Sport and Outdoor

Tight belly with the 30-day ab challenge

Want to get a flat stomach in thirty days time, but do not know where to start? Then the 30-day ab challenge to help you. Do crunches, sit-ups, planks and leg raise. What is this challenge and what do you do? Does it effect to do this challenge of thirty days and you can lose weight with it around your belly?


What is the 30-day ab challenge?

The 30-day ab challenge is a challenge in which you have thirty days does every day abdominal exercises. You should always do some more reps so that you can build the abs exercises. The 30-day ab challenge you to do the exercises that you pick up your abs. So if you do this regularly, you get a flatter tummy. The 30-day ab challenge is so designed that it is also suitable for beginners. However, you must keep in mind that the challenge is already much spicier quickly.

The exercises

During the 30-day ab challenge, you each doing four different exercises. The crunch, sit-up, the board and the leg raise. These exercises suit your different muscles. How to properly perform these exercises?


It is advisable to perform this exercise properly. If you do it wrong, you have problems with your back and neck. When the crunch you lie on your back with bent knees. Make sure you well on the mat with your back and your feet firmly on the ground. Lift your shoulders a piece of land. This should not be too far, and you have to pull yourself up with your stomach, not your network or shoulders. Stay on the highest point just stand still and pocket then down again.


A sit-up is similar to the crunch. Only this also switches off your lower back off the ground. Please also good at this exercise that you do not pull on your neck because you do not want any injuries. Also in this exercise, you stay on top for a moment, so that your muscles need extra hard work.



The plank can be done on your knees, or if you want more challenge, on your toes. You need this exercise lie on your stomach with your forearms under your shoulders. To do the plank support you on both your forearms and your toes (or knees) and you ensure that your back stays straight. The board you should hold X number of seconds to work your muscles.

Leg raises

For leg raises, you lie on your back. Put your hands under your buttocks and keep your legs straight. Now lift your legs until they are with your body at an angle of ninety degrees. Here you keep silent, and then you drop down the legs again. Through your hands to put under your butt, keep your back automatically judge, and you avoid the risk of injuries.

What do you need?

When you do the ab challenge, you only need an exercise mat. So you can be at least comfortable, and you ensure that your back gets enough support. In this way, you can exercise safely do.

30-day ab challenge

The table below shows the summary of the 30-day ab challenge. There are also at rest. It is important to stick to it because your muscles also need sufficient rest. It says exactly indicate how often you should do the exercises and how long you have to keep the shelf. You may do at any time of the day you do the exercise, and it’s even okay to distribute it throughout the day. You do not have to do everything at once.


115 sit-ups, crunches 5, five leg raises, 10 seconds plank16rest day
220 sit-ups, crunches 8, eight leg raises, 12 seconds plank1775 sit-ups, 100 crunches, 45 leg raises, 65 seconds plank
325 sit-ups, ten crunches, ten leg raises, 15 seconds plank1880 sit-ups, 110 crunches, 48 leg raises, 70 seconds plank
4rest day1985 sit-ups, 120 crunches, 50 leg raises, 75 seconds plank
530 sit-ups, 12 crunches, 12 leg raises, 20 seconds plank20rest day
635 sit-ups, 15 crunches, 15 leg raises, 25 seconds plank2190 sit-ups, 130 crunches, 52 leg raises, 80 seconds plank
740 sit-ups, 20 crunches, 20 leg raises, 30 seconds plank2295 sit-ups, 140 crunches, 55 leg raises, 85 seconds plank
8rest day23100 sit-ups, 150 crunches, 58 leg raises, 90 seconds plank
945 sit-ups, 30 crunches, 30 leg raises, 35 seconds plank24rest day
1050 sit-ups, 50 crunches, 30 leg raises, 38 seconds plank25105 sit-ups, 160 crunches, 60 leg raises, 95 seconds plank
1155 sit-ups, 65 crunches, 33 leg raises, 42 seconds plank26110 sit-ups, 170 crunches, 60 leg raises, 100 seconds plank
12rest day27115 sit-ups, 180 crunches, 62 leg raises, 110 seconds plank
1360 sit-ups, 75 crunches, 40 leg raises, 50 seconds plank28rest day
1465 sit-ups, 85 crunches, 42 leg raises, 55 seconds plank29120 sit-ups, 190 crunches, 62 leg raises, 115 seconds plank
1570 sit-ups, 90 crunches, 42 leg raises, 60 seconds plank30125 sit-ups, 200 crunches, 65 leg raises, 120 seconds plank


You see real results?

You must remember that losing weight is not locally available. Still, you can certainly get a flatter tummy by doing the exercises daily. This is especially true when you eat another good and healthy. Avoid sugar and unhealthy fats. It can also help to do additional cardio exercises. Think of running or cycling. When you do all this, you will find that you quickly lose inches around your waist and your stomach tightens.

After the challenge?

When you’re done with the challenge, you might start again if necessary, but you can also do a different challenge or seek workouts which will also focus on the abdominal muscles.

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