30-Day Sit-ups, Squats And Crunches Challenge

30-Day Sit-ups, Squats And Crunches Challenge

Taking up a 30-day fitness challenge is a great way to boost your regular routine and force even the most stubborn layers of body fat melt. As we all know, in order to get the best results possible, our bodies need to be surprised once in a while with a complete change in routine and intensity. And since fat burning can be most troublesome in the stomach, thigh and butt area for a lot of people, in this article we’d like to offer you the ideal challenge that will strengthen your core muscles and snap your lower body into shape in no time!

Sculpt a firm and lean body with the 30-day Core Challenge

The exercises:

#1. Sit-ups

Sit-ups work your abs like no other exercise. To perform them, lie flat on your back with knees slightly bent and lock your hands behind your head. While breathing out, lift your upper body until it creates a V-shape with your thighs. Hold for a second, then lower yourself back down.


The squat is the king of bodyweight exercises for a good reason – it literally hits every major muscle in your body, while helping you build a strong core and powerful legs. To perform it properly, stand with your feet shoulder width apart. First flex your knees and hips, then start sitting back with the hips while maintaining the back neutral. Continue lowering your body down until your thighs become parallel (or below parallel) to the floor. Keep your back straight and your head and chest up all throughout the movement.

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#3. Crunches

Crunches are great for targeting the abs, obliques, hip flexors, glutes and thighs. To perform crunches, lie flat on your back with your knees bent at a 90-degree angle and feet flat on the ground. Place your hands on either side of your head without locking your fingers and keep the elbows in. As you exhale, squeeze your abdominal muscles and raise your shoulders off the ground while keeping your lower back on the floor. Hold the top position for a moment, concentrating on the contraction in the abs, then slowly return to the starting position.

The routine:

 DAY 1 10 10 25
 DAY 2 20 15 30
 DAY 3 05 20 35
 DAY 4 10 25 40
 DAY 5 05 10 30
 DAY 6 15 30 50
 DAY 7 20 35 55
 DAY 8 30 40 60
DAY 10 10 10 25
DAY 11 40 50 65
DAY 12 45 60 70
DAY 13 05 05 05
DAY 14 10 10 10
DAY 15 20 30 20
DAY 16 25 30 45
DAY 17 40 50 70
DAY 19 05 05 05
DAY 20 10 10 25
DAY 21 20 15 35
DAY 22 20 25 55
DAY 23 10 40 55
DAY 24 10 50 65
DAY 25 15 60 65
DAY 26 20 70 85
DAY 28 05 05 05
DAY 29 10 10 25
DAY 30 20 15 35

No matter if you’re a couch potato or a regular gym-goer, taking up this 30-day challenge will help you get leaner and stronger without any need for additional equipment or boring, lengthy workouts, so don’t hesitate and begin right now!

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