I would like to invite you to join my 24-Day Christmas Abdominal Challenge for tired mums. The goal of this challenge is to have fun, practice synchronising our workouts with our menstrual cycle and strengthen our abdominal muscles.

From today up to 24th December I will be sharing one new exercise every day. Over the course of the challenge, you will be mixing and matching your exercises to match your energy and menstrual phase. Yet you can join this challenge anytime before or even after Christmas!

• During day 1 we will only do one exercise that is safe for every phase.

• On day 2 we will do exercise one and two.

• On day 3 there will be exercises one, two and three.

• On day 18 you can choose as many exercises as you wish, choosing from exercises 1-11 and 18.

You will choose exercises depending on the current phase of your menstrual cycle. To make it safe for everyone we start with exercises for menstrual phase, that can be safely performed every day, regardless of your phase.

If your cycle is irregular, then you really have to listen to your body.

Do you have cramps? Can you comfortably engage your abdominal muscles? Do you feel discomfort or pain while performing an exercise?

If while you’re performing an exercise and you feel back tension or spine compression atop immediately and try exercise from a different group (that actually applies to everyone).

Here is the list of exercises that are safe to perform on each day of your menstrual cycle for 28-day cycle.

Exercises 12-17 can ONLY be performed when you can fully engage your abdominal muscles again.

• Days 1-5 of your menstrual cycle - MENSTRUAL PHASE: Exercises 1-5 (during the first day, if you have intense cramps, do only exercise 1)

• Days 6-7 of your menstrual cycle - FOLLICULAR PHASE, FIRST TWO DAYS: Exercises 1-7

• Days 8-11 of your menstrual phase - FOLLICULAR PHASE: Exercises 1-11 & 18-24

• Day 12 of your menstrual phase - FOLLICULAR PHASE: Exercises 1-24

• Days 13-16 of your menstrual phase - OVULATORY PHASE: Exercises 1-24

• Day 17 of your menstrual phase - LUTEAL PHASE: Exercises 1-24

• Days 18-24 of your menstrual phase - LUTEAL PHASE: Exercises 1-11 & 18-24

• Days 25-28 of your menstrual phase - LUTEAL PHASE: Exercises 1-7

Set up your interval timer for 45 seconds exercise (high intensity) and 15 seconds rest (low intensity). Set up a daily reminder on your phone to make sure you don’t miss a day. Doing just one exercise per day is enough. It should be fun, not stressful.

To get the access to all challenge videos click on the link below.

DISCLAIMER: It is important to consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. Fit&Healthy4Life.online and Karolina Zywicka will not be responsible or liable for any in- jury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

PS. This challenge is only safe if you did your postnatal abdominal fix, can activate your abdominal muscles again, you have no diastasis recti or back pain.

Day 1: First day of your Menstrual phase

Abdominal bracing

Can be done during each phase

Day 2: Menstrual phase

Knees side to side

Can be done during each phase

Day 3: Menstrual phase

Cat-cow

Can be done during each phase

Day 4: Menstrual phase

Child pose to knee plank

Can be done during each phase

Day 5: Menstrual phase

Pointer

Can be done during each phase

Day 6: Follicular phase (beginning)

Hip bridge

Can be done during Follicular, Ovulatory and Luteal phase

Day 7: Follicular phase (beginning)

Slow crunch

Can be done during Follicular, Ovulatory and Luteal phase

Day 8: Follicular phase

Crunch & leg up (alternate)

Can be done during Follicular, Ovulatory and Luteal phase (except of 2 last days of Luteal phase)

Day 9: Follicular phase

Full crunch

Can be done during Follicular, Ovulatory and Luteal phase (except of 2 last days of Luteal phase)

Day 10: Follicular phase

Crunch with arm extension

Can be done during Follicular, Ovulatory and Luteal phase (except of 2 last days of Luteal phase)

Day 11: Follicular phase

Crunch with elbow to opposite knee

Can be done during Follicular, Ovulatory and Luteal phase (except of 2 last days of Luteal phase)

Day 12: Follicular phase (high intensity)

Mountain climber

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 13: Ovulatory phase (high intensity)

Plan jack & jump legs to hands

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 14: Ovulatory phase (high intensity)

Jack-knife

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 15: Ovulatory phase (high intensity)

Crunch with arm circles

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 16: Ovulatory phase (high intensity)

Reverse crunch & leg extension

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 17: Luteal phase (high intensity)

Plank on elbows, 2x hips rotation + 4x leg lifts

Can be done ONLY during the second part of Follicular and Ovulatory phase (days 12-17 of your menstrual cycle for 28-day cycle)

Day 18: Luteal phase

Plank to side plank with leg lifts

Can be done during Follicular, Ovulatory and Luteal phase

Day 19: Luteal phase

X-crunch (head up)

Can be done during Follicular, Ovulatory and Luteal phase

Day 20: Luteal phase

Crunch & reverse crunch

Can be done during Follicular, Ovulatory and Luteal phase

Day 21: Luteal phase

Plank with shoulder tap

Can be done during Follicular, Ovulatory and Luteal phase

Day 22: Luteal phase

Breakdance

Can be done during Follicular, Ovulatory and Luteal phase

Day 23: Luteal phase

Crunch with arms above head

Can be done during Follicular, Ovulatory and Luteal phase

Day 24: Luteal phase

Crunch with leg drop (alternate)

Can be done during Follicular, Ovulatory and Luteal phase

To get access to all challenge videos click on the link below.

Have fun and let’s count down the days to Christmas together.

PS. This challenge is only safe if you did your postnatal abdominal fix, can activate your abdominal muscles again, you have no diastasis recti or back pain.