So you want flat abs in a month? You've probably taken interest in a 30 day ab workout plan then. They're great to help you stay motivated, reach your fitness goals, and get results FAST. You can start whenever, so why not try iTOUCH Wearables' 30 Day Ab Workout Plan today!
Why You Should Do A Flat Abs Challenge
Before getting started, you're probably wondering what's in it for you. A 30 day ab workout plan can have multiple benefits. First, you're training yourself to be disciplinary with completing a workout every day. Then when you repeat something for 30 days straight, you subconsciously teach yourself to add a certain routine to your lifestyle. Second, it's great for your self-esteem. How great is it when you see your progress and the end result? Plus, when you have done crunches consecutively for 30 days, it won't be hard to keep doing them twice a week moving forward.
Flat Abs Workout
Now that you know why you should do a flat abs challenge, you need to know what flat ab workouts to do. Find various ab exercises below that you can add to your 30 day ab workout plan.
Lay on the ground, keep your legs bent in a 90 degree angle, and place your hands on the back of your neck for support. Flex your ab muscles and lift your shoulders of the ground, breathing through each movement.
Criss-Cross or Bicycle
In a crunch position, bring your shoulder towards your opposite knee, and keep alternating. Be sure to lift your shoulder blades high off the mat for this one.
Instead of having your feet planted on the floor, have your legs bent in the air. Cross your ankles, then lift your bottom off the floor. This takes a lot of core control!
Lay on the ground, keep your legs bent in a 90 degree angle, and place your hands beside your body to support you. Then flex your ab muscles and lift your butt of the ground.
Ankle Reach / Toe Touch
Keeping your legs straight and your toes pointed in the air, reach your fingers toward your ankles. If you're more flexible, reach up to touch your toes. Just be sure to use your abs, not your neck!
Lay on the ground with your legs straight out and your arms straight over your head. Then lift up your upper body to a sitting position using your core, while keeping your legs straight on the ground, and roll back down.
Double Leg Raise / Lift
Lay flat on your back with your legs straight up at 90 degrees. With your arms beside your body, press your heels together, press your lower back into the mat, and lower your legs down and back up without touching the ground
Go up in a push up position, and then lower your elbows to the floor with your body straight and raised. Hold this, while making sure you tighten your ab muscles and don't drop your hips. You can also do side planks by turning.
30 Day Ab Workout Plan
Many 30 day ab challenges can be complicated, but most follow some general rules. For starters, you must complete the right technique in each ab workout in order for it to be effective. Next, you want to start simple on day 1 and then increase intensity and number of workouts by day 30. Therefore, be sure to constantly challenge yourself by increasing the reps every single day so you get stronger and fitter. Then, keep track of your moves each day by recording them and checking them off so you know they are completed. If you follow our ab workout plan correctly, you'll learn exactly how to get abs in 30 days. Try it below!
Day 1: 15 crunches, 5 roll-ups, 5 hip raises
Day 2: 20 crunches, 6 roll-ups, 6 hip raises
Day 3: 25 crunches, 7 roll-ups, 7 hip raises
Day 4: 30 crunches, 8 roll-ups, 8 hip raises
Day 5: 35 crunches, 9 roll-ups, 9 hip raises
Day 6: 40 crunches, 10 roll-ups, 10 hip raises
Day 7: 45 crunches, 11 roll-ups, 11 hip raises
Day 8: 50 crunches, 12 roll-ups, 12 hip raises
Day 9: 10 sec plank, 10 leg raises, 10 ankle reach / touch touches, 5 criss-crosses
Day 10: 12 sec plank, 10 leg raises, 10 ankle reach / touch touches, 6 criss-crosses
Day 11: 15 sec plank, 11 leg raises, 11 ankle reach / touch touches, 7 criss-crosses
Day 12: 20 sec plank, 12 leg raises, 12 ankle reach / touch touches, 8 criss-crosses
Day 13: 25 sec plank, 13 leg raises, 13 ankle reach / touch touches, 9 criss-crosses
Day 14: 30 sec plank, 14 leg raises, 14 ankle reach / touch touches, 10 criss-crosses
Day 15: 35 sec plank, 15 leg raises, 15 ankle reach / touch touches, 12 criss-crosses
Day 16: 40 sec plank, 15 roll-ups, 15 hip raises, 15 criss-crosses
Day 17: 45 sec plank, 17 roll-ups, 17 hip raises, 17 criss-crosses
Day 18: 50 sec plank, 20 roll-ups, 20 hip raises, 20 criss-crosses
Day 19: 55 sec plank, 23 roll-ups, 23 hip raises, 23 criss-crosses
Day 20: 60 sec plank, 25 roll-ups, 25 hip raises, 25 criss-crosses
Day 21: 55 crunches, 10 reverse crunches, 17 leg raises, 17 ankle reach / touch touches, 17 hip raises
Day 21: 60 crunches, 11 reverse crunches, 20 leg raises, 20 ankle reach / touch touches, 20 hip raises
Day 22: 65 crunches, 12 reverse crunches, 23 leg raises, 23 ankle reach / touch touches, 23 hip raises
Day 23: 70 crunches, 13 reverse crunches, 25 leg raises, 25 ankle reach / touch touches, 25 hip raises
Day 24: 30 criss-crosses, 14 reverse crunches, 27 leg raises, 27 ankle reach / touch touches, 27 hip raises
Day 25: 35 criss-crosses, 15 reverse crunches, 30 leg raises, 30 ankle reach / touch touches, 30 hip raises
Day 26: 40 criss-crosses, 20 reverse crunches, 30 leg raises, 30 ankle reach / touch touches, 30 hip raises
Day 27: 45 criss-crosses, 25 reverse crunches, 30 leg raises, 30 ankle reach / touch touches, 30 hip raises
Day 28: 50 criss-crosses, 30 reverse crunches, 30 leg raises, 30 ankle reach / touch touches, 30 hip raises
Day 29: 60 criss-crosses, 70 sec plank, 30 reverse crunches, 30 leg raises, 30 roll-ups
Day 30: 70 criss-crosses, 80 sec plank, 30 roll-ups, 30 ankle reach / touch touches, 30 hip raises
Remember that this is your challenge, so try doing what you can do without overdoing it. You can challenge yourself, but try to do it wisely. The most important thing is that you get to your goal, whether it's in 30 days or more.