The 30-day shredded abs challenge is designed to help you sculpt and strengthen your core. This beginner-friendly workout includes exercises like alternate heel touches, elbow to knee side plank crunches, front plank, Russian twist with hands on chest, and superman push-up. By following this program, you'll be able to build a strong and defined midsection in just 30 days. The combination of these exercises targets the different muscles in your abdomen, helping you achieve a well-rounded core. Stick to the challenge, and you'll see significant improvements in your core strength and definition.
This core-focused workout is designed to strengthen and tone your abdominal muscles. Start with a front plank to engage your entire core and hold for 1 minute to build endurance. Follow this with three sets of alternate heel touches to target the obliques and improve flexibility. Next, challenge your core and upper body with superman push-ups, aiming for 10 reps per set. Then, move on to russian twists with hands on chest to engage the obliques and transverse abdominis. Finish the workout with elbow to knee side plank crunches, focusing on controlled movements to engage the entire core. Remember to maintain proper form throughout to maximize the benefits of each exercise and reduce the risk of injury.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 2
This workout is designed to target your core muscles, helping you build strength and stability. The workout begins with a front plank, which is an isometric exercise that engages your core, shoulders, and glutes. Holding the plank for one minute will challenge your endurance and help improve overall core strength. Next, you will perform alternate heel touches to engage your obliques and further strengthen your core. The superman push-up is an advanced variation of the traditional push-up, requiring a high level of strength and coordination. By lifting both your arms and legs off the ground simultaneously, you engage multiple muscle groups, including your back, glutes, and core. The russian twist with hands on chest engages your obliques and helps improve rotational strength, while the elbow to knee side plank crunches target the obliques and hip flexors, promoting better stability and balance. By incorporating these exercises into your workout routine, you can make significant progress in building a strong and stable core.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 3
Get ready to challenge your core with this intense workout. The workout begins with a front plank, engaging your entire core and stabilizing muscles. Then, move onto alternate heel touches to work your obliques. Next, the superman push-up will test your strength and stability while also engaging your back muscles. Following, the Russian twist with hands on chest targets the obliques and helps to build rotational strength. Finally, the elbow to knee side plank crunches focus on your obliques and hip flexors.
Remember to maintain proper form throughout each exercise. Engage your core by pulling your belly button in towards your spine and keep your breathing steady. It's important to focus on quality over quantity, so perform each rep with control and intention. And don't forget to stay hydrated and fuel your body with nutritious food to support your workout efforts. Challenge yourself and enjoy the burn as you strengthen your core!
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 4
Get ready to strengthen your core with this intense workout routine that targets all the major muscles of your abdomen and lower back. Start with a front plank to engage your entire core for 1 minute, then move on to alternate heel touches to work your obliques. The superman push-up challenges your overall core strength and stability, while the Russian twist with hands on chest helps you tone your obliques and lower abs. Finish off with elbow to knee side plank crunches to really fire up your obliques and get that burn. Remember to maintain proper form for each exercise and breathe throughout to maximize the effectiveness of the workout. With consistency and proper nutrition, you'll be on your way to a stronger, more defined core in no time!
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 5
Get ready to strengthen your core with this intense workout! Start with front planks, holding the position for one minute to engage your entire core. Then, move on to alternate heel touches, targeting your obliques with three sets of 10 reps. The superman push-up follows, challenging your core, chest, and back muscles with three sets of 10 reps. For an intense abdominal workout, perform Russian twists with hands on chest, and finish with elbow to knee side plank crunches to target your obliques. Make sure to maintain proper form throughout each exercise and focus on controlled movements to maximize effectiveness.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 6
Welcome to this core-strengthening workout designed to improve your stability and build a solid foundation. The workout includes a variety of exercises such as front planks, alternate heel touches, superman push-ups, Russian twists, and elbow to knee side plank crunches. Start with a 1-minute front plank to engage your entire core and build endurance. Next, move on to 3 sets of 10 reps of alternate heel touches to target your obliques and improve flexibility. Then, challenge yourself with superman push-ups, aiming for 3 sets of 10 reps to enhance your overall core strength and stability. Follow this up with 3 sets of 10 reps of Russian twists with hands on chest to work your obliques and improve rotational strength. Finish your workout with 3 sets of 10 reps of elbow to knee side plank crunches, focusing on your obliques and hip flexors. Remember to maintain proper form and engage your core throughout each exercise for maximum benefit. Make sure to rest as needed between sets and stay hydrated throughout the workout to optimize your performance. Enjoy the challenge and feel the improvements in your core strength and stability!
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 7
Get ready to strengthen and sculpt your core with this workout routine. Start with a front plank to engage your entire core, holding for 1 minute to build endurance and stability. Next, move on to alternate heel touches to target your obliques, performing 3 sets of 10 reps to work on toning and defining your waistline. Then, challenge your upper body and core strength with superman push-ups, focusing on 3 sets of 10 reps to enhance your overall stability. To further engage your core and improve rotational strength, incorporate Russian twists with hands on chest into your routine, completing 3 sets of 10 reps. Finally, fire up your obliques and enhance your balance with elbow to knee side plank crunches, performing 3 sets of 10 reps on each side. This comprehensive workout will help you achieve a solid core and improve functional strength for everyday activities.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 8
This intense core workout focuses on building strength and stability in the abdominal and lower back muscles. The first superset starts with front planks, engaging the entire core and stabilizing the body. Following this, alternate heel touches target the oblique muscles, providing a challenging yet effective exercise. The next exercise, superman push-ups, add an element of difficulty by incorporating a whole body workout with a focus on the core. The second superset starts with Russian twists, which engage the obliques and the lower back, providing a comprehensive core workout. The workout ends with elbow to knee side plank crunches, a challenging exercise that targets the obliques and helps to develop overall core strength.
To maximize the benefits of this workout, it's essential to maintain proper form throughout each exercise. Keep the core engaged and focus on controlled movements to get the most out of each rep. It's also important to breathe regularly and avoid holding your breath, especially during challenging exercises like superman push-ups. Consistency is key, so aim to perform this workout at least three times a week to see significant improvements in core strength and stability.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 9
This core-focused workout is designed to target your abdominal muscles, obliques, and lower back to improve strength, stability, and posture. The front plank helps engage the entire core, including the transverse abdominis, rectus abdominis, and the obliques. Alternate heel touches are effective for targeting the oblique muscles, increasing flexibility, and reducing the risk of lower back pain.
The superman push-up is an advanced bodyweight exercise that effectively works the entire core, including the rectus abdominis, obliques, and lower back muscles. Russian twists with hands on the chest are great for developing rotational core strength and enhancing overall core stability by targeting the obliques and transverse abdominis.
Elbow to knee side plank crunches engage the obliques, rectus abdominis, and transverse abdominis to strengthen the core and improve rotational stability. This workout routine is a great way to build a strong and functional core that will benefit your overall fitness and daily activities.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 10
Get ready to challenge your core with this intense workout! First, start with a front plank to engage your entire core for 1 minute. Then, move on to alternate heel touches to target your obliques and increase stability. Next, the superman push-up will not only work your core but also engage your upper body and lower back. Russian twists with hands on your chest will fire up your obliques and help improve rotational strength. Finally, elbow to knee side plank crunches will effectively target your obliques and transverse abdominis. Remember to maintain proper form and engage your core throughout each exercise. With dedication and consistency, this workout will help you strengthen and tone your midsection, improving overall stability and core strength.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 11
Get ready for a challenging full-body workout that will strengthen your core and improve your overall stability. This workout consists of five exercises designed to engage multiple muscle groups and improve your muscular endurance. To start off, the front plank will engage your core, back, and shoulders, helping you build a strong foundation. Follow that up with alternate heel touches to target your obliques and further strengthen your core. Keep pushing with the superman push-up, which works your chest, shoulders, and core simultaneously. Next, the Russian twist with hands on your chest will engage your core and improve your rotational strength. Finally, the elbow to knee side plank crunches will target your obliques and help enhance your overall stability. Aim for controlled movements and focus on proper form throughout the workout for maximum effectiveness. With dedication and consistency, you can build a stronger, more resilient body with this workout.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 12
This workout is designed to challenge and strengthen your core muscles. It consists of five exercises that target different areas of your core. The workout starts with a front plank, which is a great isometric exercise for the entire core, including the abs, back, and shoulders. Next, you will do alternate heel touches, which work the obliques and help improve overall core stability. The superman push-up is a dynamic movement that engages the lower back, glutes, and hamstrings, providing a comprehensive core workout.
Following that, you will do Russian twists with hands on chest, an excellent exercise to target the obliques and improve rotational strength. Finally, you will finish the workout with elbow to knee side plank crunches, which effectively engage the obliques and help enhance core stability. Repeat each exercise for the specified number of sets and reps. Remember to focus on maintaining proper form and breathing throughout the workout for optimal results.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 13
Get ready to engage your core and work those abdominal muscles with this intense workout routine. This workout is designed to target your core from all angles and help you build a strong and stable midsection. Starting with a challenging front plank to build endurance, you'll move on to alternate heel touches to target your obliques and superman push-up to engage your entire core. Russian twists with hands on chest will further work your obliques while enhancing rotational strength. Finally, elbow to knee side plank crunches will help you achieve a sculpted core and enhance overall stability. Remember to focus on proper form, breathe through each movement, and stay consistent with your workouts to see results.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 14
Ready to strengthen and define your core? This workout is designed to do just that! The front plank is a fantastic exercise to engage not only your core, but also your entire body. Follow it up with alternate heel touches, which target the obliques, and superman push-ups, which engage the entire core and upper body. The Russian twist with hands on chest is a great way to further work your obliques, while the elbow to knee side plank crunches provide a dynamic movement to really challenge your core stability and strength. Remember to keep proper form and breathe throughout each exercise. Consistency is key, so aim to perform this workout 3 times a week for best results.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 15
Get ready for a challenging and effective workout routine that targets your entire body. The workout includes five exercises designed to enhance strength, stability, and core muscles. We'll start with a front plank, followed by alternate heel touches, superman push-ups, Russian twists with hands on chest, and elbow to knee side plank crunches. This workout is split into sets and reps to help you build endurance and improve overall fitness.
Front planks are amazing for building core strength and stability, while alternate heel touches work on your oblique muscles, bringing definition to your midsection. Superman push-ups challenge your upper body and core, requiring strength and control. Russian twists with hands on chest engage your entire core and help to tighten the waistline, and elbow to knee side plank crunches are perfect for toning your side abs. Join us as we take you through this dynamic and effective workout to help you achieve your fitness goals.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 16
Get ready to strengthen and define your core with this intense workout routine. The workout consists of five exercises that target your abdominal muscles, obliques, and lower back. This workout will help improve your core stability, increase muscular endurance, and sculpt your midsection. The first exercise, Front Plank, is a classic isometric hold that engages your entire core, including your transverse abdominis and rectus abdominis muscles. This exercise helps to build strength and endurance in your core muscles. Next, the Alternate Heel Touches target your obliques while also engaging your upper and lower abs. This exercise helps in toning and defining your midsection. To further challenge your core, the Superman Push-up is included to work on your back, shoulders, and abdominal muscles. This exercise not only targets your core but also improves upper body strength. To wrap up the workout, Russian Twist With Hands On Chest is an effective exercise for working the obliques, while also engaging the lower back and hip flexors. The last exercise, Elbow to Knee Side Plank Crunches, is an advanced movement that challenges the obliques and transverse abdominis. This exercise helps in sculpting a strong and defined midsection. With the correct form and intensity, this workout can help you achieve great results. Make sure to maintain proper nutrition and rest alongside this workout to see maximum benefits.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 17
Get ready to challenge your core with this intense workout! This routine is designed to target your abs and obliques, helping you build a strong and stable core. The workout begins with front planks to engage your entire core and improve overall stability. Next, alternate heel touches target the obliques, emphasizing the waistline and enhancing definition. The superman push-up, a dynamic and gravity-defying move, not only focuses on the core but also engages the entire upper body. Following this, Russian twists with hands on chest intensify the oblique work while also engaging the lower back and hip flexors. Finally, elbow to knee side plank crunches provide a challenging finish, targeting the obliques and creating a strong rotational core. Consistency is key with this workout, so aim to perform it regularly for noticeable improvements in core strength and stability!
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 18
This full-body workout routine is designed to improve core strength and stability. It includes a variety of exercises aimed at targeting different muscle groups. The workout starts with a front plank, which is a great core exercise that also engages the shoulders, chest, and back. Next, the alternate heel touches work the obliques and help to improve flexibility. The superman push-up is a challenging movement that targets the chest, shoulders, and core. The Russian twist with hands on chest is an effective exercise for the obliques and lower back. Finally, the elbow to knee side plank crunches is a great way to work the obliques and improve overall core strength. This workout is great for individuals looking to build a strong and stable core, and it can be modified for different fitness levels.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 19
This workout is designed to target and strengthen your core muscles. It consists of five exercises that will challenge your abdominal and back muscles, as well as improve your overall stability and balance. The workout begins with a front plank, which is a static hold that engages the entire core, including the rectus abdominis, transverse abdominis, and obliques. Holding this position for 1 minute will help to build endurance and stability in the core muscles.
Following the plank, you will move on to alternate heel touches, which target the obliques. By reaching for your heels while lying on your back, you will engage the side muscles of the abdomen. This exercise is performed for 3 sets of 10 reps each, helping to strengthen and tone the oblique muscles.
Next, the superman push-up adds a dynamic element to the workout, challenging the core and upper body simultaneously. This exercise requires you to lift your arms and legs off the ground while maintaining a push-up position, engaging the lower back, glutes, and shoulders. Performing 3 sets of 10 reps will help improve strength and stability in the entire core region.
The Russian twist with hands on the chest is a great exercise for targeting the obliques and improving rotational strength. Sitting on the floor, you'll twist your torso from side to side, working on the muscles that assist with rotation and stability. Finally, the elbow to knee side plank crunches will work the obliques and the transverse abdominis, helping with side-to-side movements and core stability.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 20
In this workout, we focus on strengthening your core muscles. The workout consists of five exercises, beginning with front planks to engage your entire core, including your transverse abdominis, rectus abdominis, and obliques. Following the planks, you'll move on to alternate heel touches, targeting the obliques to enhance stability and strength. Next, the superman push-up engages the core while also working the upper body to improve overall strength and balance.
Continue with Russian twists, which primarily target the obliques and improve rotational core strength. Finish the workout with elbow to knee side plank crunches to work on the obliques and transverse abdominis.
Perform each exercise with proper form to maximize results and minimize the risk of injury. Remember to engage the core muscles throughout each movement, exhale on exertion, and maintain proper breathing to optimize your workout.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 21
This workout plan is designed to target your core muscles and enhance your stability. It incorporates a variety of exercises that will challenge your abdominal muscles, obliques, and lower back. The workout begins with a front plank to engage your entire core for 1 minute, setting the tone for the rest of the routine. Next, you'll move on to alternate heel touches, targeting the oblique muscles for 3 sets of 10 reps to improve your waistline. Following this, the superman push-up will engage your core, arms, and chest, helping to strengthen your entire upper body. The Russian twist with hands on chest is a great exercise to enhance your rotational core strength and stability. This is followed by elbow to knee side plank crunches, which work on your obliques and overall core strength. Performing 3 sets of 10 reps for each exercise will help build endurance and strength in your core. It's important to maintain proper form and engage your core throughout each exercise for optimal results. Remember to listen to your body and take breaks as needed to prevent overexertion. With consistency and dedication, this workout plan will contribute to a stronger and more stable core.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 22
This core-focused workout is designed to build strength and stability in your abdominal and lower back muscles. The routine starts with a front plank to engage your entire core. This exercise is great for building endurance and stability. Next, alternate heel touches target your obliques and help define your waistline. Follow that with superman push-ups to engage your entire core and upper body. This exercise challenges your strength, stability, and balance while targeting your chest, shoulders, and core. For the last two exercises, russian twists and elbow to knee side plank crunches, you'll be targeting your obliques and transverse abdominis to give you a complete core workout. Make sure to maintain proper form and control throughout each exercise for maximum benefit.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 23
Get ready to strengthen your core with this challenging workout routine. The workout includes five exercises designed to target your abdominal muscles and improve overall core stability. The workout starts with a front plank to engage your entire core and enhance endurance. Moving on to alternate heel touches, you will focus on oblique muscles, promoting a strong and defined waistline. The superman push-up is next, incorporating a dynamic movement to engage your core, arms, and chest simultaneously. Continue with Russian twists with hands on chest to further enhance oblique strength and develop rotational power. Finish the routine with elbow to knee side plank crunches, a dynamic exercise to strengthen obliques and improve balance. Complete each exercise with proper form and control for maximum effectiveness.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 24
This core-focused workout is designed to challenge and strengthen your abdominal muscles. The front plank targets the entire core, including the transverse abdominis, rectus abdominis, and obliques. Alternating heel touches engage your obliques and improve core stability. Superman push-ups not only work the upper body but also engage the core as you lift your arms and legs simultaneously. Russian twists are effective in targeting the obliques and transverse abdominis. Lastly, elbow to knee side plank crunches provide a dynamic movement to engage the obliques and improve overall core strength. Perform each exercise with proper form and control, focusing on engaging the core throughout the movements. Remember to breathe steadily and maintain proper alignment to maximize the benefits of these exercises.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 25
This workout is designed to target your core and improve stability. The front plank helps engage your entire core, while the alternate heel touches work your obliques. The superman push-up is an advanced move that engages both the core and upper body, promoting strength and coordination. The Russian twist with hands on chest works your obliques and lower back, providing a well-rounded core workout. Incorporating elbow to knee side plank crunches further challenges your obliques and helps improve overall stability. Aim to maintain proper form throughout each exercise and focus on controlled movements. Remember to breathe consistently and engage your core throughout the entire workout for maximum benefit.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 26
Get ready to challenge your core with this intensive workout routine. The workout starts with a 1-minute front plank to engage your entire core and stabilize your spine. Then, move on to alternate heel touches that work on your obliques and help to define your waist. For an intense upper body and core challenge, perform superman push-ups. This exercise not only targets your chest, shoulders, and triceps but also engages your core for stability. Next, target your obliques and improve rotational stability with the Russian twist, and finish off with elbow to knee side plank crunches to really engage your obliques and strengthen your entire core. Remember to maintain proper form and focus on controlled movements for maximum benefit.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 27
Get ready for an intense core workout that will engage your abdominal muscles and help build a strong foundation. Start with a one-minute front plank to activate your entire core. Then, move on to alternate heel touches in sets of 10 reps to target your obliques and improve overall stability. The superman push-up will not only work your core but also engage your upper body and lower back. Transition to Russian twists with hands on chest to challenge your obliques and improve rotational strength. Finally, complete the workout with elbow to knee side plank crunches to put the finishing touch on your core routine. Be sure to maintain proper form throughout each exercise and take short breaks between sets for maximum effectiveness.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 28
This full-body workout is designed to target your core, improve overall stability, and strengthen your muscles. Start with a front plank to engage your core muscles and hold for one minute. Move on to alternate heel touches to work on your obliques, performing 10 reps for each side. Incorporate superman push-ups to challenge your entire body and focus on your back muscles. For a rotational movement, perform Russian twists with your hands on your chest, maintaining proper posture and engaging your obliques. Finish off the workout with elbow to knee side plank crunches to target both your abs and obliques. Remember to maintain proper form throughout each exercise and focus on controlled movements to maximize the benefits. Stay consistent with this workout routine to see improvements in your core strength and overall stability.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 29
This workout is designed to strengthen and tone your core muscles, including the abs, obliques, and lower back. The first exercise, front plank, will engage your entire core, helping to build stability and prevent lower back pain. Following this, the alternate heel touches target the obliques, providing a challenging yet effective exercise for sculpting your waistline. The superman push-up is an advanced move that combines a traditional push-up with a superman pose, engaging the entire core as well as the upper body. To further engage the obliques and improve rotational strength, the Russian twist with hands on chest is included in this workout. Lastly, elbow to knee side plank crunches challenge the obliques and help to improve overall core stability. Ensure proper form and alignment throughout these exercises, and remember to engage your core muscles for maximum benefit.
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Exercise / Sets
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1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
Day 30
Get ready to challenge your core with this intense workout designed to strengthen your midsection and improve stability. The workout begins with a front plank, targeting the entire core. Holding the position for a full minute will engage your abdominal muscles, lower back, and shoulders. This exercise is crucial for developing core stability and improving posture.
Next, you'll move on to alternate heel touches, focusing on oblique muscles. This exercise is designed to target the sides of your abdomen, helping to sculpt and define your waistline. Follow this up with superman push-ups, which not only engage your core, but also work your chest, shoulders, and triceps. The superman push-up is an advanced variation that requires strength and balance.
As the workout progresses, you'll also perform russian twists with hands on chest to engage obliques and improve rotational strength, and elbow to knee side plank crunches to challenge balance and stability while working your obliques and deep core muscles. Completing all exercises in this workout will leave your core burning and your entire midsection feeling strong and stable. Incorporate this workout into your routine to see significant improvements in core strength and stability over time.
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Exercise / Sets
Image
1
Front Plank1 set • 01:00.
2
Alternate Heel Touches3 sets • 10 reps
3
Superman Push-up3 sets • 10 reps
4
Russian Twist With Hands On Chest3 sets • 10 reps
5
Elbow to Knee Side Plank Crunches3 sets • 10 reps
