30 day Ab Challenge





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Published on Jun 15, 2011

1: Reverse Ab curl
lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position.
Exhale while lifting your hips and inhale while returning to the starting position

20 reps

2. Double Crunch
Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands on the sides of your head with the finger tips touching gently. raise your head and legs off the floor toward one another. Crunch hard and tight. I want you to hold the contraction at the top of the movement for one second.

25 reps

3.Rotation Lunge
( Picture of how to in Video 1:02 )
10 reps on each leg -Week 1
20 reps on each leg-week 2
23 reps on each leg- week 3

4.Dead lift
( Picture how- to 1:05 )
20 reps-week 1 and 2
30 reps -week 3
choose your weight or without

5.Split squat
( Picture how-to 1:12 )
10 reps week 1 on each leg
15 reps week 2 on each leg
20 reps week 3 on each leg

6.Calf raises
Picture how-to 1:19
use weight you want to 5 lbs is good start if to easy up the weight
10 reps week 1
15 reps week 2
20 reps week 3 !

Any questions ? Please inbox me ! and my results will be up in the next 3 weeks starting today 6/16/2011
Do this WORKOUT 3-4 Times a day . Want results right ! . well work for it it doesnt come easy.
love yall


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