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Do you dream to flaunt your perfectly chiseled body? Can you keep up to your commitment? If yes, then 30 Day Ab Challenge is for you! With such magical exercise, you have all the chance to transform your flab to fab, only in 30 days. Unbelievable?
Every day is an ideal day to include physical activity in your schedule. So, why not today? After all, who’s not fond of attaining a beach-worthy body? Not only that, but Abs Workout for Beginners will play a dominant role in strengthening the Powerhouse of your Body- Your Core!
Get summer ready with firm and toned abs in just 30 days. Let’s know how to get well-defined abs. You can follow the best-ever Abs Challenge Workout introduced here-
NOTE- Repeat every exercise for 30-50 times each day.
DAY 1 (MONDAY)- 30 seconds each
Dead Bug, Sit-up, Russian Twist
DAY 2 (TUESDAY)- 40 seconds each-
Dead Bug, Sit-up, Russian Twist
DAY 3 (WEDNESDAY)- 50 seconds each
Dead Bug, Sit-up, Russian Twist
DAY 4 (THURSDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist
DAY 5 (FRIDAY)- 40 seconds each
High Knees (Rest- 20 seconds)
DAY 6 (SATURDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist
DAY 7 (SUNDAY)- REST
DAY 8 (MONDAY)- 30 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 9 (TUESDAY)- 40 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 10 (WEDNESDAY)- 50 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 11 (THURSDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 12 (FRIDAY)- 40 seconds each
Frogger (Sets- 5 times), (Rest- 20 seconds)
DAY 13 (SATURADY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 14 (SUNDAY)- REST
DAY 15 (MONDAY)- 30 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Mountain Climbers
DAY 16 (TUESDAY)- 40 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 17 (WEDNESDAY)- 50 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 18 (THURSDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 19 (FRIDAY)- 40 seconds each
Tuck Jump (Sets- 5), (Rest- 20 seconds)
DAY 20 (SATURDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise
DAY 21 (SUNDAY)- REST
DAY 22 (MONDAY)- 30 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Walking Plank
DAY 23 (TUESDAY)- 40 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Walking Plank
DAY 24 (WEDNESDAY)- 50 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Walking Plank
DAY 25 (THURSDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Walking Plank
DAY 26 (FRIDAY)- 40 seconds each
Burpee (Sets- 5), (Rest- 30 seconds)
DAY 27 (SATURDAY)- 60 seconds each
Dead Bug, Sit-up, Russian Twist, Leg Raise, Walking Plank
DAY 28 (SUNDAY)- REST
DAY 29 (MONDAY)- 40 seconds, Rounds- 3
High Knees, Tuck Jump, Frogger, Burpee (Rest- 20 seconds)
DAY 30 (TUESDAY)- 60 seconds each, Rounds- 2
Dead Bug, Sit-ups, Russian Twist, Leg Raise, Walking Plank
Now that you know what exercises to do and for how long, you must also know how each of the exercises mentioned in your 30 Days Ab Challenge Routine For Beginners is beneficial.
DEAD BUG-
Dead Bug is the love of most of the fitness trainers for achieving six-pack abs. It fires up your core while leaving a great impact on both the front and back of your body.
Do you know How to Perform Dead Bugs? Get the tip-
With the neutral spine and hips along with keeping your knees at right angles, lie on your back.
Place your palms into your thighs right above your knees.
Without moving your pelvis and ribs, pull your abs to your spine while stretching your right arm and leg out till the time they become parallel to the floor.
Remember to keep your torso and spine completely still when you’re moving legs and arms.
Make way to the position from where you started.
Repeat the same on the left side, and you’ll complete your one rep!
SIT-UP-
Flat tummy is always trendy! Are you following the fitness fashion? If you don’t want to hold your breath to fetch your tummy in every time, then switch to Sit-ups very soon! Sit-ups are perfect to tone the ab area and improve hip flexor strength.
Some effective Sit-ups for a flat tummy and strong Abs you can try are-
- Hands to Heels
- Straight Leg Sit-ups
- Butterfly Sit-ups
- V-Sit Russian Twist
- Bent Leg Sit-ups
- V-Ups
- Oblique V-Ups
- Weighted Sit-ups
RUSSIAN TWIST-
Who doesn’t want to carve out six-pack? All of us! Russian Twist is a great exercise to get toned abs, which makes it a major part of the 30 Day Ab Challenge For Beginners. With providing you good cardio, it strengthens your muscles. So, strike that ab flab with Russian Twist.
LEG RAISE-
Those bothering jelly-bellies can now be transformed into toned abs with Leg Raises. Leg lift creates a massive impact on your rectus abdominis, resulting in toning your tummy. Practice Leg Raises to improve your posture, minimize lower back pain, and giving your mid-section complete support.
HIGH KNEES-
Melting off belly fat becomes way more convenient with High Knees workout. With this exercise, you can burn a chunk of calories by involving your deepest core muscles. Get a sculpted six-pack with practicing High knees and say goodbye to your belly muffin top!
FROGGER-
The experience to feel light and fit is unbeatable. If your motive is to look slim with having toned abs, all you need to do is jump like a frog.
Start with squatting while placing both your hands in front of you making your way down to the ground. Now take a jump with tapping your heels simultaneously. Enjoy this workout and stop not until you complete your 30 Day Ab Challenge.
MOUNTAIN CLIMBERS-
Wondering how to get chiseled abs? Mountain Climber Exercise will help you get a killer body and toned abs. Get your biceps, triceps, deltoids, core, hamstrings, quads, and glutes working with adding Mountain Climbers in your 30 Day Ab Challenge routine.
TUCK JUMP-
Shedding that stubborn tummy fat seems difficult, but not anymore with Tuck Jump Exercise. This power move provides drill training to your belly and burns a maximum number of calories in a very short span of time. Wait not to pick this workout and making your abs tight like never before!
WALKING PLANK-
Like other physical activities, including Walking Plank in your 30 Day Ab Challenge will aid you to lose extra fat, exposing beautifully toned abs. Get the best body and rock every beach look with Walking Planks!
BURPEE-
Wish for a great core? You probably can’t miss Burpee! Burn fat at maximum strength with killer Burpee Exercise sessions. This will be certainly an additional perk to fulfill your 30 Day Ab Challenge.
Those who want a tucked in tummy and abs to boast, you can always do the 30 Day Flat Ab Challenge For Beginners. Check with well-versed fitness trainers before indulging yourself into any kind of fitness training.
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