30 Day Abs Challenge (Intermediate)

Home | Challenge | Intermediate: 30 Days

The 30 Day Abs Challenge for intermediate levels is perfect for sculpting and defining your abdominal muscles. This program incorporates sit-ups, floor crunches, front planks, and leg raises with slightly bent knees to help you achieve a stronger and more toned core. Each exercise is tailored to progressively challenge your core strength over the course of 30 days. This workout is ideal for those looking to take their abdominal training to the next level and achieve visible results within a month. As with any workout, it's important to maintain a balanced diet to support your efforts and achieve optimal results.

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Day 1

Get ready to strengthen and tone your core with this intense abs workout. Begin with 3/4 sit-ups, performing 15 reps for 2 sets to engage your upper and lower abs. Then transition to floor crunches, focusing on proper form and control with 2 sets of 5 reps. Next up, target your lower abs with leg raises slightly bent at the knee, 2 sets of 5 reps each, for an effective burn. Finish off the workout with a front plank, holding for 15 seconds to engage your entire core and build endurance. Remember to engage your core muscles throughout each exercise and focus on controlled movements. Proper form is key to maximizing the effectiveness of these exercises. Increase the challenge as you progress by adding more sets, reps, or time to the plank. Make sure to maintain a healthy diet and stay hydrated to support your fitness goals and see results.

1. 3/4 Sit-up: 2 sets • 15 reps

2. Floor Crunches: 2 sets • 5 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 5 reps

4. Front Plank: 1 set • :15.

Day 2

This abs workout is designed to target your core muscles and enhance stability. The routine includes 3/4 sit-ups, floor crunches, leg raises with slightly bent knees, and front planks. The workout is structured to challenge your abdominal muscles through a range of movements.

The 3/4 sit-up engages the upper, lower, and oblique ab muscles, promoting overall core strength. Floor crunches specifically target the rectus abdominis, while the leg raises with slightly bent knees emphasize the lower abs. The front plank helps to strengthen the entire core and improve stability. Each exercise is performed for 2 sets with a specific number of reps, ensuring both intensity and progression in the workout.

Incorporating this abs routine into your fitness regimen can contribute to improved posture, enhanced athletic performance, and reduced risk of injury. Remember to engage your core throughout each exercise, exhale as you contract the muscles, and maintain proper form for maximal benefit.

1. 3/4 Sit-up: 2 sets • 17 reps

2. Floor Crunches: 2 sets • 7 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 7 reps

4. Front Plank: 1 set • :20.

Day 3

This workout is designed to target your abdominal muscles and help you build a stronger core. First, perform 3/4 sit-ups, completing 19 reps for each of the 2 sets. Ensure that your back is firmly pressed to the floor to engage your core effectively. Follow this up with floor crunches, doing 9 reps for 2 sets. Maintain proper form and engage your abs throughout the exercise to maximize effectiveness.

Next, incorporate leg raises with slightly bent knees, focusing on controlled movements. This exercise helps target the lower abs and can be done for 2 sets of 9 reps. Make sure to keep your lower back in contact with the floor and avoid swinging your legs to maintain tension on the abdominal muscles.

Finish this workout with a front plank, holding for 20 seconds. This isometric exercise effectively engages all the major core muscles. Ensure your body forms a straight line from head to heels and engage your abdominal muscles to maintain proper form. Including this workout in your routine will help you build a solid foundation and achieve a toned and strong core.

1. 3/4 Sit-up: 2 sets • 19 reps

2. Floor Crunches: 2 sets • 9 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 9 reps

4. Front Plank: 1 set • :20.

Day 4

This targeted core workout is designed to help you strengthen and tone your abdominal muscles. Start with 3/4 sit-ups, performing 21 reps for 2 sets. This exercise focuses on engaging both your upper and lower abs, providing a complete core challenge. Follow this with floor crunches, doing 11 reps for 2 sets, to further target your abdominal muscles. The leg raise with slightly bent knees is next, aiming to work your lower abs and hip flexors. Complete 2 sets of 11 reps for this exercise. Lastly, finish with a front plank, holding for 25 seconds to engage your entire core, including your deep stabilizing muscles. Remember to maintain proper form and control throughout each exercise for optimal results. Perform this core workout routine regularly to see improvements in your abdominal strength and definition.

1. 3/4 Sit-up: 2 sets • 21 reps

2. Floor Crunches: 2 sets • 11 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 11 reps

4. Front Plank: 1 set • :25.

Day 5

Developing a strong core is essential for overall fitness and stability. This workout is designed to target your abdominal muscles and help you build a solid foundation. Starting with 3/4 sit-ups, aim to complete 2 sets of 23 reps. This exercise engages your entire core and strengthens the abdominal muscles effectively. Follow this with floor crunches, performing 2 sets of 13 reps, to further engage and strengthen your midsection.

Next, challenge your lower abs with leg raises with slightly bent knees. Complete 2 sets of 13 reps to maximize the engagement of your lower abdominal muscles. Finally, finish with a front plank, holding the position for 30 seconds to work on your overall core strength and stability. This workout routine offers a comprehensive approach to core strengthening, enhancing your overall fitness and helping you achieve your fitness goals.

1. 3/4 Sit-up: 2 sets • 23 reps

2. Floor Crunches: 2 sets • 13 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 13 reps

4. Front Plank: 1 set • :30.

Day 6

This ab workout routine is designed to help you build a strong core and sculpt your abdominal muscles. It consists of 3/4 sit-ups, floor crunches, leg raises with slightly bent knees, and a front plank. The 3/4 sit-up targets the upper and lower abdominal muscles, while the floor crunches focus on the midsection. The leg raises with slightly bent knees engage the lower abs, and the front plank works the entire core, including the transverse abdominis, rectus abdominis, and obliques.

To perform the workout, start with 2 sets of 25 reps of 3/4 sit-ups, followed by 2 sets of 15 reps of floor crunches and leg raises with slightly bent knees. Finish the routine with a 35-second front plank. Remember to engage your core muscles throughout each exercise and maintain proper form for optimal results. As you progress, you can increase the number of sets or reps to continue challenging your abdominal muscles and promoting strength and definition. Incorporate this ab workout into your fitness routine to work towards a stronger, more defined core.

1. 3/4 Sit-up: 2 sets • 25 reps

2. Floor Crunches: 2 sets • 15 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 15 reps

4. Front Plank: 1 set • :35.

Day 7

Get ready to work your core with this effective workout routine. Begin with 3/4 sit-ups, performing 2 sets of 10 reps to engage your abdominal muscles. Follow this up with floor crunches, focusing on form and control as you complete 2 sets of 10 reps. Next, challenge your core with leg raises, slightly bending your knees and aiming for 2 sets of 10 reps. Finally, finish strong with a front plank, holding the position for 20 seconds to engage your entire core. Consistency is key, so aim to perform this workout at least three times per week to see improvements in your core strength and stability.

1. 3/4 Sit-up: 2 sets • 10 reps

2. Floor Crunches: 2 sets • 10 reps

3. Leg Raise Slightly Bent Knee: 2 sets • 10 reps

4. Front Plank: 1 set • :20.

See the full workout in the Fitwill app.

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