Looking for a program to build rock solid abs?
Effective training, which gives real results as quickly as possible?
Then look no further, because here is the visible abs challenge in 30 days !
The goal? A flat stomach and sculpted abs quickly.
The challenge is simple, every day, do 3 targeted exercises to erase abdominal curves and have a firm stomach.
If you want to have crazy abs, this is definitely THE best program you can do.
Hold on for 30 days and after, you too will have rock-hard abs ! So, ready to take up the challenge? Here is the program:
Click here to easily print the guide.
Day 1: 15 crunches, 6 leg lifts, 10 second plank
Day 2: 20 crunches, 8 leg lifts, 15 second plank
Day 3: 25 crunches, 10 leg lifts, 20 second plank
Day 4: 30 crunches, 12 leg lifts, 25 second plank
Day 5: 35 crunches, 14 leg lifts, 30 second plank
Day 6: 40 crunches, 16 leg lifts, 35 second plank
Day 7: 45 crunches, 18 leg lifts, 40 second plank
Day 8: 50 crunches, 20 leg lifts, 45 second plank
Day 9: 55 crunches, 22 leg lifts, 50 second plank
Day 10: 60 crunches, 24 leg lifts, 55 second plank
Day 11: 65 crunches, 26 leg lifts, 60 second plank
Day 12: 70 crunches, 28 leg lifts, 65 second plank
Day 13: 75 crunches, 30 leg lifts, 70 second planks
Day 14: 80 crunches, 32 leg lifts, 75 second plank
Day 15: 85 crunches, 34 leg lifts, 80 second plank
Day 16: 90 crunches, 36 leg lifts, 85 second plank
Day 17: 95 crunches, 38 leg lifts, 90 second plank
Day 18: 100 crunches, 40 leg lifts, 95 second plank
Day 19: 105 crunches, 42 leg lifts, 100 second plank
Day 20: 110 crunches, 44 leg lifts, 105 second plank
Day 21: 115 crunches, 46 leg raises, 110 second plank
Day 22: 120 crunches, 48 leg lifts, 115 second plank
Day 23: 125 crunches, 50 leg lifts, 120 second plank
Day 24: 130 crunches, 52 leg lifts, 125 second plank
Day 25: 135 crunches, 54 leg lifts, 130 second plank
Day 26: 140 crunches, 56 leg lifts, 135 second plank
Day 27: 145 crunches, 58 leg lifts, 140 second plank
Day 28: 150 crunches, 60 leg lifts, 145 second plank
Day 29: 155 crunches, 62 leg lifts, 150 second plank
Day 30: 160 crunches, 64 leg lifts, 155 second plank
The "crunch" abs are one of the best exercises to strengthen the abdominal belt and get abs quickly.
How to
1. Get into the starting position :Lying down, legs bent and brought back towards the buttocks, and feet shoulder-width apart.
2. Put your hands on your temples or flat along your body. Be careful, do not cheat by putting your hands behind your head , because you risk hurting your neck by pulling on it!
3. Contract your abdominals to bring your shoulders up, keeping your nose towards the ceiling.
4. At the same time, use your abs to lift your legs and "complete" the crunch.
5. Hold this position for 2-3 seconds, before lowering back to the starting position.
Nothing like the leg lift to work the abs. And besides, by taking a little more height, for example on a bench, you can lower your legs even lower . It's the little extra that allows you to target the lower abs and forge concrete abs!
1. Lie down on the floor with a mat.
2. In front of you, keep your feet together with your legs straight. This is the starting position .
3. Contract the abdominals to gently raise the legs upwards.
4. Hold this position for 2-3 sec.
5. Lower your legs back to the starting position without touching the ground.
The plank is the ideal exercise to strengthen all the muscles of the abdominal strap and have crazy abs!
1. Get on all fours.
2. Support yourself on your toes and elbows, with your forearms on the floor and your elbows directly under your shoulders.
3. Contract your abs and glutes and keep your torso straight and rigid.
Your body should form a completely straight line, with the hips level with the shoulders. Do not bend or bend any part of your body.
4. Hold this position for as long as possible! Every day, try to extend the duration of a few seconds, to strengthen all the muscles of the abdominal strap.
There you go, with this 30-day challenge, you're sure to get rock-solid abs fast :-)
No more roundness around the belly! Get well-defined abs in just 1 month of work.
You don't even have to go to the weight room to do these exercises.
You can make them quietly at home.
Obviously, this challenge works for both women and men who want to look like Cristiano Ronaldo.
