DIRTY 30 ABS CHALLENGE [ABS WORKOUT]

Who’s up for a fun abs workout challenge?

While a healthy diet are absolutely necessary to getting rid of excess belly fat

Adding in abs exercises will shape the muscle underneath while you are working on losing the fluff. Aside from this, the best part is that most of the exercises that make a big impact require little to no equipment. This means you can work them into your routine from anywhere—no excuses.

This abs workout can be done in your living room while you watch tv!  So squeeze it in some night you want to challenge your abs, in a short amount of time!

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How many do I need to do?

Doing 30 of each exercise will set your abs on fire and keep your heart rate up the whole time.

Add these abs exercises on to a strength training routine with a clean diet for optimum results.

Bicycle Crunches

  1. Lie flat on the floor with the lower back pressed into the ground
  2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  3. Lift your knees to a 45 degree angle
  4. At first slowly go through a bicycle pedal motion with the legs
  5. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

Side Plank

  1. Start on your side with your feet together and one forearm directly below your shoulder.
  2. Contract your core and raise your hips until your body is in a straight line from head to feet.
  3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Toe-Touch Crunches

  1. Start by lying flat on your back, arms at your sides, with your legs straight on the ground. Use a gym mat for comfort instead of a straight hard floor.
  2. Raise both legs straight up.
  3. Then raise your arms straight out in front of you so your body is now making a “U” shape.
  4. Perform a crunch by reaching forward, bringing only your shoulder blades off the ground, and try to touch your toes.
  5. Return to the starting position.

Reverse Crunches

  1. Lie on the ground in a traditional crunch position, your feet flat on the floor and hands underneath your head.
  2. Press your lower back into the floor and pull in your belly button to lift your feet off of the floor. Keep your knees together, bent at a 90-degree angle.
  3. Using your core, pull your knees into your chest so that your tailbone raises off of the ground, and at the same time perform a traditional crunch, lifting your shoulder blades off of the floor. Use your abs, not your hands, to lift your head and shoulders. Your hands are just there for neck protection.
  4. Slowly lower your shoulders, hips, and legs to return to the starting position. Stop when your feet are just above the floor.
  5. Repeat the movement, and don’t use momentum to power your next rep. Focus on squeezing your abs.

Spiderman Plank

  1. Start in a traditional plank position with your forearms on the ground and your body in a straight line.
  2. Bring your right knee forward towards your right elbow, then return to the plank position.
  3. Repeat by bringing your left knee toward your left elbow. Alternate sides.

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