30 Day Abs Challenge

Home | Challenge | Beginner: 30 Days

The 30 Day Abs Challenge is designed to help beginners strengthen and tone their core muscles at home. With a combination of sit-ups, floor crunches, front planks, and leg raises, this program is perfect for anyone looking to kickstart their fitness journey. The gradual progression over 30 days allows participants to build up their core strength while minimizing the risk of injury. Consistency is key, and with daily dedication, participants can expect to see improvement in their abdominal strength and definition. This challenge is a great way to establish a routine and create a strong foundation for future fitness goals.

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  • Day 1

    Get ready to work your core with this targeted workout. Begin with 3/4 sit-ups to engage your abdominal muscles and improve core stability. Transition into floor crunches to further target your abs, followed by leg raise with slightly bent knees to challenge your lower abs. Finish off with a front plank to strengthen your entire core and improve overall stability. Remember to focus on form and controlled movements for maximum benefit. Consistently incorporating this core routine into your workout regimen will help build a strong and toned midsection, enhancing your overall strength and fitness. Don't forget to pair this workout with a balanced diet rich in lean protein, healthy fats, and plenty of fruits and vegetables for optimal results.

    #Exercise / Sets
    13/4 Sit-up1 set • 15 reps
    3/4 Sit-up
    2Floor Crunches1 set • 5 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee1 set • 5 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :10.
    Front Plank
  • Day 2

    This core-focused workout is designed to target your abdominal muscles with a combination of exercises that will help you build strength and stability in your core. The workout begins with 3/4 sit-ups, aimed at engaging your upper and lower abs. Following this, floor crunches are included to further challenge your core muscles and improve overall definition. The leg raise slightly bent knee exercise is next, targeting your lower abs and hip flexors. Finally, the workout concludes with a front plank, a great isometric exercise that activates the entire core, including the transverse abdominis, rectus abdominis, and obliques. By incorporating these exercises into your routine, you'll be on your way to developing a stronger, more stable core, which can positively impact your overall performance in various activities and reduce the risk of injury.

    #Exercise / Sets
    13/4 Sit-up1 set • 17 reps
    3/4 Sit-up
    2Floor Crunches1 set • 7 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee1 set • 7 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :12.
    Front Plank
  • Day 3

    Looking to strengthen and tone your core? This workout routine is designed to target your abdominal muscles and help you build a strong, stable core. The 3/4 sit-up, floor crunches, leg raise with slightly bent knee, and front plank are all effective exercises to engage and challenge your core muscles. Beginning with 1 set of 19 reps of 3/4 sit-ups, you'll engage your entire core while also working on strengthening your back muscles. Moving on to floor crunches for 1 set of 9 reps will further engage your abs, followed by leg raises with slightly bent knees for 1 set of 9 reps, which targets the lower abs and hip flexors. To finish off, the front plank for 1 set of 14 seconds will engage your entire core and help improve your stability and endurance. Remember to engage your core muscles throughout each exercise and maintain controlled, steady movements. This routine can be a great addition to your overall fitness program and can help you improve your performance in various physical activities as well. Remember to focus on your breathing and form to get the most out of each exercise. With consistent practice, you'll notice improvements in your core strength and stability.

    #Exercise / Sets
    13/4 Sit-up1 set • 19 reps
    3/4 Sit-up
    2Floor Crunches1 set • 9 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee1 set • 9 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :14.
    Front Plank
See the full workout in the Fitwill app.
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