what fitness challenge for my body?

What if you gave yourself some time to tone up, to really revitalize your body? Unless you want to build muscle just to feel better, to have better posture, to move? Maybe even that, like me, super greedy, you try to exert yourself to the max to balance with your gluttony without your body suffering the consequences?
Here are six fitness challenges to overcome over 30 days, to take good control of your body. Go go!

1. To build your deep abs

To do this, embark on the most classic challenge, the one by which everything happened: the board for sheathing ventral or / and lateral.

The principle : get into a ventral sheathing position, facing the ground, legs straight, resting on the forearms and toes, contracting the stomach and buttocks so that the bust remains aligned with the legs, and hold the position every day a little longer.

Lateral : we lean on one forearm and on the outside of a foot, we lift the pelvis, we contract the stomach, buttocks and lumbar region, with the rest of the body positioned well aligned with the legs. You can lift the other arm to stabilize the position (and tone said arm).

The essential accessory: the groundsheet
> For a comfortable and painless position, use this Reehut mat supplied with a thick cushion for knees and elbows. So you can stay in the cladding position for a long time. Floor mat, € 11.99
> If you are lucky enough to have a sports corner at home, we recommend this protective foam mat, pre-cut into tiles. Floor protection mat, € 29.99

I muscle what?
You especially muscles your abs, and not only the chocolate bars, because the deep abdominals (the transverse ones) are also solicited. This cladding posture also helps to strengthen the dorsal and arms and work the stretches of the legs.
And don't forget to breathe well, of course, to oxygenate your muscles.
More info on the app: 30 days challenge (Applestore and Android)

2. For a flat, muscular stomach on the surface too

The sheathing of the previous challenge helps to strengthen the hold of your bust.
This flat stomach challenge takes a little more time, but it is less targeted and more general.

The principle : Bring a mat and go for a routine lying on your back, based on core plank exercises, pedaling while sucking in the navel, crunches, and leg raises. Do not forget to contract the perineum well non-stop.
Every 5 days, you will have the right to a day off, to rest!

I muscle what?
All the abdominal and back strap, and also the legs, chest, and arms if you try your board on straight arms.
In addition to this, you need to know more about it.

Sportswear
> To motivate yourself, nothing better than an outfit in which you feel good! This Adidas bra is perfect: light, it can be worn alone or under a top. Adidas bra, € 18.99 here.
> Are you looking for a fashion bra? Let yourself be tempted by a model with pretty straps. In addition, users say "this bra is perfect for large breasts". Yianna bra, from € 13.99

See also our article to choose the right bra according to its morphology.

3. For firm and plump buttocks

The squats, an exercise that iron lifters are familiar with, but that fitness has adapted without the barbell. Depending on whether you spread your legs or not, you can vary the muscle groups that are working.
The idea here is to increase the volume of squats to display a firm and shapely butt.

The principle : standing, bend the knees with the buttocks back, so as to keep the back flat. To squat meaning to squat, it is about going down on your bent legs while controlling your support well, and going up with the strength of the legs. Be careful, you never really squat completely: it is also the fact of controlling this movement that muscles.

I muscle what?
First the glutes and the thighs. But also, if we tighten the belly so as not to arch, the abs. Without forgetting the dorsals at the lumbar level.

With quali leggings
> In addition to being comfortable, these Nike leggings are super trendy (30 €). It shapes the legs and provides good support. Do you prefer the Adidas brand? Then this is the one for you!
> Opt for the short version with this superb 3/5 leggings and high waist. Customers who have tested it love it for "its unbeatable quality / price ratio". From € 12.99 on Amazon

4. For breasts that hold well, nice arms, a toned back and firm abs

The pumps are no longer reserved for military training. Even if we don't manage to do more than three in a row (and again), we can challenge ourselves to perhaps one day achieve a hundred. Yes, we can dream!

See also these 4 fundamental exercises to build the WHOLE body

The principle : Lying on the ground, take support on your hands and your toes, legs straight, the body well aligned (therefore belly, buttocks, all that in contraction), and try to descend by the force of your arms by controlling the movement so as to can also go up. And this, several times in a row without slouching. And especially not in apnea, of course!

Our advice: no need to go too low, it's the effort that counts. You will progress as you go anyway.

I muscle what? Lots of things. Starting with the shoulders, the arms, pecs (which can be very useful for a good hold of the chest Ladies), the abs, the lumbar … The pumps are all good!

See also on aufeminin our 30-day firm and drawn arms challenge here.

5. For pretty toned legs and nice buttocks

Front lunges can be an alternative to squats. Except that we further stretch the hamstrings and calves with slits. You can choose to mix the challenges with squats every other day and lunges the other day.

The principle : Standing with your hands on your hips to control the pelvis, place one foot in front by bending your legs, so as to position your forward knee above the foot. Each bent leg forms a right angle. Keep your back straight and don't move your pelvis. To do this, you will squeeze the stomach, trying to "swallow" the navel! Look straight ahead.

I muscle what? Quadriceps and hamstrings (brief above and behind the thighs), glutes and abdominal lumbar belt. You can hold the position in suspense, or operate small flexions when you are well bent. You'll see how hot it is!
(Below : lunge means slot in English)

6. Tapered legs, curved arms and top cardio

The principle : For the skipping rope, drop your little sister's when she was 8 years old and put on a model that runs well (with ball bearings for example). With good shoes, let's go to find the sensations of childhood, but this time by counting your rebounds. Once the volume of jumps has been mastered, have fun varying the positions: first feet together, then sometimes double the turn, try the back …

I muscle what?
If you get out of breath very quickly, take up the challenge according to the practice time, otherwise go for the number of jumps. Calves, quadri (above thighs), glutes will tone up, but your abs will also quickly benefit from this challenge. We burn calories and we strengthen our capacity cardio thoroughly! Additional benefit: fun!

Efficient accessories to go further

Jumping rope
We told you: the jump rope is making a strong comeback in our fitness routines. With this 30-day jump rope challenge, you will strengthen your body and your heart. You just need a good jump rope like this € 12.80 equipped with a timer and calorie counter, shock-absorbing shoes and a place spacious and soundproofed enough to be able to play.

> The top skipping ropes on Amazon

And don't forget to …

Always breathe well to oxygenate your muscles, and … drink.