose your lunch plate in three parts. 1/4 plate of animal protein (meat, fish, eggs) or vegetable (legumes), 1/4 plate of starchy foods (rice, pasta, potatoes or other cereals) or 1 to 2 slices of bread, 1/2 of raw or cooked vegetables. And finish with a dairy product and / or a fruit according to your appetite
To stay on reasonable portions, choose smaller plates!
21-day special toning challenge: day 2
> Exercises:
15 sec ventral plank
10 sec side plank left side
10 sec side plank right side
10 situps
10 reverse crunches
> And to eat better: Sodas and other sugary drinks should be avoided or limited (max. 1 glass / day). Unsweetened flavored waters (read the labels!) Can be a good alternative if needed, but water is still the ideal drink.
Also be sure to zap the sugar in the coffee or tea, or at the very least, try to get used to it by gradually reducing the amounts.
21-day special toning challenge: day 3
> Exercises:
15 sec ventral plank
15 sec side plank left side
15 sec side plank right side
15 situps
10 reverse crunches
> And to eat better: Have a light hand on the bread, especially if you are used to consuming baguette or white sandwich bread. Prefer sourdough bread, if possible semi-wholemeal, wholemeal, or with seeds, and preferably organic.
A good reference: 1 slice per meal, which you will be able to fully savor.
The trap to avoid: the "double starch", for example with bread and pasta or potatoes, especially in the evening! This doesn't mean that starches make you fat, but like any food, they should be eaten in moderation.
In addition to this, you need to know more about it.
21-day special toning challenge: day 4
> Rest. But we make sure to stay active during the day by walking as often as possible (stairs vs. lift or escalators, shopping on foot, etc.).
> And to eat better: Chew well, you will eat less! It takes about twenty minutes to perceive the signal of satiety. So the slower and more mindfully you eat, the more you listen to your feelings of hunger and fullness.
In addition to this, you need to know more about it.
21-day special toning challenge: day 5
> Exercises:
20 sec ventral plank
15 sec side plank left side
15 sec side plank right side
15 situps
15 reverse crunches
> And to eat better: Prefer a snack in all wisdom but which will please you such as yoghurt (natural obviously and especially not lilght) and 1 fruit according to your hunger, or 1 natural yogurt and a handful of oilseeds (almonds, walnuts). Many possibilities are available to you, choose the one that suits you best, combining taste and practicality.
And don't forget to drink … water!
In addition to this, you need to know more about it.
21-day special toning challenge: day 6
> Exercises:
20 sec ventral plank
15 sec side plank left side
15 sec side plank right side
20 situps
15 reverse crunches
> And to eat better: If you eat chocolate, then allow yourself one to two squares at most once a day. So prefer chocolate with more than 70% cocoa, to taste in full consciousness!
In addition to this, you need to know more about it.
21-day special toning challenge: day 7
> Exercises:
25 sec ventral plank
20 sec side plank left side
20 sec side plank right side
20 situps
20 reverse crunches
> And to eat better: today is joker day, treat yourself to a sweet or savory treat; your choice of your favorite dessert or a good burger with fries. Both ? No that would be excessive!
21-day special toning challenge: day 8
> Rest regarding exercises. Take the opportunity for a little massage, put your legs in the air against the wall, and do not forget to breathe well, straightening up, it helps to flatten the stomach.
> And to eat better: Know that protein contributes to better satiety, and helps maintain muscle mass (or lean mass). So do not neglect this contribution and take care to diversify your sources.
You will find protein not only in meats, fish, eggs but also in dairy products, and many other plant foods discussed in this article.
In addition to this, you need to know more about it.
21-day special toning challenge: day 9
> Exercises:
30 sec ventral plank
25 sec side plank left side
25 sec side plank right side
25 situps
20 reverse crunches
> And to eat better: Invite vegetables to all your meals by varying the pleasures (methods of preparation and cooking). Alternate between raw and cooked over the course of your recipes: in salads, carpaccio, wok, oven, steam, gratin… so many possibilities! Also play on the cutting (cubes of variable size, strips, tagliatelle …). Let your creativity run free.
As soon as possible, combine several vegetables to put pretty colors on your plates, it will whet your appetite! Finally also, opt without complexes for frozen or canned versions if you are short of time.
In addition to this, you need to know more about it.
21-day special toning challenge: day 10
> Exercises:
30 sec ventral plank
30 sec side plank left side
30 sec side plank right side
25 situps
25 reverse crunches
> And to eat better: All fruits are good to eat, but be aware that some are less sweet than others: watermelon, melon, orange, clementine, grapefruit, lemon, kiwi, strawberries, raspberries, currants, blueberries. Play the variety and seasonal fruits card as much as possible.
Note: fruit juices and smoothies do not replace fresh fruit. To obtain a drink, we need several fruits (therefore = a contribution of sugar) while if we take a peeled orange, this is usually enough. Besides, it's more filling and more interesting from a nutritional point of view than a glass of orange juice, because all the qualities of the fruit are preserved!
21-day special toning challenge: day 11
> Exercises:
40 sec ventral plank
30 sec side plank left side
30 sec side plank right side
30 situps
30 reverse crunches
> And to eat better: Gluttony is not a bad thing, but take the time to take a look at the packaging (list of ingredients and nutritional values), just to know what you are swallowing!
Know how to stay reasonable on the size of the portions if you have to give yourself a little treat: 1 or 2 cookies and not the packet, 1 or 2 scoops of ice cream and not the pot … The greatest pleasure is often in the first bites, then learn to really savor them.
In addition to this, you need to know more about it.
21-day special toning challenge: day 12
> Rest today, a day without exercises. Are you starting to see change?
> And to eat better: To do yourself good, in the morning, squeeze 1 lemon in a large glass of water to drink it when you wake up on an empty stomach. A good habit to rehydrate after the night; especially since lemon is alkalizing for the body despite its acidic taste.
In addition to this, you need to know more about it.
21-day special toning challenge: day 13
> Exercises:
45 sec ventral plank
40 sec side plank left side
40 sec side plank right side
40 situps
35 reverse crunches
> And to eat better: Think about eggs 3-4 times a week. They not only concentrate good quality protein, but also other nutrients that we often lack (iron, zinc, iodine, and vitamins D and E).
To be consumed alternately with other sources of protein (1 portion = 2 eggs).
They are also easy to cook (omelette, shell, hard, scrambled ..), the basis of many recipes, and complement many mixed salads. In short, an excellent quality / price ratio!
In addition to this, you need to know more about it.
21-day special toning challenge: day 14
> Exercises:
50 sec ventral board
40 sec side plank left side
40 sec side plank right side
40 situps
40 reverse crunches
> And to eat better: joker day. How about preparing a gourmet snack, or allowing yourself a brunch with friends or family?
In addition to this, you need to know more about it.
21-day special toning challenge: day 15
> Exercises:
55 sec ventral plank
50 sec side plank left side
50 sec side plank right side
45 situps
40 reverse crunches
Well done ! You are progressing well!
> And to eat better: Choose foods with a low glycemic index for your snack. Indeed, some nutritionists believe that just watching calories is not enough, and that you have to be careful about the carbohydrate load of what you swallow. Quality matters as much as quantity. It's good to learn to eat better and not just think about calories.
21-day special toning challenge: day 16
> Rest. What if you took the opportunity to share an activity with friends (bike tour, aqua aerobics or yoga lessons, a long walk in the neighborhood park, etc.)?
> And to eat better: Remember to drink water regularly throughout the day during and between meals at a rate of 1.5 liters of water (or 7 to 8 glasses of water). In priority water, nothing but water, the only essential drink, but this can also include herbal teas, teas, and 2 or 3 coffees max per day (unsweetened).
In addition to this, you need to know more about it.
21-day special toning challenge: day 17
> Exercises:
1 minute of ventral plank (bravo!)
55 sec side plank left side
55 sec side plank right side
45 situps
45 reverse crunches
> And to eat better: Cheese can find its place in a varied diet, if you do not follow a diet. However, be sure to consider its consumption (max 30 g / portion), and not more than once a day. Also vary the types of cheese to balance fat and calcium intake.
In addition to this, you need to know more about it.
21-day special toning challenge: day 18
> Exercises:
1 minute ventral plank
1 minute side plank left side
1 minute right side side plank (you got so strong!)
50 situps
45 reverse crunches
> And to eat better: Lhe health authorities * recommend eating fish twice a week. Fish and other seafood are all good to eat alternately, even so-called "fatty" fish (salmon, mackerel, sardines, herring, etc.) which provide us with essential fats, such as Omega3. Also think about it in cans, favoring for the oil-free versions. A good, practical and inexpensive plan.
* Find out more about ANSES's recommendations here
In addition to this, you need to know more about it.
21-day special toning challenge: day 19
> Exercises:
1 min 5 sec of ventral plank
1 min side plank left side
1 min right side side plank (you got so strong!)
50 situps
50 reverse crunches
> And to eat better: Use and abuse herbs and spices, real culinary and nutritional treasures, they will delight your taste buds and bring nice touches of color to your dishes. Their daily use is a wise way to limit the use of salt, fat and also sugar.
Turmeric, cinnamon, cumin, basil, thyme … the list goes on, you will be spoiled for choice!
In addition to this, you need to know more about it.
21-day special toning challenge: day 20
> Rest. If your day off falls on a weekend, take a nap!
> And to eat better: We no longer ban fats, but we of course avoid fried foods and above all we learn to consume them well and choose the best allies.
Good points of reference: every day, 1 tablespoon of rapeseed oil (preferably cold, for your salads and raw vegetables) and 1 olive oil (for your cooking or your Mediterranean recipes) and about 10g of butter (= mini plate like in a hotel) for example on your morning bread.
21-day special toning challenge: day 21
Last day of the 21 Day Challenge, give it your all.
> Exercises:
1 min 10 sec of ventral plank
1 min 10 sec side plank left side
1 min 10 sec side plank right side
60 situps
50 reverse crunches
> And to eat better: ok, you can celebrate the end of this successful challenge!
A good restaurant with girlfriends is essential, and you choose the place, you deserve it! And of course, we resume good habits the next day.
In addition to this, you need to know more about it.
The ideal accessory to go further
>>> The wheel for even more toned abs: € 11.59 to order online
You've taken the fold, it would be a shame to stop there now that you have resuscitated your body, right?
And to prolong the effort, because we do not stop there, follow our muscle strengthening exercises.