30 Days To Six Pack Abs

30 Days To Six Pack Abs – Forget the flat tummy, we all want abs! Today, fitness has shifted from just slimming down and losing fat to getting ripped and earning muscle. And of course, the most coveted cut of all time just has to be the abs. Man or woman, who doesn’t want a sculpted midsection rippling through clothing? But earning abs takes a lot more than daydreaming and wishful thinking.

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Fitness help earning muscle

Abs take time, dedication, and lots of effort. However, even the toughest of exercise routines sometimes fail to bring out the best in our abdomen, and that’s because these aren’t always developed to target the specific muscles in the midsection. Even if they did, the exercise wouldn’t be intense enough to cause significant results taking lots of time just to see marginal improvements.

Wondering how to get a six pack quick? Take this 30-day ab workout and get that summer body ready in no time!

1.    Week One

The fastest way to get abs is with constant physical activity, but it doesn’t have to be too intense at the start. This week is all about preparing your body for the workout to come. Odds are, you probably haven’t observed an exercise routine until now so it’s only right that you start off with a low-intensity workout that won’t stress out your body too much. The basic exercises you need to know for this first week include the most essential and these are sit-ups, crunches, leg raises, and planking.

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Do a sit up with a partner helping

Day 1

  • 15 sit ups
  • 5 crunches
  • 5 leg raises
  • 10-second plank
  • x 3 sets

Day 2

  • 20 sit ups
  • 8 crunches
  • 8 leg raises
  • 12-second plank
  • x 3 sets

Day 3

  • 25 sit ups
  • 10 crunches
  • 10 leg raises
  • 15-second plank
  • x 3 sets

Day 4 – REST DAY

Day 5

  • 30 sit ups
  • 12 crunches
  • 12 leg raises
  • 20-second plank
  • x 3 sets

Day 6

  • 35 sit ups
  • 15 crunches
  • 15 leg raises
  • 25-second plank
  • x 3 sets

Day 7

  • 40 sit ups
  • 20 crunches
  • 20 leg raises
  • 30-second side plank
  • x 3 sets

2.    Week Two

Great job on your first week! It might have been a bit of a challenge, but you muscled through it. Now, the second week is about further enhancing your abs. Because the previous week was able to prep your midsection for greater challenges, this second week will become a little bit more intense to up the gains and help you get your 6 pack abs quick.

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Mountain climbers

Day 8 – REST DAY

Day 9

  • 20 toe reaches
  • 20 lemon crushers
  • 30 mountain climbers
  • 15 plank up and downs
  • x 3 sets

Day 10

  • 25 toe reaches
  • 25 lemon crushers
  • 35 mountain climbers
  • 20 plank up and downs
  • x 3 sets

Day 11

  • 30 toe reaches
  • 30 lemon crushers
  • 40 mountain climbers
  • 35 plank up and downs
  • x 3 sets

Day 12 – REST DAY

Day 13

  • 35 toe reaches
  • 35 lemon crushers
  • 45 mountain climbers
  • 40 plank up and downs
  • x 3 sets

Day 14

  • 40 toe reaches
  • 40 lemon crushers
  • 50 mountain climbers
  • 45 plank up and downs

3.    Week Three

It’s time to feel that burn and increase the intensity to get six pack abs quick. This week, you might start to feel a little extra challenge, but that’s just the way the road to rock hard abs works. You’re already halfway to your six pack abs, so stay determined, keep at it, and don’t give up! You’re almost there! It also pays to observe a strict six pack diet at this point to ensure positive results.

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Russian twist

Day 15

  • Russian twists
  • side plank rotations
  • opposite arm-leg lifts
  • bicycles
  • 3 minutes x 3 sets

Day 16 – REST DAY

Day 17 

  • Russian twists
  • side plank rotations
  • opposite arm-leg lifts
  • bicycles
  • 3 minutes x 3 sets

Day 18

  • Russian twists
  • side plank rotations
  • opposite arm-leg lifts
  • bicycles
  • 3 minutes x 4 sets

Day 19

  • Russian twists
  • side plank rotations
  • opposite arm-leg lifts
  • bicycles
  • 4 minutes x 4 sets

Day 20 – REST DAY

Day 21

  • Russian twists
  • side plank rotations
  • opposite arm-leg lifts
  • bicycles
  • 4 minutes x 5 sets

4.    Week Four

Now’s the week we see just how far you’ve come and test those abs for what they’re made of. At this point, you might start to feel more and more capable of the exercises, especially if you’ve been sticking to your schedule. Don’t forget to stretch even if you feel like you don’t need it as this could save you from some major pulled muscles later on.

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Side plank leg lifts

Day 22

  • Side plank leg lifts
  • leg drops
  • alternate toe touches
  • banana rolls
  • 4 minutes x 5 sets

Day 23

  • Side plank leg lifts
  • leg drops
  • alternate toe touches
  • banana rolls
  • 5 minutes x 5 sets

Day 24 – REST DAY

Day 25

  • Side plank leg lifts
  • leg drops
  • alternate toe touches
  • banana rolls
  • 5 minutes x 6 sets

Day 26

  • Side plank leg lifts
  • leg drops
  • alternate toe touches
  • banana rolls
  • 6 minutes x 6 sets

Day 27

  • Side plank leg lifts
  • leg drops
  • alternate toe touches
  • banana rolls
  • 6 minutes x 7 sets

Day 28 – REST DAY

5.    Day 29 and 30

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Keep on giving your best

You’re nearing the end of your 30-day ab workout. These days are dedicated to seeing how much of an exercise you can take now that you’ve completed 28 days with your new routine. Pick out any 4 exercise moves (or more if you’re feeling it) and try to go on an all-out ab burst to reach a 15-minute streak. Don’t worry if you don’t get it the first time! Just keep on giving your best and don’t forget to keep your eyes on the prize.

Some Tips:

  1. Stay on a healthy six pack diet throughout the 30-day challenge to maximize your gains and reduce fat
  2. Take ample rest both before and after each session of this 30-day ab workout to keep your body from getting overworked. The last thing you want is to find yourself unable to move and semi-paralyzed in bed.
  3. Stretch, stretch, stretch. Individuals who fail to stretch before a workout are often left with horrible sore spots, sprains, and strains, so make sure you limber up before and after you start a session of this 30-day ab challenge.

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