30 Days Abs Challenge : Today I am going to present a new topic in our blog. This article is going to be very informative. As in this article, I am going to tell you tips and tricks that you should follow to get attractive Abs. It is a well-known fact that for getting beautiful abs in 30 days, you have to do proper exercise. In this article, I am going to cover all about Day and Week wise strategy to build Attractive Abs in 30 days or, 4 weeks.
So, friends, this article is going to be very beneficial for you. It will give strength to your muscular health. That’s why I am requesting you to stay with us until the end. Let’s start a journey of new knowledge.
In 30 Days Abs Challenge: Week 1
- In 30 days abs challenge, first one and, two days you need to do 30 seconds of each exercise. That includes Lemon Crusher, mountain climber hold, toe reaches and, Planks ups and downs.
- On number 3 day, you need to do three 45 seconds sets of high knees, in 20 seconds.
- On number 4 and 5 days of the first week, you need to repeat number 3 days exercise.
- Number 6 and 7 days, you need to do six sets of 60 seconds sprints with 75 seconds of interval.
- At first, lie flat on the back, than lift your toes and hands. Try to take them away from each other.
- Then sit up on your hip. After sitting such way for 30 seconds, lie back in the same way as previous.
- Repeat this exercise for 5-10 times according to your capability and energy level.
- For doing Top Reaches exercise, you need to lie flat on the back again. Then lift your toes and hands. They should be away from each other.
- After that rise your head and spinal cord towards your rise hand and toes. You need to stay that position at about 30 seconds. After 30 seconds, need to take 15 seconds interval then repeat it once again.
- For doing Mountain Climbers, you need to settle yourself in a straight-arm plank position. After that stack your shoulder over the wrist. Next, you need to bring one knee towards the chest.
- After that, you need to switch your feet and, hold it for a moment. Repeat this 15 times.
- For doing this exercise, you need to get into a forearm plank position. Then push up with one arm, repeat this at about 20 times in a day.
- You should have to take a 30 seconds interval between every 5 push ups.
In 30 Days Abs Challenge: Week 2
- On day 8 and, 9 you need to do 45 seconds each of dead bag exercise. This exercise is beneficial to make lower abs.
- On day 10, you need to do Cardio burst exercise. After that, 40 seconds of HIIT tuck jumps with 20 seconds of rest should be done.
- After that, on 11 number days, you need to do two sets of abs move.
- On day 12 and, 13, you have to do 30 seconds all-out sprints with 75 seconds interval. You need to do it 3-5 times.
- On day 14, you should take a breather.
- For doing this exercise, you need to lie on the back with legs in tabletop. The arm should be extended up towards the ceiling.
- After that, you need to extend one arm back and, opposite leg down. The alternate should be done after it. Repeat it for 45 seconds.
- Support your back by placing on the table.
- After that, rise your legs. Your hand should be placed, under your hip. At that time, you need to raise your leg.
- Stable on that position for 30 seconds. Repeat it 3-5 times in a day.
- Once again, lie on your back on the floor. After that, place your hand near your hip.
- After that, raise your right leg at first. At that time, your left leg will slightly upward.
- After that try alternate for 45 seconds. It will help to grow your side muscle.
- Lie flat on your back, at that time your hand should be the indifferent direction. One should go towards your head, and another is towards your leg.
- After that, raise your left leg and touch it through the right hand. At that time, your hand and leg should produce a 90-degree angle.
- After that, raise your right leg and touch it through the left hand. At that time angle should be 90 degrees.
- Do it for 4-5 times. You will get a vast amount of benefit from this.
In 30 Days Abs Challenge: Week 3
- In 30 days abs challenge, 15, 16 and, 17 days are very crucial. These days you need to do Abs exercise.
- Once again, 30 days abs challenge, 18 and, 19 number days are also very vital. On these days, you need to do side plank rotations, opposite arm/leg exercise, Russian twists and, banana rolls.
- You should put into your mind that 17 and 18 number days are your cardiac day. On these days you need to do sprint exercise. On 21 number days, you should take rest.
Side plank rotations
- Come into a side plank. Your elbow should place below the shoulder.
- After that, turn downward into an elbow plank depending on both elbows.
- Depending upon your feet and elbow, you need to do ups and downs for a minute. After one minute, take 30 seconds rest and repeat it once again.
The opposite arm/leg exercise
- At first, lie on the floor. Then through your hand and legs raise your body. Stay at that position for one minute. After that, raise your hand towards the direction of the head. At the same time, you should have to build your leg in the opposite direction.
- You should take it into your mind that, if you are raising right hand, should have to build your left leg or, vice versa.
- After taking that posture, you have to do push up, near about 2-3 times.
- For doing Russian twist, you need to sit sacrum on the floor. Your leg should be placed on the tabletop position. The back should touch the ground.
- At that time, your hand should take pray posture.
- After that, you need to twist to the left after placing your left elbow on the floor. The same activity in case of right twisting.
- Lie on the back, arms overhead and, legs should extend off the ground.
- Then, you need to roll on the floor. At that time, your hands and legs should be in the same posture. You need to hold superman pose.
In 30 Days Abs Challenge: Week 4
- In 30 days abs challenge last 7 days or, last week is a little different or, hard.
- This period, you need to do abs exercise one set in this 22 and, 23 number days.
- Once again, you need to do abs exercise two sets in this 25 and, 26 number days.
- Here sets refers to various exercise these are like kneeling medicine ball slam, resistance band bicycle presses, resistance band plank jacks, bicycles and, kneeling medicine ball chops.
- In 30 days abs challenge workout, 27 number days, you need to do Cardio power workout.
- 28 number days you need to take rest.
- Day 29, you need to repeat the exercise schedule that you started in the first week.
- On day 30, you have to do every core exercise, at about 30 seconds each.
The kneeling medicine ball slam
- First, you need to take a high kneeling position. Then pick a medicine ball from the right side and place it over your head through hands.
- After that place this ball in the left side.
- Repeat it for 10 times, you can take 15 seconds interval of each picking.
Resistance band bicycle presses
- For doing this exercise, you need to lie on the floor on back. Then place your hands behind your head. Before doing this, you need to wrap your legs through the resistant band.
- After that, you should have to try stretching your legs. It seems like a bicycle running posture.
- At that time you need to rotate your shoulder as well
- Repeating time should be 50 seconds.
Resistance band plank jacks
- For doing this, you need to come into straight-arm plank position. At that time, you should be placed below the shoulder. Place a band around your ankles.
- Bring your ankle together, than once again make a distance between them. Repeat this exercise for 50 seconds.
- First, you need to take bicycle position on the back on tabletop. After that, twist your left elbow to the right leg.
- After that, twist your right elbow to the left leg. Repeat it for 50 seconds.
Kneeling medicine ball chops
- Come into a high kneeling position. Then hold a medicine ball into your hand just below the right hip.
- Then, lift the ball over the left shoulder, repeat it for 50 seconds or more according to your energy level or, capability.
Friends, this is all about 30 days of abs challenge. As this article contains a lot of data including abs challenge. It will help to get an attractive muscular body and abs as well. This article also gives you adequate knowledge about all exercise or, work out that you need to do to get beautiful abs.
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