30 Day Ab Challenge For Men & Women
Its time to lose weight, get rid of belly fat and strengthen your core to develop a sculpted, toned stomach with the best 30 day ab challenge!
Whether you are planning a wedding, vacation or desire to slip on your favourite outfit, do our abs workout.
Scroll Below To See Written & Video Instructions Along With Our Printable 30-Day Ab Challenge PDF & More!
1) 3 ab exercises
2) Instructions on how to perform each exercise
3) Infographic with visual instructions to follow online
4) Print PDF available at the end of the infographic
10 Tips To Get Amazing Results
3) Don’t stock junk food in the pantry
4) Print 7 day keto meal plan & cheat sheet
5) Eat plenty of fruit and vegetables to boost fiber intake
6) Print the 30 day ab challenge below and do the workout
7) Consume mostly water and cut down on alcohol
8) Print healthy eating grocery list and shop smart
9) Print meal plan template to keep you organized
10) Prep your meals
Daily Ab Workout Calendar Routine
Review our exercise plan below, then scroll down further to print the infographic.
Day 1 to Day 10
1st Day: 15 Crunches 6 Leg Raises 10 Second Plank
2nd Day: 20 Crunches 8 Leg Raises 15 Second Plank
3rd Day: 25 Crunches 10 Leg Raises 20 Second Plank
4th Day: 30 Crunches 12 Leg Raises 25 Second Plank
5th Day: 35 Crunches 14 Leg Raises 30 Second Plank
6th Day: 40 Crunches 16 Leg Raises 35 Second Plank
7th Day: 45 Crunches 18 Leg Raises 40 Second Plank
8th Day: 50 Crunches 20 Leg Raises 45 Second Plank
9th Day: 55 Crunches 22 Leg Raises 50 Second Plank
10th Day: 60 Crunches 24 Leg Raises 55 Second Plank
Day 11 to Day 20
11th Day: 65 Crunches 26 Leg Raises 60 Second Plank
12th Day: 70 Crunches 28 Leg Raises 65 Second Plank
13th Day: 75 Crunches 30 Leg Raises 70 Second Plank
14th Day: 80 Crunches 32 Leg Raises 75 Second Plank
15th Day: 85 Crunches 34 Leg Raises 80 Second Plank
16th Day: 90 Crunches 36 Leg Raises 85 Second Plank
17th Day: 95 Crunches 38 Leg Raises 90 Second Plank
18th Day: 100 Crunches 40 Leg Raises 95 Second Plank
19th Day: 105 Crunches 42 Leg Raises 100 Second Plank
20th Day: 110 Crunches 44 Leg Raises 105 Second Plank
Day 21 to Day 30
21st Day: 115 Crunches 46 Leg Raises 110 Second Plank
22nd Day: 120 Crunches 48 Leg Raises 115 Second Plank
23rd Day: 125 Crunches 50 Leg Raises 120 Second Plank
24th Day: 130 Crunches 52 Leg Raises 125 Second Plank
25th Day: 135 Crunches 54 Leg Raises 130 Second Plank
26th Day: 140 Crunches 56 Leg Raises 135 Second Plank
27th Day:145 Crunches 58 Leg Raises 140 Second Plank
28th Day: 150 Crunches 60 Leg Raises 145 Second Plank
29th Day: 155 Crunches 62 Leg Raises 150 Second Plank
30th Day: 160 Crunches 64 Leg Raises 155 Second Plank
How To Do Crunches
See VIDEO instructions on how to do a crunch correctly
1) Lie flat on your back with your knees bent and feet flat on the floor, hip width apart.
2) Place your hands at the back of your head, do not lock your fingers or pull your head up.
3) Push the small of your back into the floor to engage your abdominal muscle and place your elbows to the side.
4) Position your chin so there is a few inches of space between the chin and chest.
5) Move your shoulders off the floor and gently pull in your core muscles.
6) Lift your shoulders about four inches. Your lower back should always remain on the floor.
7) Hold for a moment at the top then slowly lower back down
Why Doing Crunches Help
Targeted Core Work
Crunches are a quintessential exercise focusing directly on core work. When executed correctly, they specifically engage the rectus abdominis muscle, which runs down the front of your abdomen. This engagement is essential for building a well-defined and stong core.
Activation of Lower Abs
While many ab exercises primarily target the upper abdominal muscles, crunches, when modified slightly with leg movements, can also engage the lower abs. This ensures a balanced development of the entire abdominal region, making them a go-to exercise for full core work.
Quantifiable Progress with Every Rep
The beauty of crunches is the immediate feedback they provide. With every one rep, you can feel the contraction of the core muscles. To track and maintain consistency in your workout regimen, consider using resources like a free printable exercise log. Documenting each set and rep can motivate you to push further, ensuring continuous progress in strengthening and defining the core.
How To Do Leg Raises (Also Known As Leg Lift)
See VIDEO instructions on how to do leg lifts.
1) Lie flat on the mat and keep your legs as straight as possible.
2) Your arms should be placed on the floor pointing towards your feet with your palms facing down.
3) You may place your hands under your glutes.
4) Make sure that your head, legs and bottom are all in contact with the floor.
5) Pull in your stomach muscles. Slowly lift your legs to a 90-degree angle.
6) Keep your legs straight, pause for a second now slowly lower your legs back down.
Why Doing Leg Raises Helps
Enhances Core Strength
Leg raises, especially when performed with proper form, target and engage the entire core. This exercise requires the stabilization of the midsection when both the left leg and its counterpart are raised and lowered, significantly boosting core strength over time when integrated into a consistent workout program.
Improves Posture and Stability
As leg raises work the entire core, they also play a role in strengthening the muscles that support the spine. By lifting the legs and occasionally elevating the shoulder blades off the ground during movement, they contribute to better posture and overall body stability.
Versatility in Targeting Abdominal Muscles
Leg raises offer a dynamic range of motion, ensuring that various parts of the abdominal muscles are engaged. Whether you’re raising just the left leg or alternating between both, this exercise effectively targets the lower, upper, and oblique abdominal muscles, providing a comprehensive core workout when added to any workout program.
How To Do Planks
See VIDEO instructions on how to do a plank correctly.
1) Place your hands directly under your shoulders as if you are about to do a push up. Referred as a plank position. With legs extended. This is the starting position.
2) Keep your hands slightly wider than shoulder width apart.
3) Bend your elbows and rest your weight on your forearms, not on your hands.
4) Stabilize your core and glutes, and keep your body in a straight line from your shoulders to ankles.
5) With toes pressed into the floor hold this position for the required time.
Why Doing Planks Help
Reduces Body Fat and Builds a Stronger Core
Planks are among the most effective ab exercises that target multiple muscle groups at the same time. Holding your body in a straight line from head to heels with your legs straight not only engages the core but also the shoulders, chest, and back. Over time, this can lead to a reduction in body fat around the midsection and the development of a stronger, more defined core.
Adaptable for Various Fitness Levels
The beauty of planks is their adaptability. Whether you are a beginner or advanced in your fitness journey, planks can be modified to suit your fitness levels. For instance, beginners might start with a basic plank, while those more advanced could transition to variations like the mountain climber or forearm side plank to increase intensity and challenge.
Enhances Stability and Balance
Keeping your legs straight and body aligned during a plank requires considerable balance and stability. As you hold the position, the muscles work in tandem to stabilize the body, improving overall balance. This stability is not only crucial for other exercises but also plays a pivotal role in daily activities and tasks.
Pro Tips For Getting Rid of Your Stubborn Belly Fat in Just 30 Days
Achieving sculpted abs isn’t just about aesthetics; it’s an indication of a strong core, which is foundational to overall fitness and well-being. If you’re looking to see significant changes in just a month, it’s essential to prioritize a dedicated core workout regimen.
Now, can you really get sculpted abs in just 30 days? Can this 30 day ab challenge PDF guide help?
The feasibility of this goal depends on several factors. First is your starting point.
If you have a relatively low body fat percentage, it might be possible to achieve more defined abs in a shorter time frame with dedicated training. Diet plays a role too. No amount of core exercises will sow results if a layer of fat covers the muscles. A balanced diet can help you shed that unwanted extra layer of belly fat.
Start with foundational exercises such as the high plank. When in the high plank position, challenge yourself further by lifting your right leg or extending your right arm forward to activate the muscles deeper and integrate instability. Such variations not only target the abdominals but also work the obliques, ensuring balance on both sides of the body.
Furthermore, consistency is key. To aid in this journey, consider using resources like this 30 day ab challenge PDF guide. This digital download can provide a structured daily plan, ensuring every aspect of the core is targeted and worked.
Lastly, always remember to engage your core in every movement, whether you’re working the right shoulder, the left leg, or any other body part. Proper engagement ensures maximum muscle activation, paving the way for those sculpted abs in just 30 days.
See INFOGRAPHIC Below
Print PDF Below
It is not necessary to take rest days. Perform the ab workout challenge every day for 30 days to get a flat stomach.
Nor is a gym membership required. Use an exercise mat at home and your good to go.
Focus on health and fitness as you work on your goal to achieve weight loss and 6 pack abs!
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