Hard Core 30 Day Ab Challenge

Gone are the days when we do a cardio workout then drop to the floor for 100 ab crunches.  The most effective core exercises target and isolate abdominal muscles, but incorporate other muscle groups too.

The 30 Day Ab Challenge is based on seven exercises that you can do at home or the gym, in your hotel room, or even at work.

Ab Challenge Box

The seven exercises in the 30 Day Ab Challenge start with standing squat chops and end down on the floor with a cool down side plank dip (which, by the way, are really hard).  The number of repetitions increase as the challenge progresses.

Try to do each exercise through a full range of motion and remember, doing the exercise in proper form always trumps completing a certain number of reps.  If you get fatigued and feel that you are no longer able to do the exercise correctly, discontinue that move and go on to the next one, or take a break.

*Below the challenge calendar is a picture (thank you Pinterest) and description of each exercise.

Are You Up For The Challenge?

                                                                   30 Day Ab Challenge

Day 1

10 Standing Chop Squats

10 Standing Oblique Crunches

10 Single Leg Kicks

10 Wide Leg Cross Sit Ups

 

Day 2

Same as day 1

 

Day 3

10 Standing Chop Squats

10 Standing Oblique Crunches

10 Single Leg Kicks

10 Wide Leg Cross Sit Ups

Plank Hold – 10 seconds

 

Day 4

Same As Day 3

 

Day 5

Rest

 

Day 6

12 Standing Chop Squats

12 Standing Oblique Crunches

12 Single Leg Kicks

12 Wide Leg Cross Sit Ups

12 Bicycles

Plank Hold – 10 seconds

 

Day 7

 

Same as Day 7

 

Day 8

15 Standing Chop Squats

15 Standing Oblique Crunches

15 Single Leg Kicks

15 Wide Leg Cross Sit Ups

15 Bicycles

Plank Hold – 15 seconds

Plank Side Dips – 4 each side

 

Day 9

 

Rest

 

Day 10

 

Same as Day 8

 

 

 

 

 

Day 11

 

Same as Day 8

Day 12

18 Standing Chop Squats

18 Standing Oblique Crunches

18 Single Leg

18 Wide Leg Cross Sit Ups

18 Bicycles

Plank – Hold for 20 seconds

Side Plank Dips – 6 each side

 

 

 

Day 13

Rest

 

 

Day 14

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

18 Wide Leg Cross Sit Ups

18 Bicycles

Plank – Hold for 30 seconds

Side Plank Dips – 8 on each side

 

 

Day 15

Same as Day 14

 

Day 16

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

20 Wide Leg Cross Sit Ups

20 Bicycles

Plank – Hold for 30 seconds

Side Plank Dips – 8 on each side

 

Day 17

Same as Day 16

 

 

Day 18

Rest

 

Day 19

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

20 Wide Leg Cross Sit

25 Bicycles

Plank – Hold for 40 seconds

Side Plank Dips – 8 on each side

 

 Day 20

Same as Day 19

Day 21

Same as Day 19

 

Day 22

Rest

 

Day 23

25 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 45 seconds

Side Plank Dips – 8 on each side

 

 

Day 24

Same as Day 23

 

Day 25

Same as Day 23

 

Day 26

Rest

 

Day 27

25 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 45 seconds

Side Plank Dips – 8 on each side

 

Day 28

30 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 60 seconds

Side Plank Dips – 8 on each side

 

Day 29

30 Standing Chop Squats

30 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 60 seconds

Side Plank Dips – 8 on each side

 

Day 30

Celebrate!  You Did It!

 

 

 *Important – One repetition for the Standing Chop Squats, Standing Oblique Crunch, Single Leg Kicks, and Bicycles means on one side.  For example – 10 standing Chop Squats means that you will alternative right and left 10 times.  In other words, five to the right and five to the left, alternating for one set of 10.

Below is a picture (from Pinterest) and a description for each exercise:

Squat Chop – Stand with feet shoulder width apart, arms overhead.  You can use a 5 or 6 pound medicine ball or dumbbell.  Squat down as you bring the ball down to the right side.  Return to starting position and squat, bringing ball down to left side. Continue to alternate right and left.

Squat Chop

Squat Chop

 

 

 

 

 

 

 

 

 

 

 

 

Standing Oblique Crunch – Stand with feet shoulder width apart and left arm overhead; right hand on right hip. Pull left elbow down to side as you lift the left knee to the elbow. Repeat on the right side.

Standing Oblique Crunch

 

 

 

 

 

 

 

 

 

 

 

Single Leg Lifts – Lie on your back with both arms overhead and legs straight out in front of you. As you sit up, alternate lifting your legs one at a time.

Single Leg Lift

 

 

 

 

 

 

 

 

 

 

 

 

Wide Leg Cross Sit Up – Lie on your back as shown in the picture below.  As you sit up, reach the left hand to the right toe. Go back to starting position and sit up crossing left hand to right toe. Continue to alternate right and left.

Wide Leg Cross Sit Up

 

 

 

 

 

 

 

 

 

 

 

 

Bicycles – Lie on your back. Moving your legs in a bicycling motion, alternate crossing right elbow to left knee and left elbow to right knee.

Bicycles

 

 

 

 

 

 

 

 

 

Elbow Plank – The basic plank posture is shown in the picture below.  Hold the position, keeping your core tight.  Try to keep the hips, shoulders and ankles in a straight line.

Elbow Plank

 

 

 

 

 

 

 

 

 

 

Side Plank Dip – Assume the side plank position shown in Step 1 below.  Drop the hip to the floor and lift back to starting position.  Repeat on the other side.

Side Plank Dip

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Are you up for the 30 Day Ab Challenge? I guarantee you’ll find it challenging!

Don’t forget to share the challenge with you Facebook and Twitter friends so they can join you!

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 (Pictures are from Pinterest.  To see the original source, please click on the photo.)