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.

    #Exercise / Sets
    13/4 Sit-up2 sets • 15 reps
    3/4 Sit-up
    2Floor Crunches2 sets • 5 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee2 sets • 5 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :15.
    Front Plank
  • 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.

    #Exercise / Sets
    13/4 Sit-up2 sets • 17 reps
    3/4 Sit-up
    2Floor Crunches2 sets • 7 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee2 sets • 7 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :20.
    Front Plank
  • 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.

    #Exercise / Sets
    13/4 Sit-up2 sets • 19 reps
    3/4 Sit-up
    2Floor Crunches2 sets • 9 reps
    Floor Crunches
    3Leg Raise Slightly Bent Knee2 sets • 9 reps
    Leg Raise Slightly Bent Knee
    4Front Plank1 set • :20.
    Front Plank
See the full workout in the Fitwill app.
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