Take The Challenge: 30 Days To Get Concrete Abs!
Are you looking for a program to build solid abs?
An effective training, which gives real results as quickly as possible?
So look no further, because here is the visible abs challenge in 30 days !
The goal? A flat stomach and quickly sculpted abs.
The challenge is simple, every day, do 3 targeted exercises to erase abdominal curves and have a firm stomach.
If you want crazy abs, it sure is THE best program you can do.
Hold on for 30 days and after that you too will have concrete abs ! So, are you up to the challenge? Here is the program :
Click here to easily print the guide.
THE PROGRAM
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 seconds plank
Day 4: 30 crunches, 12 leg lifts, 25 seconds of plank
Day 5: 35 crunches, 14 leg lifts, 30 seconds plank
Day 6: 40 crunches, 16 leg lifts, 35 seconds plank
Day 7: 45 crunches, 18 leg lifts, 40 seconds plank
Day 8: 50 crunches, 20 leg lifts, 45 seconds of plank
Day 9: 55 crunches, 22 leg lifts, 50 seconds plank
Day 10: 60 crunches, 24 leg lifts, 55 seconds plank
Day 11: 65 crunches, 26 leg lifts, 60 seconds plank
Day 12: 70 crunches, 28 leg lifts, 65 seconds of plank
Day 13: 75 crunches, 30 leg lifts, 70 seconds plank
Day 14: 80 crunches, 32 leg lifts, 75 seconds plank
Day 15: 85 crunches, 34 leg lifts, 80 seconds plank
Day 16: 90 crunches, 36 leg lifts, 85 seconds plank
Day 17: 95 crunches, 38 leg lifts, 90 seconds plank
Day 18: 100 crunches, 40 leg lifts, 95 plank seconds
Day 19: 105 crunches, 42 leg lifts, 100 seconds plank
Day 20: 110 crunches, 44 leg lifts, 105 plank seconds
Day 21: 115 crunches, 46 leg lifts, 110 plank seconds
Day 22: 120 crunches, 48 leg lifts, 115 seconds plank
Day 23: 125 crunches, 50 leg lifts, 120 seconds plank
Day 24: 130 crunches, 52 leg lifts, 125 plank seconds
Day 25: 135 crunches, 54 leg lifts, 130 seconds of plank
Day 26: 140 crunches, 56 leg lifts, 135 plank seconds
Day 27: 145 crunches, 58 leg lifts, 140 seconds plank
Day 28: 150 crunches, 60 leg lifts, 145 plank seconds
Day 29: 155 crunches, 62 leg lifts, 150 seconds of plank
Day 30: 160 crunches, 64 leg lifts, 155 plank seconds
DO THESE 3 EXERCISES EVERY DAY
1. The "crunch" abs
Crunch abs are one of the best exercises to strengthen your core and get abs quickly.
How to do
1. Put yourself in 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 at your sides. Be careful, don't cheat by putting hands behind head,because you risk hurting your neck if you pull on it !
3. Contract your abs 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 descending to the starting position.
2. Leg raises
Nothing like lifting your legs to work your abs. And besides by taking a little more height, for example on a bench, you can lower the legs even lower. It's the little extra that allows you to target the lower abdominals and forge concrete abs!
1. Lie on the floor with a mat.
2. In front of you, keep your feet together with your legs straight. It's here starting position.
3. Contract your abdominals to gently pull your legs up.
4. Hold this position for 2-3 s.
5. Lower your legs back to the starting position without touching the floor.
3. The board
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 the toes and elbows, with the forearms on the floor and the elbows directly below the shoulders.
3. Contract your abs and glutes and keep your torso straight and stiff.
Your body should form a completely straight line, with the hips at the same level as the shoulders. Do not bend or bend any part of your body.
4. Hold this position as long as possible! Each day, try to extend the duration by a few seconds, to strengthen all the muscles in the abdominal strap.
Results
And there you have it, with this 30 day challenge, you are sure to have concrete abs quickly :-)
No more curves around the belly! Get your abs well shaped in just 1 month of work.
You don't even have to go to the weight room to do these exercises.
You can do them in the comfort of your own home.
Obviously, this challenge works just as well for women as it does for men who want to look like Cristiano Ronaldo.
Your turn...
Have you tried this challenge to have perfect abs in 30 days? Tell us in the comments if it was effective. We can't wait to hear from you!
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
You don't like doing sit-ups? 6 Simple Exercises For Beginners.
A flat stomach and muscular abs in ONLY 6 MINS (without equipment).
