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Who Else Wants to Sculpt Your Abs by This 30-Day Ab Challenge?

Who Else Wants to Sculpt Your Abs by This 30-Day Ab Challenge? 

Wouldn’t it be great to get firm, toned abs and dream core you have always wanted in 30 days? Then try the 30-day ab challenge.

Do you have a belly pouch that makes you feel uncomfortable? Do you avoid wearing certain clothes or engaging in particular social situations, like going to the beach, because of the way your body looks? Want to get rid of these annoying problems? Hey, don’t worry! Here is a 30-day ab challenge that will get you a dream six-pack.


Why Should You Do A 30-Day Ab Challenge?

30-day ab challenges have multiple benefits which are listed below.

  • No equipment required. What’s more, you can do these exercises anywhere, anytime.
  • Provide a variety of movements for almost any fitness level.
  • They help you lose belly fat, sculpt and strengthen your midsection
  • When repeating something for 30 days, you will subconsciously teach yourself to add a certain routine to your lifestyle. That will help you see some amazing results.

Are you ready for a 30-day challenge? Follow the ab workout plan detailed below and hold the chance to get your sexy ab in time.

What’s the 30-Day Ab Challenge Plan?

 Let's break this 30-day ab challenge down. Every week there's a fast ab workout that you'll do. Take five minutes to perform the workout each day in the week. For each move of the workout, do as many as you can in 60 seconds. The right technique with images below will teach you how to do the workout. If you have any questions along the way, come to WishShape and we will be happy to answer them.

Week One

1. Forearm Plank with Knee Dip

Get into a forearm plank position with your shoulders stacked over your elbows, ears away from shoulders, and palms pressed together.

.②Your body should form a straight line between your head and heels. Keep hips square to the ground, bend left knee to gently tap the ground.

③Return to starting position, then repeat on the opposite knee. Continue to alternate knees without letting your hips pike or sag.

2. Basic Crunches

①Lie on your back with knees bent and the soles of feet on the floor. ②Place hands behind your head and open elbows to the sides.

③Keep your lower back pressed against the floor, exhale as you engage your core to lift your head and shoulders up off the ground. On the inhale, release with control to complete one rep.

3. Heel Touches

Lie on your back with knees bent and the soles of your feet on the floor.

②Extend arms along your sides a few inches off the floor with palms facing in, and engage your core to lift your head and shoulders up off the floor.

③Keep your shoulders equidistant from the floor, reach your left hand toward left heel. Repeat on the opposite side to complete one rep, then continue to alternate sides.

4. Reverse Crunch with Bent Legs

Lie on your back and wedge a hand underneath each hip, palms pressing into the floor.

②From this position, bend knees about 90 degrees and press them together as you engage your core to lift both feet off the floor.

③When your knees are over hips, exhale and lift hips a few inches up off the ground. With control, release legs and lower feet back toward the floor without touching to complete one rep.

5. High Knees

Stand with your elbows bent 90 degrees and forearms extended forward, palms facing down.

②Raise your left knee to meet your left hand, then hop onto the left foot as you raise your right knee to meet your right hand.

③Continue to alternate in quick succession.


Week Two

1. Forearm Planks with Alternating Leg Raises

Get into a forearm plank position with elbows underneath shoulders and your body in a straight line from the top of your head to heels.

②Keep hips square to the ground, raise one heel at a time. Continue to alternate for 60 seconds.

2. Cross-Body Crunch with Toe Touches

①Lie on your back with legs extend straight up, ankles stacked above hips.

②Bring both hands behind your head with elbows out to the sides and engage your core to lift your head and shoulders off the ground.

③ From this position, twist from the waist to the right as reach left hand toward the right toes. Release to starting position and repeat on the opposite side.

④Continue to alternate side for 60 seconds.

3. Russian Twists

Sit on the ground with your legs together, knees bent, and feet raised. Bring your palms together at chest level.

Keep your lower body as stable as possible, twist from the waist to turn your upper body all the way to the left.

Repeat on the opposite side and continue to alternate for 60 seconds.

4. Scissor Legs

Lie on your back with your palms underneath hips and engage your core to raise your legs 45 degrees off the ground (lower is harder). keep them as straight as possible.

②Cross your left leg over right leg, then cross right leg over your left leg.

③Continue to alternate in quick succession for 60 seconds without dropping your legs.

5. Mountain Climbers

Get into plank position with palms beneath shoulders, and body in a straight line between the top of your head and heels.

②Drive right knee in toward your chest, then return to starting position.

③Repeat on the opposite side, then continue to alternate sides in quick succession for 60 seconds.


Week Three

1. Plank Hip Dips

Begin in plank position with your forearms on the floor.

②Draw your abs in toward your spine, keep elbows beneath shoulders and palms pressed together, and body in a straight line between the top of your head and heels.

③Twist from the waist to tilt left hip toward the ground, then come back to center and repeat on the opposite side. Continue to alternate sides.

2. Crunch and Hold with Arm Pulses

Lie face-up on your back with legs extended and arms along your sides, palms facing down.

②Keep legs straight and lower back pressed against the floor, engage your core and lift your feet about 45 degrees off the floor.

③Lift your head, neck, and shoulders off the ground as you raise arms until they're parallel to the floor. From this position, pulse arms up and down.

3. Standing Heel Touches

Stand with feet about hips-width apart with toes facing forward, and bend knees about 45 degrees, sitting back into heels.

②From this position, engage your core as you reach left hand to tap left heel, then come back to center.

③Repeat on the opposite side, and continue to alternate sides.

 

4. Reverse Crunch with Straight Legs

Lie on your back with legs outstretched and feet together.

②Bring arms along your sides or under hips for support, and press palms into the floor.

③Keep legs as straight as possible, engage your core as you lift feet straight up over hips.

④Next, raise hips up off the ground to stretch toes toward the ceiling. With control, slowly lower hips to the floor, then lower legs with control as low as you can go without arching your lower back or touching feet to the ground. That's one rep.

3. Cross-Body Mountain Climbers

①Get into a hands plank position with shoulders stacked above wrists and body in a straight line between your head and heels.

②Engage your core as you bend the left knee and bring it in toward the outside of right elbow.

Return to starting position and repeat on the opposite side, this time bending the right knee and bringing it to the outside of left elbow. That's one rep.

Continue to alternate sides, increasing your speed for an extra challenge.

 


Week Four

1. Commandos

Get into hands plank position with shoulders stacked over wrists and your body in a straight line between the top of your head and heels.

Keep hips square to the ground and core engaged, lower down to right forearm, then your left.

Next, come back to a hands plank leading with your left hand. Alternate left hand as you continue.

2. Jackknives

Lie face-up on a mat with arms extended overhead and legs outstretched.

②Engage your core as you simultaneously raise legs 45-degrees off the floor and lift your upper body, bringing arms forward and parallel to the ground for momentum.

③Release to starting position with control and continue.

3. Alternating Side Plank Extensions

Start in a forearm plank position with shoulders stacked over elbows and your body in a straight line between the top of your head and heels.

②Shift your weight into your left forearm as you stack right hip over your left and roll onto the outside of left foot, stacking right foot above it.

③Extend your top arm and leg toward the sky. Then bring both limbs back down and return to forearm plank position.

④Repeat on the opposite side and continue to alternate sides.

4. Reverse Crunch to Hip Raise

Lie on your back with legs outstretched and feet together.

②Bring arms along your sides and press palms into the floor.

③Keep legs as straight as possible, engage your core as you lift feet straight up over hips.

④Next, raise hips up off the ground to stretch toes toward the ceiling. With control, lower one vertebrae at a time until hips are back on the floor.

⑤5Keep your core tight as you lower legs back to starting position to complete one rep.

2.Single-Leg Froggers

Start in hands plank position with wrists stacked beneath shoulders and body in a straight line between the top of your head and heels.

②Step left foot to the outside of left palm. In one dynamic motion, jump left foot back to plank position and right foot to the outside of right palm. ③Then reverse feet and continue to alternate in quick succession.

This challenge is meant to help you shed unwanted belly fat off and strengthen your abs. One more good tip for you! Pair the ab workout with a clean and healthy meal plan, you will see amazing results! How can that work? Click here to find out more secret.



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