Take The 30-Day Abs Challenge


While we’ll always suggest that maintaining your fitness in the long term relies on forming a consistent training plan involving achievable goals, we’re also fans of occasionally throwing in an ambitious short-term challenge. That’s because you’ll be amazed at what you can achieve in, say, just 30 days if you push yourself – and it’s a terrific way to stay motivated with your workouts.

This 30-day abs challenge, created by Taofique Folarin, trainer at boutique gym Sweat It London, is a great example of that. At the end of the 30 days you’ll not only have a far better-defined set of abs, you’ll also have a much stronger core, which brings with it a ton of benefits – from easier everyday movements and improved posture to more mobility and power when playing sport or lifting weights.

It’s not going to be an easy ride, however, with only four full rest days in the entire period. Here’s all the info you need on how to complete the plan.

How To Do This 30-Day Abs Challenge

“This challenge not only targets all parts of the abdominals but also works your core endurance,” says Folarin. “It builds in intensity, allowing you to notice your improvements every day, until you have mastered each exercise by day 30.”

The workouts use only bodyweight exercises so you can do them anywhere and any time you have a spare moment, making it easier to stick to the plan whatever life throws at you. Even better, the exercises are suitable for all fitness levels.

Each week of the plan involves doing the same workout for five days, increasing the difficulty of the workout by adding ten seconds to the time you perform each exercise each day until you hit 60 seconds. The timer resets at the start of the next week, but you also add an exercise to the workout. So in week 1 you’re doing a three-move workout, in week 2 a four-move workout, and so on.

You’ll also up the intensity once a week with a HIIT workout done at an interval ratio of 40 seconds’ work, 20 seconds’ rest, for five sets. “The HIIT will improve your endurance and burn the fat so you reveal those solid abs you have been building,” says Folarin.

Then, on days 29 and 30, you round off the plan with your hardest HIIT and abs workouts of the period to demonstrate (to yourself and whoever may be watching – be it your flatmate or fellow gym-goer) how much you have progressed.

If the 30-day challenge gives you an insatiable desire for more abs workouts, or if you’d rather do those workouts in the more supportive environment of a group class, you can book in for Folarin’s Pillar Killer abs and core class at Sweat It.

Abs Exercises Form Guides

Dead bug

Lie on your back with your arms extended towards the ceiling and your legs raised with your knees bent at a 90° angle. Simultaneously lower your right leg, straightening it as you do, and left arm towards the ground, until they are just above the floor, then bring them back up and repeat with the opposite limbs.

Sit-up

Lie on your back with your legs bent at the knees and your feet on the floor. Use your core muscles to lift your torso off the ground until it is vertical, then lower back to the start.

Russian twist

Sit on the floor with your legs bent at the knees and feet held just above the ground. Lean back so your upper body is at a 45° angle to the floor. Link your hands together in front of your chest then twist your torso from side to side.

Leg raise

Lie on your back. Keeping your legs as straight as you can, raise them until the soles of your feet are facing the ceiling. Lower slowly back to the start.

Mountain climber

From a press-up position, bring one knee up to your chest at pace, then the other. Continue, alternating knees.

Walking plank

From a plank position supported by your forearms, move one hand at a time to get up into a press-up position, then drop back onto your forearms one arm at a time.

HIIT Exercises Form Guides

High knees

Run on the spot, bringing your knees as close to your chest as possible.

Frogger

From a press-up position jump both legs forwards so that your feet land outside your hands. Then jump your feet back to the starting position.

Tuck jump

From standing, jump as high as you can, lifting your knees towards your chest. Land softly and go straight into another jump.

Burpee

From standing, drop into a press-up position (and do a press-up, if you like), then jump your feet back to your hands, stand up and leap straight up. Land softly and repeat.

30-Day Abs Challenge

Day 1 Exercises Dead bug, sit-up, Russian twist Time 30sec each
Day 2 Exercises Dead bug, sit-up, Russian twist Time 40sec each
Day 3 Exercises Dead bug, sit-up, Russian twist Time 50sec each
Day 4 Exercises Dead bug, sit-up, Russian twist Time 60sec each
Day 5 Exercise High knees Sets 5 Time 40sec Rest 20sec
Day 6 Exercises Dead bug, sit-up, Russian twist Time 60sec each
Day 7 Rest
Day 8 Exercises Dead bug, sit-up, Russian twist, leg raise Time 30sec each
Day 9 Exercises Dead bug, sit-up, Russian twist, leg raise Time 40sec each
Day 10 Exercises Dead bug, sit-up, Russian twist, leg raise Time 50sec each
Day 11 Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
Day 12 Exercise Frogger Sets 5 Time 40sec Rest 20sec
Day 13 Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
Day 14 Rest
Day 15 Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers Time 30sec each
Day 16 Exercises Dead bug, sit-up, Russian twist, leg raise Time 40sec each
Day 17 Exercises Dead bug, sit-up, Russian twist, leg raise Time 50sec each
Day 18 Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
Day 19 Exercise Tuck jump Sets 5 Time 40sec Rest 20sec
Day 20 Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
Day 21 Rest
Day 22 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 30sec each
Day 23 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 40sec each
Day 24 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 50sec each
Day 25 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 60sec each
Day 26 Exercise Burpee Sets 5 Time 40sec Rest 20sec
Day 27 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 60sec each
Day 28 Rest
Day 29 Exercises High knees, frogger, tuck jump, burpee Rounds 3 Time 40sec Rest 20sec
Day 30 Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Rounds 2 Time 60sec each



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