Join our 30 day abs challenge by signing on using your Gmail account (see top of the page.) You can then enroll in the challenge by scrolling to the bottom of the page.
It’s not easy to get abs. You have to work for it. But it’s worth the effort because a strong, well-defined core is essential for good health and an aesthetically pleasing physique.
One of the best ways to achieve this goal is through targeted abdominal exercises. These exercises are designed to specifically target the muscles of the stomach, including the rectus abdominis (the “six-pack” muscle) and the obliques (the muscles on either side of the abdomen).
There are many different abdominal exercises that you can do, but some of the most effective include crunches, sit-ups, and leg raises. This 30 day ab challenge combines these different exercises to create an intense workout that will allow you to lose weight and grow your abs in 5 minutes a day
Preparing for the 30-day ab challenge
Decide a time in advance for when you will complete your ab workout. It can be before your regular workout, first thing in the morning or before you eat dinner. Try to keep it consistent, because that increases the chances of you completing the entire 30 days.
Workout structure
Each workout is approximately 5-7 minutes, but the workouts are intense. 5 minutes of intense workout can be an extremely effective way to work out. Furthermore it increases the likelihood of you sticking to the workout for a full 30 days. Simply because 5 minutes of exercise is something that is easy to fit into an otherwise busy day.
For the first 5 days, you will do a different workout each day, to sensure you utilize all the right muscles, and complete a multitude of exercises. You will then complete the same 5 days of exercises again. Most people will find the 5 minutes of abs exercises adequate. However if you feel that you want to challenge yourself more, feel free to repeat the 5 minutes of abs exercises twice each day. Either one after the other, or once in the morning and once in the night.
How to join the 30-day ab challenge
This 30-day ab challenge is completely free. You can sign on using the google sigin button at the top of this page. Then simply enroll in the challenge and begin.
Each time you complete the days exercise simply press complete, so that you are able to keep track of what day you are on. Pressing complete will also motivate you to stick to the challenge, by giving you a sense of satisfaction.
What to expect from the 30-day ab challenge
Strengthens and tones abdominal muscles
One of the benefits of doing regular ab exercises is that it helps to strengthen and tone the muscles in that area. This can lead to a more aesthetically pleasing appearance, as well as improved health thanks to a stronger core. Additionally, those who regularly exercise their abs may find it easier to do other physical activities since they have a better foundation.
Better posture and reduced back pain
Having strong abdominal muscles can also improve your posture. This is because the abs help to support the spine, which can lead to better alignment overall. Additionally, good posture can help to prevent pain in the back and neck. Those who have strong abs may also find it easier to maintain good posture during other activities, such as lifting weights or running.
Another health benefit of having strong abdominal muscles is that it can help to reduce the risk of injury. This is because the abs help to stabilize the spine and pelvis, which can protect against things like hernias and disk problems. Additionally, strong abs can help to absorb impact when you fall or are hit, which can lessen the severity of injuries.
Promotes weight loss
Another common goal of doing ab exercises is to lose weight. Thanks to the intensity of most ab workouts, they can help to burn calories and promote weight loss. However, it’s important to keep in mind that diet plays a role in weight loss as well, so be sure to eat healthy foods in addition to exercising.
Furthermore it is important to note that this 30 day challenge focuses more on increasing your muscles, and a better figure then it does weight loss.
More energy
Additionally, those who complete the 30 day ab challenge find that they have more energy. This is because the abs help to circulate blood and oxygen to the muscles, which can give you a boost of energy. Additionally, endorphins are released during exercise, which can also improve your mood and give you more energy.
In the first few days you may find that your energy levels actually wane. This is normal, as your body is getting used to the new level of exercise. Stick to it, and soon you will feel significantly more energetic.
It will be difficult
The 30-day ab challenge is not easy. You will have to push yourself, and there will be days when you don’t feel like doing it. But if you can stick with it, you will see results. Not only will you have a stronger core, but you will also notice a difference in your posture and balance.
You may also find that other exercises become easier because you will have a stronger core to support your body. And you will definitely notice a difference in how you look and feel. So if you’re up for the challenge, give it a try!
If you miss a day
Most people who complete the 30 day ab challenge intend on doing it 30 days straight, but there is inevitably something which comes up which may cause you to miss a day.
If you do miss a day simply complete that days exercises the following day. We recommend that you do not miss more then 1 day at a time, because if you miss more then 1 day there is a significantly higher chance of you quitting the 30 day challenge completely.
So if you miss 1 day then make sure that you complete the next 3 days of exercises, before allowing yourself to miss another day.
Tips for success
- Set a time for your workout and stick to it. Consistency is key.
- Start slow and build up the intensity as you go.
- Don’t forget to warm up and cool down.
- Focus on quality over quantity. 5 minutes of high-intensity exercise is more effective than 30 minutes of moderate exercise.
- Be patient! Results take time, but if you stick with it, you will see results.
- Do the workout with a friend.
You can do this!
This is the beginning of a new era for you. This 30 day ab challenge will help you lose weight, tone your muscles, and develop the body that you are trying to.
FAQS
What body fat percentage do you need to see abs?
You will start to see abs at 15% body fat and see well-defined abs at about 10%. Going below 10% or below 8% is unusual, and can be risky for your health, as well as for bodybuilders and some athletes. Somewhere between 10% and 15% will make you look great, is good for your health, and is realistically achievable with time and effort. To have visible abs, you need to have low body fat. Many strong people are somewhat fat. Building strength is not enough – you have to change your body composition to get visible abs.
Can you gain muscle and lose fat at the same time?
Yes, and many people train this way. You do not have to do a bulking phase followed by a cutting phase. While this does work, you can lose fat and build muscle at the same time. If you eat a calorie deficit but train hard, get enough sleep, and eat enough protein, your body will both burn fat and lose muscle. If you are underweight, this might not work. Try carb cycling – eat a lot of carbs for a while to gain a few pounds of fat, then avoid carbs and continue to train to turn the fat into muscle. It only takes a few days’ worth of serious low-carb dieting for the body to start burning fat for fuel.
What are the best supplements for core strength?
Supplements can help you a lot, even if diet and training are the most important. You don’t strictly need supplements to get strong, but you can get stronger faster with supplements. Many supplements can boost your overall health in ways other than helping you cut fat and build muscle.
Protein Powder
While it is good to get a lot of your protein from food, this is not always realistic if you are serious about building muscle. Use protein powder, but don’t overuse it. Eat high protein foods as well. Nothing is worse than losing muscle while you are trying to lose fat. This can ruin a physique you put a lot of time into improving. You have to train, and you have to get enough protein while you are losing fat, or muscle loss is inevitable.
Caffeine
Caffeine is great for workout motivation and energy. It also reduces your appetite, so you can use it to cut fat and make your abs more visible. Don’t use it later in the day, or it will reduce your sleep quality, which will hurt your muscle growth. However, as long as caffeine doesn’t hurt your sleep, it is mostly good for you. It is a cheap, common, safe drug that will boost your motivation.
Creatine
Creatine is a tried and true supplement that everyone agrees is safe and effective. If you want to gain muscle and lose fat at the same time, you should use creatine. Anyone interested in staying in shape or athletics should try it. Creatine converts into phosphocreatine, which is stored in your muscles. Phosphocreatine makes it much easier for your muscles to tap into phosphates to use for energy. Creatine also draws water into your muscles, which improves your workouts further.
Melatonin
Since sleep is so important for muscle building, anything that improves your sleep quality can help you build muscle. Most sleeping pills, whether of the over-the-counter kind or not, are associated with worse health and higher death rates. Natural sleep aids are a better idea. Melatonin is your body’s primary sleep hormone. When you have been awake for too long or see the sun going down, your body produces melatonin. Melatonin is vital for sleep quality, which improves muscle growth. Supplementing with your body’s main sleep hormone is safe, won’t hurt your natural melatonin production, and helps you sleep better rather than longer or faster. It won’t keep you asleep for a long time – you might even sleep less hours if you take melatonin because your sleep quality will be so much higher. Better sleep can also improve your metabolism or make you less hungry, so melatonin is just as useful for building lean muscle as any other supplement.
