30 Day Ab Challenge

Take this 30 day abs fitness challenge to get yourself in shape and ready to show off your body this summer!

Take the 30 Day Ab Challenge Today!

Get your body in shape and tone up your abs and stomach area with this great30

day ab challenge workout.

With only 4 different exercises to perform, which can be done in your own home

without the need for specialist equipment, you can tone up and get great abs in only

30 days.

You can find great simple step by step guides on how to do all the exercises in

this 30 day ab challenge via our fitness techniques page to ensure you

complete the challenge correctly and get the maximum benefit.

This 30 day regime even gives you rest days to ensure that you can recover and let

your body adjust to the exercises, and avoid any injuries.

You do not have to complete all the exercises in one go, you can split the exercises

up throughout the day without missing out on the overall benefits.

Please post your progress, comments and questions below to help build up the

community.

The challenge has been designed so that novices and experts can do this

challenge, with the number on the chart representing doing 1 rep of each exercise

only per day, however if you think this is too easy then you can do as many reps of

each exercise per day as you wish to get the desired results.  The fitter you are to

start with the more reps we recommend, however if you are just starting out we

recommend following the challenge charts as they are!

Take up the 30 day ab challenge today!!

http://30dayfitnesschallenges.com/

Exercises In This Challenge

Situps Crunches Leg Raises Planks

 

HOW TO DO A SIT UP

Step by step guide on how to do the perfect sit up exercise

Doing sit ups is a quick way to get stronger abdominal muscles. Start off with the

basics and then try some modifications to the traditional sit up when you get

stronger.

 

1. Have your knees bent and the balls of your feet and heels placed flat on the ground.

2. Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.

3. Tighten your abdominal muscles gently by drawing in your belly button to your spine.

4. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re

at a ninety-degree angle, or when the elbows are on, or past, the knees.

5. Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

6. Repeat steps 3-5 for the remainder of the exercise. Only do two to three if you’re a beginner and slowly build up the amount over time, as your strength increases. Then hopefully you will lose weight, too!

VIDEO DEMONSTRATION

http://www.youtube.com/watch?feature=player_embedded&v=1fbU_MkV7NE

HOW TO DO A CRUNCH

Simple techniques to help you do the perfect crunch

The basic crunch is the consummate abdominal exercise in a strength-

training program. Pay special attention to your form when you do crunches,

especially if you have lower-back or neck problems.

Performing the basic crunch

Follow these steps to perform crunches:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Place your hands behind your head so your thumbs are behind your ears.

3. Hold your elbows out to the sides but rounded slightly in.

4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

5. Gently pull your abdominals inward.

6. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

7. Hold for a moment at the top of the movement and then lower slowly back down.

 

Gym alternative: Ball crunch

You can use a large plastic exercise ball (sometimes called a physioball) as an

alternative to the basic crunch described above. Follow these steps:1. Sit on a physioball and roll your torso down so that your back — from your

shoulder blades down to your tailbone — is resting on the curve of the ball and your head, neck, and shoulders are above the ball.  Your knees are bent, and your feet are planted on the floor, hip-width apart.

2. Perform the same abdominal curling movement as you do for the basic crunch. You have to move slowly and keep your abdominal muscles fully engaged to keep yourself from wiggling around on the ball or rolling off of it.

 

Tips for doing crunches

Keep your abdominals pulled in so you feel more tension in your abs and so you don’t overarch your lower back.

Don’t pull on your neck with your hands or draw your elbows in. Do curl as well as lift. Perform crunches very slowly and with control, doing 12 reps. 

VIDEO DEMONSTRATIONhttp://www.youtube.com/watch?feature=player_embedded&v=Xyd_fa5zoEU

HOW TO DO LEG RAISES

Easy to follow step by step guide on how to complete leg raises

This simple leg raise exercise is a great way to work out your abdominal muscles, and is

an especially easy one for beginners. Start doing this exercise regularly, and you’ll be one

step closer to the amazing abs you’ve always wanted!

1. Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.

2. Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.

3. Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.

4. Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.

5. Slowly raise your legs back up to the ceiling.

6. Repeat 5 times, then rest for 30 seconds. Try to do 3 sets for now – you can add more later on.

VIDEO DEMONSTRATIONhttp://www.youtube.com/watch?feature=player_embedded&v=dHSIerbp-CE

HOW TO DO A PLANK EXERCISE

Simple techniques to help you do the perfect plank

Exercise Overview

You may think that the core muscles are only the ones in your stomach. In fact, the core is

made up of all the muscles that connect the upper and lower body, including those of the

stomach, lower back, hips and buttocks.

These muscles are essential for supporting the spine, aiding good posture, and almost

every movement. By strengthening core muscles you will not only be on a fast track to a

flatter stomach but will also improve the effectiveness of any exercise you do.

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a

static exercise where you use your arms to raise yourself off the floor and hold the whole

body straight and rigid, like a plank of wood.

You can do it anywhere, you don’t need any equipment and it only takes a minute

(literally). What’s more, it is more effective than sit-ups and crunches because these work

only the superficial abdominal muscles.

Below are three different plank positions that target different core muscles. The longer you

can hold a plank, the stronger your core will become and you will quickly see an

improvement.

Do not attempt the plank if you have suffered any lower back problems.

Plank Exercise Tutorial

1. Basic plank

Start on elbows and knees, locking hands together.

Straighten legs and raise your body so that you’re supported by the balls of your feet, with

feet hip-distance apart.

Face the floor, being careful not to arch your back or stick your bottom in the air.

Hold this position for 45 seconds to begin with, extending the time as you get stronger.

2. Side plank

Lie on your right side, propped up on your elbow.

Let your left foot rest on top of your right, and then push up so that your body forms a

perfect triangle with the floor.

Don’t let your left shoulder roll forward or back.

Hold the position for as long as you can, then repeat on the other side.

3. Prone sky-dive

Always follow a basic or side plank with this move.

Lie flat on the floor, face down, with your arms by your sides.

Gently raise your chest off the floor until you can feel your lower back muscles start to

work, simultaneously raising your arms up, palms facing upwards and with your thumbs

furthest away from your body, pointing to the ceiling.

Be careful not to clench your buttocks.

Hold for 30 seconds.

VIDEO DEMONSTRATIONhttp://www.youtube.com/watch?feature=player_embedded&v=dz0oFaVGuh4