Blitz your belly with just three moves a day and a toned tum will be yours in a month

Don’t worry if you’ve been overdoing things lately. You can get back into shape and banish your belly with this 30 day challenge: Firmer abs. PureGym personal trainer Octavio Dias has devised a sit-up routine to really work those abs and flatten that tum.

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It’s easy to do a sit-up the wrong way. But done correctly, it builds a strong mid-section – and, yes, a flat tum.

‘Sit-ups target areas including your rectus abdominals (that’s the middle bit of your tum) and your lower back, building a strong and toned core, as well as helping maintain good posture and preventing injury,’ says Octavio.

And the best part? You just need a mat and a small square of floor to do them in.

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YOUR SIX CORE-CRUNCHING MOVES

These variations will help you work out your whole abdominal area…

STANDARD SIT-UP

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Lie on your back with knees bent and feet flat on the floor. Place your fingertips behind your ears and pull your shoulder blades back, so your elbows are out to the sides. Engage your abs and raise your body up towards your knees (shoulders should be lifted off the floor). To avoid neck strain, keep your head straight and don’t jerk it forward. Roll back to start position.

 

REVERSE SIT-UP

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Lie on the floor with arms out to the sides and straighten legs out. Raise legs off the floor and bend knees to a 90˚ angle. Lift hips off the floor and pull knees into your chest while keeping upper body still. Lower your hip to 2cm above the floor, then repeat move.

 

SIDE SIT-UP

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Lie on your back with knees bent and feet flat on the floor. Allow your knees to fall on one side of your body. Then perform the standard sit-up exercise. Repeat on other side.

 

RAISED LEG SIT-UP

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Lie on your back with hands by your side and legs up in the air. Engage your core, lift your head and shoulders off the floor and reach your arms forwards to touch your legs. Slowly lower back down.

 

FROG SIT-UP

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Lie on your back with legs extended out in front of you. Bend knees so the soles of your feet are touching and the outsides of your legs are touching the floor. Perform standard sit-up.

 

BICYCLE SIT-UP

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Lie on your back with knees bent and hands behind your head. Keeping legs bent, lift your feet off the floor. Slowly pull your left knee in towards your head. Simultaneously raise your torso and bring your right elbow in to meet your left knee. Slowly lower and repeat on the other side.

RELATED: FOR MORE 30 DAY CHALLENGES CLICK HERE

GET TICKING WITH YOUR OWN CHALLENGE CHART!

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Want to know how to the perfect sit up? Check out our video below for a how to guide.