If you’re looking for a way to really transform your body in a short amount of time, an abs challenge is a good place to start. Building a strong midsection will help you get more out of every exercise you do, because your core is the source of your stability and power. What’s more, toning your back and abdominals muscles (they’re both part of your core!) will help prevent low back pain and improve your posture, which will make you look taller. Nice, right?
I’ve designed this 30-day abs challenge to ensure you never get bored while sculpting and strengthening your core. Each workout involves five exercises, which you’ll complete as a circuit, going from one move to the next and performing the prescribed number of reps for each without breaking in between.
The moves are all bodyweight exercises ideal for all levels—all you need is a workout mat. I’ve laid out a specific workout for you to do Monday through Friday. Saturdays are rest days, and then every Sunday, you’ll pick your favorite abs workout from the batch to repeat.
Sweat with us! Join our Facebook group to receive daily reminders, non-stop motivation, and support from other women tackling the 30-day challenge.
You’ll kick off the challenge by completing the “heat check” test at the bottom of this page. Your mission: Count how many reps you can do of each move in 40 seconds. Keep that number handy until the end of the challenge—you’ll do a second “heat check” test on the last day to see how much stronger you’ve gotten over the course of four weeks.
Jewelyn Butron
Ready to sweat? Kickstart your abs transformation today.
Find links to each workout routine below:
Monday: Core Carver
Tuesday: Oblique Burnout
Wednesday: Abs Blaster
Thursday: Tummy Toner
Friday: Power Planks Workout
Saturday: Rest
Sunday: Pick your favorite abs workout from the week.
Heat Check
Instructions: For each exercise below, complete 40 seconds of work, then take 20 seconds to recover before heading on to the next move. Count how many reps you can complete on day one within each 40-second period, and compare this number to how many you can do at the end of the challenge to see how much stronger you’ve gotten.
Pushup
How to: Begin in a plank position. Lower down, shoulders down and back, away from ears, elbows slightly in toward the ribs. Press up quickly. That’s one rep. (If you need to modify, perform all pushups with knees on mat, maintaining a straight line from shoulders to knees.)
Rockies
How to: Lie on back with low back and bra line pressed into mat. Lift arms so biceps are by ears. Lift shoulder blades off mat to balance on tailbone and then roll back until hips lift slightly off floor. Continue rocking and rolling until time runs out. Each time your shoulder blades tap the mat, that’s one rep.
Plank Jacks
How to: Start in a plank, feet together. Hop feet hips-width distance apart, and then hop them back in together, keeping hips level. That’s one rep.
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