When starting out any exercise routine you need to be familiar with the exercise, be safe and be confident. Our 30 day core challenge supplies the video content you need, explaining each exercise in detail to allow you to study and practice before committing to each routine.
Why a 30 day Challenge?
A 30-day ab and core challenge can be good for you for several reasons:
- Strengthening your core: The abdominal and core muscles are responsible for stabilizing your body during movement and maintaining good posture. Strengthening these muscles can improve your overall balance and stability, reduce your risk of injury, and improve your athletic performance.
- Improved overall fitness: A 30-day ab and core challenge can be a great way to supplement your existing fitness routine. Strong core muscles can make it easier to perform other exercises, such as running or weightlifting.
- Increased calorie burn: Targeting your abdominal and core muscles with exercises such as planks, sit-ups, and leg raises can help increase your overall calorie burn during workouts. This can be beneficial if you’re looking to lose weight or maintain a healthy weight.
- Improved appearance: Strengthening your abdominal and core muscles can help tone your midsection and give you a more defined, sculpted look.
However, it’s important to note that a 30-day ab and core challenge should be done in conjunction with a healthy diet and regular exercise routine for optimal results. Additionally, it’s important to listen to your body and avoid overexerting yourself, as overtraining can lead to injury or burnout. How much exercise should you do? Click here
If you have any medical conditions or you have any concerns about your health, you must tell your parent/guardian and/or visit your GP.
Get ready to start your challenge. Your time begins…Now
A 30-day ab and core challenge can be a great way to improve your core strength and achieve a leaner, more toned midsection. Here is Gymate plan for a 30-day ab and core challenge:
Week 1:
Day 1: 20 Crunches, 10 Superman, 20-second Plank
Day 2: 25 Crunches, 15 Superman, 25-second Plank
Day 3: 30 , Crunches 20 Mountain Climbers, 30-second Plank
Day 4: Rest Day
Day 5: 35 Heel touches, 25 Scissor Abs, 35-second Plank
Day 6: 40 Crunches, 30-second Side Plank (each side), 20 Superman
Day 7: 45-second Plank, 25 Crunches, 20 Superman
Week 2:
Day 8: 50 Crunches, 30-second Side Plank (each side), 30-second Plank
Day 9: 55 Ab Scissors, 35-second Plank, 30 Superman
Day 10: 60 Crunches, 40-second Side Plank (each side), 40-second Plank
Day 11: Rest Day
Day 12: 65 Heel touches, 45-second Plank, 35 Ab Scissors
Day 13: 70 Crunches, 30-second Side Plank (each side), 25 Superman
Day 14: 75-second Plank, 35 Crunches, 25 Ab Scissors
Week 3:
Day 15: 80 Crunches, 30-second Russian Twist, 45-second Plank
Day 16: 85 Crunches, 40-second Russian Twist, 40 Superman
Day 17: 90 Crunches, 50-second Side Plank (each side), 50-second Plank
Day 18: Rest day
Day 19: 95 Heel touches, 55-second Plank, 45 Ab Scissors
Day 20: 100 Crunches, 40-second Side Plank (each side), 30 Superman
Day 21: 60-second Plank, 45-second Russian Twist, 40 Superman
Week 4:
Day 22: 110 crunches, 50-second side plank (each side), 60-second plank
Day 23: 115 Crunches, 60-second Plank, 50 Ab Scissors
Day 24: 120 sit-ups, 55-second side plank (each side), 55-second plank
Day 25: Rest day
Day 26: 125 Heel touches,70-second Plank, 55-second Russian Twist
Day 27: 130 Crunches, 60-second Side Plank (each side), 50 Superman
Day 28: 80-second Plank, 145 Crunches, 60 Superman
Week 5:
Day 29: 140 Crunches, 60-second Side Plank (each side), 85-second Plank
Day 30: 150 Crunches, 90-second Plank, 60-second Russian Twist
Remember to warm up before each workout and stretch afterwards. Also, adjust the number of reps or duration of the plank according to your fitness level. Good luck!
About The Author
Gymate is a not for profit UK initiative to inspire teenagers, young people and anyone new to exercise to start exercising at home. If you have enjoyed this Blog, check out our other Blogs offering health and fitness advice. If you’re ready to start exercise Gymate workout pages are a good place to start. Looking for stylish active wear / athleisure wear? Our cross ownership company www.gymate-pro.com offers a wide range of Gymate branded active and everyday wear.
