- in Fitness Training by Ana Maria
Perfect abs in 30 days, if you complete the abs challenge
Abs challenge may seem like an empty promise.
But if you stick with it, and complete these ab workouts, one a day, for the next thirty days, you'll be surprised and pleased with just how much better your abs look and feel.
Well defined abs are recognised as the most desired measure of fitness, but it isn't easy to achieve. This abs challenge is designed to gradually progress in intensity, firming and building strong abs that are functional and sexy.
So get started, stay consistent, and in thirty days, hello abs!
Abs challenge workouts
Day 115 second bicycle 10 leg raises with hip thrust 10 second plank | Day 220 second bicycle 12 leg raises with hip thrust 15 second plank | Day 325 second bicycle 14 leg raises with hip thrust 20 second plank | Day 430 second bicycle 16 leg raises with hip thrust 25 second plank | Day 535 second bicycle 18 leg raises with hip thrust 30 second plank |
|---|---|---|---|---|
Day 640 second bicycle 20 leg raises with hip thrust 35 second plank | Day 745 second bicycle 22 leg raises with hip thrust 40 second plank | Day 850 second bicycle 24 leg raises with hip thrust 40 second plank | Day 955 second bicycle 26 leg raises with hip thrust 45 second plank | Day 1060 second bicycle 28 leg raises with hip thrust 50 second plank |
Day 1165 second bicycle 30 leg raises with hip thrust 55 second plank | Day 1270 second bicycle 32 leg raises with hip thrust 60 second plank | Day 1375 second bicycle 34 leg raises with hip thrust 65 second plank | Day 1480 second bicycle 36 leg raises with hip thrust 70 second plank | Day 1585 second bicycle 38 leg raises with hip thrust 75 second plank |
Day 1690 second bicycle 40 leg raises with hip thrust 60 second plank | Day 1795 second bicycle 42 leg raises with hip thrust 65 second plank | Day 18100 second bicycle 42 leg raises with hip thrust 65 second plank | Day 19105 second bicycle 44 leg raises with hip thrust 70 second plank | Day 20110 second bicycle 46 leg raises with hip thrust 75 second plank |
Day 21115 second bicycle 48 leg raises with hip thrust 65 second plank | Day 22120 second bicycle 50 leg raises with hip thrust 70 second plank | Day 23125 second bicycle 52 leg raises with hip thrust 75 second plank | Day 24130 second bicycle 54 leg raises with hip thrust 80 second plank | Day 25135 second bicycle 56 leg raises with hip thrust 85 second plank |
Day 26140 second bicycle 50 leg raises with hip thrust 70 second plank | Day 27145 second bicycle 52 leg raises with hip thrust 75 second plank | Day 28150 second bicycle 54 leg raises with hip thrust 80 second plank | Day 29155 second bicycle 56 leg raises with hip thrust 85 second plank | Day 30160 second bicycle 58 leg raises with hip thrust 90 second plank |
Exercises explained;
The three exercises included in this 30 day abs challenge are reasonably simple, but with daily repetition and the gradual increase in quantity, they are designed to target and tone your abs.
If you're not familiar with these ab exercises, I've recorded a quick demonstration on each below.
Bicycle
The elbows to knees (otherwise known as the bicycle) works both the upper and lower abdominals.
Lie on the ground / mat, with your hands behind your head supporting the neck.
Pull your stomach muscles in toward the spine and lift your knees to a 90-degree angle.
Twist bringing one elbow to meet the opposite knee as that knee is pulled further toward the chest. The opposite leg will straighten.
From here, twist to the other side pulling the straight leg toward the chest and straightening the already bent leg, essentially making the legs mimic the motion made while riding a bicycle.
It is important to keep your breath at a regular pace and to use your hands to support the head, not pull on it. It is not necessary that the elbows actually touch the knees as long as the twisting motion still occurs.
Leg raises with hip thrust
This exercise targets the lower and middle abdominals.
Begin by lying on the floor with your hands resting along the sides of your body.
Bend your knees and keep your feet raised about two inches off the floor.
Slowly bring your knees up toward your chest, contracting your abdominals while raising the pelvis off the floor.
Hold for a second, and then lower your pelvis and legs back to the starting position.
The movements for this exercise should be done slowly and deliberately.
Plank
The plank is not only a great exercise for your upper, middle and lower abdominals; it is great for the entire body.
Start in the push-up position.
Next bend your elbows and lower down shifting weight from your hands to the forearms.
Pull your stomach into the spine to keep the body in a straight line.
Do not let your hips drop or your rear rise.
Hold for the time noted in each days workout. If this is not possible, hold for as long as possible, then take a five second rest and repeat until the time held in the position reaches a minute, or longer as per that days workout.
The plank is a strength move; the more it is done, the longer it will be possible to hold the position.
Beginners may find it easier to drop the knees to the floor until the muscles have built up enough to hold the plank while resting only on the forearms and toes.
Those more advanced might like to make the plank more challenging by extending an arm and the opposite leg in the air. Hold for a set time, and then change sides.
Eating right for your abs challenge
So now you've got the exercises down and dusted for the 30 day abs challenge, but if you really want people to see those defined abs, you need to get your diet right as well.
You can train as much as you like, but if your diet isn't good, your body will struggle to make any meaningful changes.
A good clean eating diet, with the correct amount of macro nutrients like protein, fats and carbohydrate, worked out to suite your personal body and goals, will ensure great results.
For a full guide on how to calculate your macro nutrients check out this post on sports nutrition.
And for some easy clean eating meal ideas, try these 31 recipes.
Garlic Chicken With Roasted Sweet Potato
Wrapping up your abs challenge
I'm sure you'll enjoy completing this 30 day abs challenge, and I invite you to keep going after you've finished your first thirty days.
Why stop there?
Reset, and start another thirty day challenge. Just select some different ab exercises so that your workouts will have some variety, and your body won't get used to the same training.
Keep at it, and before you know it you'll be sharing #fitspo selfies to be proud of!
