30 Day Ab Challenge – Get Fabulous Abs in 30 Days

TIPS FOR SUCCESS:

Drink 2.5 liters of water each day. Give up all sodas, fast food, and junk food. Eat clean by consuming whole foods and fewer processed foods. Toss the refined sugar. Better yet, skip all added sugar and sweeteners for the next 30 days. Eat smaller portions by using salad size plates

Equipment needed: yoga mat; interval timer



What to Do: Perform 3 circuits of the following routine. Perform each move for 20 seconds and rest 10 seconds between exercises. The Fabulouss Abs in 30 Days workout is designed to hit every angle of the abdominals Perform the routine below 3 times weekly over the next 30 days. For example, perform the workout on Monday, Wednesday, and Friday

-

EXERCISES:

1. Leg Lifts

Image result for Leg Lifts gif

When doing the straight leg raise, keep your abs engaged at all times and keep your back, head and shoulders pressed against the floor. Breathe in as you lower your legs and, if you feel any discomfort on your lower back, reduce the range of motion by lowering your legs only half-way.

EXERCISE BENEFITS

Adding the straight leg raise to your workout routine helps to increase the strength and definition of your abs and also improves your overall flexibility and stability.

2. Scissor Kicks

Image result for Scissor Kicks gif

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Keep abs engaged and perform short kicks in an alternating fashion.

Repeat as needed and then lower legs to the ground.



3. Plank

Image result for plank

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.

Hold for as long as possible.

4. Flutter Kicks

Image result for Scissor Kicks gif

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Keep abs engaged and perform short kicks in an alternating fashion.

Repeat as needed and then lower legs to the ground.

5. Reverse Crunch

If regular crunches hurt your neck, try reverse crunches instead

Lie flat on an exercise mat on the floor.

Extend your legs fully and place your hands palms down, flat on the floor beside you.

Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.

As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.

Continue the movement until your knees are touching your chest, or as far as comfortable.

Hold for a count of one.

In a controlled movement, return your legs to the start position, exhaling as you do so.

Repeat

6. Mason Twist

Weighted Russian / Mason Twists – WorkoutLabs Exercise Guide

Sit on an exercise mat with your legs fully extended and your upper body upright.

Grip a weight plate between both hands.

Hold the plate out in front of your abdominals keeping your arms bent slightly.

Cross your your ankles and raise them off the floor slightly.

Bend your knees towards you slightly.

Lean back about 15 degrees to balance your body. This is the start position.

In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.

Return to the start position inhaling as you do so.

Repeat the same movement, this time to your right side, again exhaling as you do so.

Return to start position and repeat.

30 Day Ab Challenge – Get Fabulous Abs in 30 Days

Leave a Reply

Your email address will not be published.

Scroll to top