30 Day Abs Workout – Better Body – Better You!
We are in the heart of summer people! and you still have time to gain a well ripped 6 pack, but as you know to get this ripped pack of abs you must put the effort in, to notice the gains!
To help towards a six pack you can also use slimming tablets to tone out your abdominal area!
In order to achieve this there are 4 main exercises as stated below:
- Sit ups
- Leg raises
1. Have your knees bent and the balls of your feet and heels placed flat on the ground.
2. Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
3. Tighten your abdominal muscles gently by drawing in your belly button to your spine.
4. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees.
5. Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.
6. Repeat steps 3-5 for the remainder of the exercise. Only do two to three if you’re a beginner and slowly build up the amount over time, as your strength increases. Then hopefully you will lose weight, too!
1. Lie on your back on the floor. Using a mat or carpeted surface is more comfortable, but make sure it doesn’t have too much cushioning.
- For more resistance, you can try these on a declined bench.
- Some people prefer to do crunches on a stability ball.
2. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.
3. Cross your arms in front of your chest. You can also place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands.
- For increased resistance, you hold a weight on your chest or behind your head.
4. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. When your shoulders are off the ground, pause and hold that position for a full second (or more).
5. Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well.
- Relax your abs before doing another crunch.
1. Lie flat on your back with your legs stretched out in front of you. Your legs can just be a toe’s width apart. You can use a yoga or exercise mat for extra support. If you experience occasional back pain, you can roll a towel and place it under the arch of your back, just above your hips. Make sure to keep your hands down flat on the ground near your sides, with your palms down.
2. Bend your knees and raise your legs until your calves are parallel to the ground. You should keep your toes pointed while you do this, drawing your abdominal muscles toward your spine. Your thighs should be perpendicular to your body, while your shins should be parallel. Keep your eyes and face directed at the ceiling and avoid the temptation to strain your neck to look at your legs. This will help you avoid pain in your neck. If you feel that your head and neck are moving forward too much, lift your chin up a bit more.
3. Straighten your legs until your feet are pointed at the ceiling. Keep your toes pointed. If you want a harder workout, you can skip Step 2 and raise your legs to the ceiling without bending them. This will work out your abs even more. Just remember not to let that lower back arch off the ground, or you may injure yourself and won’t be getting as good of a workout.
4. Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for you — make sure you’re in control. Resist the temptation to place your feet all the way on the floor if you want the best workout you can get. Hold your arms in the same place, but use them for strength and support as you lower those legs. Most importantly, don’t forget to breathe! A lot of people freeze up when they do this exercise.
5. Slow it down if this exercise is too easy. For even more of a workout, you can lift your straightened legs all the up on a count of ten, and then lower them down while counting to ten again. This will definitely give your abs a great workout, but it is a bit more of a challenge.
- For yet another challenge, you can also practice raising your feet about 20%, holding for one second, raising them 20% more, holding for one second, and continuing this until you get them as high as they need to be. You can lower them in increments in the same way.
6. Repeat 3 sets of 10-20 leg lifts. Start with 3 sets of 10 and build your way up to 3 sets of 20.
1. Start off on a yoga mat in the push up position. Starting with the push up position is the easiest way to get into the plank.
2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
5. Flex your abdominal and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Below is a 30 day guide to follow to get those abs pumping!
Published by Jason Finch