The 30 Day Abs Challenge: Do You Have What It Takes?
In the eyes of many people, as far as an aesthetically pleasing body is concerned, a set of abs that look as if they’ve been chiseled out of granite are arguably considered perfection for people trying to get a summer body that they can be truly proud of.
As far as training your abs is concerned however, not only are a set of lean and defined abdominal muscles considered ideal for people trying to build attractive looking physiques, they’re also considered essential for building core strength and functional strength in the process.
Whether you’re trying to build up your abs so that you look better, or so that you can perform better in everyday life, chances are that if we were to ask you to list more than three ab exercises, you’d probably struggle.
Most people want a set of abs that look as if you can grate cheese on them, but many people are unsure about how to achieve them.
If you’re fed up of having a flat stomach, a flabby stomach, or a decidedly weak core, and are looking for methods of doing something about this, why not take a look at the thirty day abs challenge and see if you have what it takes to last an entire month?
Be warned however, this challenge/program is not for beginners and it is certainly not for the weak of heart.
If you do believe you have what it takes and feel that perhaps your ab training could stand a little tweaking, why not have a go and see how many days you can last.
Week 1
- Day 1: 30 bicycle crunches, 30 exercise ball crunches, 30 stomach crunches, 10 hanging leg raises
- Day 2: 10 leg raises, 15 burpees, 20 frog sit ups, 25 stomach crunches, 30 russian twists
- Day 3: Rest
- Day 4: Plank (1 minute), 30 oblique crunches (15 per side), 20 vertical leg crunches, 20 reverse crunches
- Day 5: 20 jack knife sit ups, 20 exercise ball crunches, 20 bicycle crunches, 20 hanging leg raises
- Day 6: 30 cross body crunches, 20 alternate heel touches, 20 exercise ball crunches, 30 reverse crunches.
- Day 7: Rest
Week 2
- Day 1: 30 reverse crunches, 30 hanging leg raises, 40 oblique crunches (20 per side) 30 heel touches
- Day 2: 30 vertical leg raises, 30 Russian twists, 30 frog sit ups, 30 vertical leg crunches, plank (2 minutes).
- Day 3: Rest
- Day 4: 30 jack knife sit ups, 40 woodcutters (20 per side), 30 alternate heel touches, 30 cross body crunches.
- Day 5: 30 exercise ball crunches, 40 incline stomach crunches, 40 reverse crunches
- Day 6: 20 ski abs, 20 burpees, 30 jack knife sit ups, 40 crunches
- Day 7: Rest
Week 3
- Day 1: 50 crunches, 40 hanging leg raises, 40 jack knife sit ups, 30 frog sit ups
- Day 2: 50 hanging leg raises, 40 crunches, 30 jack knife sit ups, 20 frog sit ups
- Day 3: Rest
- Day 4: Plank (3 minutes), 30 alternate heel touches, 40 cross body crunches, 40 vertical leg raises
- Day 5: 50 woodcutters (25 per side), 40 burpees, 40 cross body crunches, 40 vertical leg raises
- Day 6: Rest
- Day 7: Rest
Week 4
- Day 1: 40 hanging leg raises, 30 jack knife sit ups, 50 crunches, 40 cross body crunches
- Day 2: 60 crunches, 40 hanging leg raises, 40 frog sit ups, 60 wood cutters (30 per side)
- Day 3: Rest
- Day 4: Plank (4 minutes), 60 crunches, 40 cross body crunches, 40 jack knife sit ups, 40 bicycle crunches
- Day 5: 40 burpees, 50 vertical leg raises, 50 tuck crunches, 40 bicycle crunches
- Day 6: Rest
- Day 7: Rest
The final two days of the month
Now that you’re well rested after your two days off, it’s time for the final two days, which will really determine whether you have what it takes. Take a look and see how you feel you can fare:
Day 1: 100 crunches, 80 bicycle crunches, 60 cross body crunches, 40 vertical leg raises, 20 jack knife sit ups.
Day 2: 120 crunches, 100 bicycle crunches, 80 frog sit ups, 60 cross body sit ups, 40 vertical leg raises, plank (3 minutes).