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30 Day Ab Challenge To Create Killer Abs (Download PDF)

30 Day Ab Workout

30 Day Ab Challenge

Its time to strengthen your core to develop a toned, sculpted stomach with the 30 day ab challenge.

Whether you are planning a vacation, wedding or desire to slip on your favourite outfit, get ready to show results of your commitment to the workout.

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Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day Ab Challenge

1) 3 exercises with video instructions for each exercise

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

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
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
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

How To Do Crunches (See Video) 

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) Place your elbows to the side and push the small of your back into the floor to engage your abs

4) Tilt your chin slightly, leaving a few inches space between chin and chest

5) Begin to roll your shoulders off the floor and gently pull in your abs

6) Lift your shoulders about 4 inches and your lower back should always remain on the floor

7) Hold for a moment at the top then slowly lower back down

How To Do Leg Raises

How To Do Leg Raises (See Video) 

1) Lie flat on the floor and keep your legs as straight as possible

2) Place your arms on the floor 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) While keeping your legs straight pause for a second then slowly lower your legs back down

How To Do Planks

How To Do Planks (See Video) 

1) Plant your hands directly under your shoulders like you’re about to do a push-up

2) Keep your hands slightly wider than shoulder width apart

3) Bend your elbows and rest your weight on your forearms and not on your hands.

4) Stabilize your core and glutes while keeping your body in a straight line from shoulders to ankles

5) With toes pressed into the floor hold this position for the prescribed time

See INFOGRAPHIC Below

30 Day Ab Challenge

Print PDF Below

Download 30 Day Ab Challenge PDF Download PDF

  

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CIS

Written by CIS

Change In Seconds goal is provide you with the latest healthy living tips that are trending around the world.

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