Want stronger abs in 30 days? Bookmark this handy chart

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If you intent to shape stronger abs, or you are just planning to look good for the summer, here is something that offer you to achieve your goals.

Below we are sharing a 30-day challenge that is a proven way of shaping your ABS, without equipment and anywhere.

To perform it you should follow 3 exercises:

  • Crunches
  • Leg raise
  • Planks

Let’s do it!

DAYS                CRUNCHES                  LEG RAISE                    PLANKS

DAY 1              15                                06                                10 SEC

DAY 2              20                                08                                15 SEC

DAY 3              25                                10                                20 SEC

DAY 4              30                                12                                25 SEC

DAY 5              35                                14                                30 SEC

DAY 6              40                                16                                35 SEC

DAY 7              45                                18                                40 SEC

DAY 8              50                                20                                45 SEC

DAY 9              55                                22                                50 SEC

DAY 10                        60                                24                                55 SEC

DAY 11                        65                                26                                60 SEC

DAY 12                        70                                28                                65 SEC

DAY 13                        75                                30                                70 SEC

DAY 14                        80                                32                                75 SEC

DAY 15                        85                                34                                80 SEC

DAY 16                        90                                36                                85 SEC

DAY 17                        95                                38                                90 SEC

DAY 18                        100                              40                                95 SEC

DAY 19            105                              42                                100 SEC

DAY 20                        110                              44                                105 SEC

DAY 21                        115                              46                                110 SEC

DAY 22                        120                              48                                115 SEC

DAY 23                        125                              50                                120 SEC

DAY 24                        130                              52                                125 SEC

DAY 25                        135                              54                                130 SEC

DAY 26                        140                              56                                135 SEC

DAY 27                        145                              58                                140 SEC

DAY 28                        150                              60                                145 SEC

DAY 29                        155                              62                                150 SEC

DAY 30                        160                              64                                155 SEC

Combine these challenge with:

  • Drinking water during the day,
  • Eating enough protein
  • Eating smaller portions
  • Eat post-workout carbs
  • Speed metabolism by eating more often (5-6 times)
  • Eliminate refined sugar and white flour – eat whole grains and foods without sugar
  • Eat breakfast

Source: mamabee.com

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