Abs workout challenge accelerates building that cool abs, that give you the perfect the type of abdominal muscles
that changes your body posture completely. Do you know you can have it irrespective of who you are or what you
do? You don’t need to be an athlete to have cool abs or a militant.
The whole point of all these is to teach you workouts that will give you cool abs and to take you through a 30 days
abs workout challenge. By the end of 30 days, it will be a history that you once had belly fats and that you didn’t
have a good posture because your commitment to the cause and the workouts will make sure you get all the
benefits it has.
1. Core Roll Up
This one is very effective especially for people new in the world of abs workout.
- Lay on your back with your face up and your arms extended over your head, make it rest on the floor.
- Raise your arms up such that your wrists are over your shoulder directly, this is your starting position.
- Start curling your spine back and forth. Make sure to keep your core tight while doing this abs workout.
Benefits of Core Roll Up
- It stretches your spine and enables you to be more flexible.
- Also, It builds your core strength.
- It improves your focus and concentration.
- It aids metabolism.
2. Reverse Crunch
This is a challenging workout for your abs; you may find it quite easy if you are not that tall. So it’s advisable to do
more reps if you are a short person, for tall people, do the required amount of repetitions stated.
- Lay on your back with your knees inclined at 90 degrees.
- Use your abs to curl your shoulders off the floor. This is your starting point.
- Make sure to engage your core and curl your hips off the floor, bringing your knees towards your chest.
- Exhale and slowly return your hips back to its starting point to make 1 rep.
Benefits of Reverse Crunch
- It strengthens your abs and improves your core strength.
- Also, It decreases your risk of having a problem with your vital organs.
- This daily abs workout is good for your metabolism.
- It improves your mental health.
3. Pilates 100
Practice this abs workout challenge today; convert those fats in your belly to sleek muscles.
- Lie on your back with your legs extended and your arms by your side.
- Lift your legs up and bend them so that they are at an angle 45 degrees.
- Raise your head slightly and lift your arms off the floor but keep your arms on the floor. This is your starting point.
- Pump your arms upward and downward and maintain a breathing pattern. Inhale 5 times and exhale 5 times as you go up and down.
- Practice this breathing patterns 10 times as you pump up and down with your arms.
Benefits of Pilates 100
- This daily abs workout is healthy and essential for your lungs.
- It improves your mental health.
- It is also good for your cardiovascular health.
4. Plank Hop
- Begin in high plank with your palms flat on the ground.
- Ensure your palms are separated shoulder width apart and keep your core engaged. This is your starting point.
- Squeeze your quads by keeping your legs together as you jump your feet forward to your left, bringing your knees towards your left elbow.
- Jump your feet back to the starting point and jump it your right, bringing your knees towards your right elbows.
- Jump your feet together to the starting point to conclude 1 rep.
Benefits of Plank Hop
- It improves your balance and coordination.
- Also, It builds your core strength.
- It is great for your cardiovascular health.
5. High Tension Plank
High tension plank is a common core exercise, but most people don’t get it right.
- Get on all your fours. Turn your palms upwards to the sky.
- Make sure you are straight from your head to your toe.
- Squeeze your quads and your glutes.
- Brace your core in such a way that you are expecting a kick to the stomach.
- Once you feel you have tightened everything, hold the pose for about 50 seconds.
Benefits of High Tension Plank
- High tension plank is an abs workout that keeps your core muscles on fire.
- It makes you more fit when it comes to the physical form.
- It gives you an edge over your colleagues with similar duties.
6. Windshield Wipers
- Start by lying on your back with your knees bent and raised over your hips.
- Engage your core muscles and keep your hips in contact with the floor.
- Rotate your legs to the left and hold for a moment.
- Bring your legs back up and repeat the movement on your right side.
- check for the number of reps and when to do the abs challenge workout.
Benefits of Windshield Wipers
- It’s a powerful core workout for your obliques.
- It builds your rotational core strength, enabling good performances on the track.
7. Pelvic Tilts
This workout is designed to help you strengthen your pelvis. You should try this workout before back pain gets you
writhing on the floor. This workout strengthens your pelvis and it also works in concert with your core muscles and
- Lie on your back, make sure your upper body is on the floor and bend your knees. Also, keep your feet flat on the floor.
- Pull in your belly button towards your backbone. Doing this, your stomach will be kept tight and you will also notice your spine pressing into the floor and your hips rocking back.
- Hold this position for 10 to 15 seconds. During this process, inhale and exhale softly.
- Repeat this core exercise for back pain 10 times.
Benefits of Pelvic Tilts
- This abs workout stabilizes and strengthens your back.
- It stabilizes your spine; makes it more flexible.
- Also, it reduces the risk of back injury.
30 days abs workout challenge
Day 1: You will start day 1 with 20 reps of core roll up.
Day 2: Increase to 30 reps of core roll up on the 2nd day.
Day 3: Slightly increase core roll up to 35 reps on day 3.
Day 4: start the 4th day with 15 reps of reverse crunch and conclude it with 10 reps of core roll up.
Day 5: This day will be exclusively for reverse crunch. Do 30 reps.
Day6: Do 20 reps of core roll up and 20 reps of reverse crunch.
Day 7: Begin early around 6am on the 7th day, do 30 reps of reverse crunch and 10 reps of core roll up.
Day 8: Do 10 reps of pilate 100, continue with 20 reps of core roll up and end with 10 reps of reverse crunch.
Day 9: Do 20 reps of pilate 100 and 30 reps of core roll up.
Day 10: Do 25 reps of pilate 100.
Day 11: Do 20 reps of reverse crunch and 20 reps of pilate 100.
Day 12: Do 15 reps of plank hop, 10 reps of core roll up and 10 reps of pilate 100.
Day 13: Do 15 reps of core roll up and 15 reps of plank hop.
Day 14: On day 14, 30 reps of plank hop and 20 reps of core roll up.
Day 15: Day 15, proceed with 20 reps of plank hop, 10 reps of core roll up and 15 reps of pilate 100.
Day 16: Do 30 reps of plank hop on this day and 20 reps of pilate 100.
Day 17: Do 15 reps of high tension plank, 20 reps of plank hop and 10 reps of pilate 100.
Day 18: Practice 20 reps of high tension plank with 10 reps of core roll up.
Day 19: Do 15 reps of reverse crunch, 10 reps of HTP and 10 reps of pilate 100.
Day 20: on day 20, start with 20 reps of HTP, end with 20 reps of reverse crunch.
Day 21: On day 21, unleash windshield wipers by doing 20 reps, end with 20 reps of pilate 100.
Day 22: Do 20 reps of windwipers, complete with 10 reps of HTP.
Day 23: Do 30 reps of windwipers, 20 reps of core roll up, 10 reps of HTP.
Day 24: Do 15 reps of plank hop, 10 reps of HTP, 20 reps of windwipers.
Day 25: Do 30 reps of windwipers, 15 reps of HTP, 20 reps of pilate 100.
Day 26: Do 20 reps of pelvic tilts, 20 reps of windwipers.
Day 27: on the 27th day, 30 reps of pelvic tilts, 10 reps of HTP and 20 reps of windwipers.
Day 28: Do 30 reps of pelvic tilts and 20 reps of core roll up.
Day 29: Do 20 reps of HTP, 20 reps of pelvic tilts.
Day 30: On the last day, do 5 reps of each abs workout.