30 Day Flat Belly Challenge

Do you happen to be one of those people who just cannot seem to get rid of that stubborn belly fat?

If you are, then keep reading.

This challenge is specifically for people who want to burn some extra fat by achieving a higher total daily energy expenditure (And therefore, a big caloric deficit), or simply tone their already flat stomach.

Of course, this challenge is no magic. It is based on progressive overload through repetition increase day-to-day.

The challenge only consists of 4 simple exercises, that will give you amazing results if completed according to the day-to-day scheme, which of course includes rest days every now and then.

Let’s take a look at all 4 exercises, and then proceed with the repetition progression.

Exercise #1 – Partial crunch (Hands overhead)

 

This is a regular laying crunch, but done using partial range of motion.

 

Execution

  • Lay down and get your heels closer to your body by bending your knees.
  • Straighten your arms overhead and hold them together.
  • Do a crunch without lifting your torso all the way up, but rather partially, keeping constant tension on the abdominal muscles.

Exercise #2 – Cross body twisting crunch

 

Execution

  • Lay down in the same position as in exercise #1
  • Place your hands behind your head, so that your elbows point outward.
  • Lift up your torso and twist to the left, while lifting the right knee, and vice versa.

Exercise #3 – Hanging leg raises

 

Execution

  • Hang on a pull up bar with your grip being slightly wider than shoulder width.
  • Try to maintain balance so that you won’t swing back and forth, but control the movement with your core.
  • Lift your legs up, contracting the core muscles and then let them down, stretching the abdominal.

Tip

Don’t let your legs down completely.

Exercise #4 – Contractions

This is the simplest of the four exercises- Simply contract your abdominal muscles and hold for as long as possible.

 

After the first 3 exercises, this might be fairly difficult to complete.

 

To further understand the benefits of this last exercise, read our article on “Posing” (isometric contractions).

 

Day Exercise #1 Exercise #2 Exercise #3 Exercise #4
1 15 5 5 10 sec holds x5
2 20 10 10 10 sec holds x5
3 25 10 10 10 sec holds x5
4 30 12 12 10 sec holds x6
5 Rest
6 40 15 15 10 sec holds x6
7 45 15 15 10 sec holds x7
8 45 20 20 10 sec holds x7
9 50 20 20 10 sec holds x7
10 Rest
11 55 20 20 10 sec holds x10
12 55 25 25 10 sec holds x10
13 55 30 30 10 sec holds x10
14 60 30 30 10 sec holds x10
15 Rest
16 60 40 40 10 sec holds x13
17 65 40 40 10 sec holds x13
18 65 45 45 10 sec holds x13
19 70 45 45 10 sec holds x14
20 Rest
21 80 60 60 10 sec holds x15
22 80 70 70 10 sec holds x15
23 80 80 80 10 sec holds x20
24 90 80 80 10 sec holds x20
25 Rest
26 100 80 80 10 sec holds x20
27 100 85 80 10 sec holds x20
28 100 85 85 10 sec holds x20
29 100 90 90 10 sec holds x20
30 100 100 100 10 sec holds x25

This easy challenge takes your endurance to the next level, giving you a toned, skin tight belly over the period of 30 days. Different people will achieve different results by doing this challenge, so if you feel like you need a day or two more for rest, then go with how your body feels.

A good reminder here would be that this particular challenge is no magic, and it won’t give you the desired results if your nutrition is off. If you are looking for a perfect time saving, yet effective workout, then take this challenge.

So… are you ready for a challenge?

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