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Timur Muravyov
Timur Muravyov

30 DAY AB WORKOUTS



This 30 day challenge was sent to me in late May and we somehow decided it would be a good idea to start it June 1, fully knowing that we would have to complete the later, more challenging portions while on vacation. Somehow we managed. Even while aboard a cruise boat from Copenhagen to Oslo, we found a way to fit in these ridiculous workouts each day. I lived for the rest days. They were much needed. Into the last week, each workout was a massive effort and my abs hurt so much that laughing or sneezing was painful.




30 DAY AB WORKOUTS



Good morning! Although there are no exercises that will target love handles specifically, the Ab Challenge will certainly help. However, cardio training is more effective at fat burning. Be sure to include suitable weight-lifting. These workouts allow your body to build lean muscle. Good luck.


The plank is the number one go-to for all things core related and should be included in all core workouts for women. It works all the muscles of the abdomen, including your obliques (the tummy muscles that line the outer sides of your stomach), as well as the muscles in your lower back, which are an important part of your core. There are two different variations explained here, which you will also find in the plank challenge.


Squats tend to work your calves, quads, hamstrings, glutes, core and back muscles. Doing squats alongside some great ab exercises will help in toning your body within a month. This is because these workouts target numerous muscles in your body, especially those in your lower body.


Despite there being multiple variations of the squat, this challenge advocates doing the air or bodyweight squats. These workouts entail using your body weight, so ditch any additional weights when doing the air squats.


Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.\n\n\nHere's the 30-day plan below and do adjust as needed according to your ability level. Each day involves three sets of the six above exercises. The third set will be tough \u2014 hey, it's a challenge, right! \u2014 so be sure to focus on doing the moves correctly, not quickly. This plan also incorporates rest days, so while you can hold off on ab exercises, you can (and should) still do other workouts to strengthen the rest of your body. Also, it's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.\n\n\n Related:\n\n \n \n \n \n\n Get Stronger With This 2-Weeks-to-50-Burpees Challenge\n \n \n","id":38124196,"type":"gallery","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"30-Day 6-Pack Abs Challenge","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingFitness ChallengesIntermediate WorkoutsAb Exercises","is_cover":true},"image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/qbDvpxkQguBDGNQzM-LCGU15t9I\/fit-in\/728xorig\/filters:strip_icc-!!-\/2015\/09\/08\/874\/n\/1922729\/647e6996049ef09f_patrick-fitness-30day6PackAbsChallenge\/i\/Keep-reading-learn-more-details-about-each-exercises.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/ghlJKPWrHA3uWVV-cbl99LjI-kI\/fit-in\/2048xorig\/filters:strip_icc-!!-\/2015\/09\/08\/874\/n\/1922729\/647e6996049ef09f_patrick-fitness-30day6PackAbsChallenge\/i\/Keep-reading-learn-more-details-about-each-exercises.jpg","title":"","intro_text":false,"body":"Keep reading to learn more details about each of these exercises. And good luck! \n","id":38340621,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38340621\/Keep-reading-learn-more-details-about-each-exercises","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Keep reading to learn more details about each of these exercises. And good luck!","use_tall_image":true,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/iHRY_G5qQ0WF5L0zEdUfG7A7WWo\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/876\/n\/1922729\/9550fdc8_Seated-Russian-Twist\/i\/Seated-Russian-Twist.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Isfhk4CYOOY7s-mIBI0aHyjhHaU\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/876\/n\/1922729\/9550fdc8_Seated-Russian-Twist\/i\/Seated-Russian-Twist.jpg","title":"Seated Russian Twist","intro_text":false,"body":"\nSit on the ground with your knees bent and your heels about a foot and a half from your butt.\nLean slightly back without rounding your spine at all.\nPlace your hands behind your head with elbows wide. \nPull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. Inhale through your center, and rotate to the left. Come back to center.\nThis completes one rep.\n\n","id":38191453,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191453\/Seated-Russian-Twist","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Seated Russian Twist","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/fjpwiSnWKkmqGLhwYHVZD8qmgBQ\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/878\/n\/1922729\/2fd430409307f836_Crunch\/i\/Basic-Crunch.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/YlYjTu2jSToL7K0aTF6075dZ1bM\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/878\/n\/1922729\/2fd430409307f836_Crunch\/i\/Basic-Crunch.jpg","title":"Basic Crunch","intro_text":false,"body":"\nLie on your back with your knees bent and feet about 12 inches from your butt. Put your hands behind your ears.\nFocusing on your core muscles, lift your head and shoulders and raise up until your head, shoulders, and back are off the floor. Keep your belly button pulled in.\nLower back down to complete one rep.\n\n","id":38191495,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191495\/Basic-Crunch","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Basic Crunch","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/7YAYtDe1SLol2tuLGnmyEDpLF5o\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/891\/n\/1922729\/180813906fd35fa2_Side-Elbow-Plank-With-Twist\/i\/Side-Elbow-Plank-Twist.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/WnfXoCbTGPoKX6FRJ6nl2DRrZiQ\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/891\/n\/1922729\/180813906fd35fa2_Side-Elbow-Plank-With-Twist\/i\/Side-Elbow-Plank-Twist.jpg","title":"Side Elbow Plank Twist","intro_text":false,"body":"\nStart in side elbow plank on your left side, with your feet stacked one on top of the other. Keep your weight on your left elbow with your fingers reaching away from your body.\nPlace your right arm behind your head, and inhale to prepare.\nExhale, pulling your navel in toward your spine, engaging your deep abs. Rotate your right rib cage toward the floor, bringing your right elbow to your left hand. \nReturn to the starting position to complete one rep. Do the designated number of reps on this side, then repeat on the left. \n\n","id":38191625,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191625\/Side-Elbow-Plank-Twist","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Side Elbow Plank Twist","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/iYjLC18EWSsNqerDxXbeAE73EMc\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/880\/n\/1922729\/3faba5d05ca752db_Superman\/i\/Superman-Lift.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/1Fq5YKpT3hF755WraauvP9eJc0Y\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/880\/n\/1922729\/3faba5d05ca752db_Superman\/i\/Superman-Lift.jpg","title":"Superman Lift","intro_text":false,"body":"\nLie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.\nKeeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated \"u\" shape with your body \u2014 back arches and arms and legs lift several inches off the floor.\nHold for two to five seconds, and lower back down to complete one rep.\n\n","id":38191534,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191534\/Superman-Lift","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Superman Lift","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/FjyLtq-Y7RlUJ6s6QF80lVU_d-w\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/901\/n\/1922729\/a604e56252d60c8c_Plank-Jacks\/i\/Plank-Jacks.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/zjr1CfHn28cNEKlXbu_pGs2xLak\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/901\/n\/1922729\/a604e56252d60c8c_Plank-Jacks\/i\/Plank-Jacks.jpg","title":"Plank Jacks","intro_text":false,"body":"\nBegin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.\nLike the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.\nThis counts as one rep.\n\n","id":38191714,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191714\/Plank-Jacks","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Plank Jacks","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/0D0X_9HnTyG8jkD-XBloSm63xDE\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/898\/n\/1922729\/0b63ffaf23fa638d_Side-Bend\/i\/Overhead-Side-Bend.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/aDPdv10dWmv6teptISweHhGqy8E\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/08\/24\/898\/n\/1922729\/0b63ffaf23fa638d_Side-Bend\/i\/Overhead-Side-Bend.jpg","title":"Overhead Side Bend","intro_text":false,"body":"\nStand with your feet a little wider than hip distance apart, holding your pressed palms overhead. Squeeze your head with your upper arms to fire up your core and protect your neck.\nBend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down.\nPull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides, and bend to the left. Rise back up to center to complete one rep.\n\n","id":38191704,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/38124196\/image\/38191704\/Overhead-Side-Bend","canonical":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196","share_text":"Overhead Side Bend","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","content":"\n \n \n \n \n Up Next\n \n \n \n These 4 Tips Are Key to Enjoying More Intense Orgasms\n \n\n\n\n Image Source: Unsplash \/ gbarkz\n","type":"end_screen","permalink":"https:\/\/www.popsugar.com\/fitness\/How-Strengthen-Pelvic-Floor-Muscles-44896161","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/xOlq1Be3ejn4N9Xlv2O7Ww491jA\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2018\/05\/31\/874\/n\/1922729\/f56c73155b105437f316d1.22460851_\/i\/How-Strengthen-Pelvic-Floor-Muscles.jpg"], "tweet":"30-Day 6-Pack Abs Challenge","next":"https:\/\/www.popsugar.com\/fitness\/How-Strengthen-Pelvic-Floor-Muscles-44896161","prev":"https:\/\/www.popsugar.com\/fitness\/Candice-Huffine-DayWon-Activewear-2018-44934084","slideCount":7,"isCPC":false,"disableInterstitials":true,"tweetText":"30-Day 6-Pack Abs Challenge","pinterestImage":"https:\/\/media1.popsugar-assets.com\/files\/2015\/09\/08\/874\/n\/1922729\/f53aaa87_edit_img_pinterest_post_image_file_845239_1440529800_patrick-fitness-30day6PackAbsChallenge.jpg","galleryURL":"https:\/\/www.popsugar.com\/fitness\/Ab-Challenge-38124196", ]);want more? 041b061a72


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