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30 Day Flat Abs Challenge!

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♥ click to download and print ♥

Hey guys!

I am sooooo excited to share with you the first ever Blogilates 30 day Flat Abs Challenge! To complete the challenge, all you have to do is check mark the moves after you complete them each day. You also have to drink the number of water cups listed each day (minimum). That’s it!

It starts off pretty simple on day 1 but by day 30 you will be an abs master! There are 2 things I wanted to achieve here with you:

1. I wanted to constantly challenge you by increasing the reps every single day. Result? You get stronger and fitter.

2. I wanted to also challenge you to drink more water. Why? Because when you’re dehydrated, your body holds on to more, and you get bloated. So drink up to flush your body out! The cups indicate the amount BEYOND what you normally drink.

Ab moves for the month:

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The Roll-Up.

Did you know 6 crunches equals one of these? Yup. Do them.

 

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The Criss-Cross.

Bring your shoulder towards your knee, not your elbow. And be sure to lift your shoulder blades high off the mat!

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The Double Leg Lift.

Press your heels together, press your lower back into the mat and lower your legs down and back up. Inhale as you go down and exhale when you go up.

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Ankle Reaches.

Keeping your legs straight and your toes pointed, reach your fingers toward your ankles! Use your abs, not your neck!

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The Reverse Crunch.

Cross your ankles and lift your bottom off the floor. Total core control here!

Please invite your friends, co-workers, and family members to join in on this challenge! I wanted to create something that was simple enough to do and squeeze into your day. I know that sometimes doing the monthly workout calendars can be intimidating and requires time and major commitment.

For those of you doing the #JanYOUary calendar with me, yes you can do the 30 Day Flat Abs Challenge alongside the regular calendar or the beginner’s calendar. Oh by the way, I am working on Beginner’s 2 for you guys! So watch out for that coming soon too.

Ok now go print it! I PURPOSEFULLY made the background white so that you guys don’t have to waste ink. Take a pic and show me using the hashtag #30dayflatabs! Oh and wait til you see the new workout calendar…everything’s changing up for 2015. Don’t be scurred. You’ll love the new look!

Oh and don’t forget to write down everything you do in your 2015 Blogilates Fit Planner!

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RECORD EVERYTHING! It’s your own fit journey and you should take credit for everything you do to get you to where you want.

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  • Jessiiii

    This Challenge is incredible…. Today is Day 12 and i really can see a difference 👍🏼👍🏼…good Job cassey

  • Tai

    This is simply amazing! <3

  • annette

    How can i get some beginners workout
    DVD for Pilates?

  • Megan

    I’m looking for advice please. I had a c section 12 weeks ago and was cleared for exercise at week 6. I wasn’t given any help from the doc who said no crunches but definitely start Pilate’s again. I made sure to tell her my exercise plans. I have a very small abdominal separation (!less than 3 fingers). I’m looking to the mommas on here. Are there exercises on here safe for me? What should I stay away from? Please help me I really Want to lose the weight. Also I was they didn’t cut any muscle but instead pulled it apart.

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  • Eresa Lee

    How many are in a rep?

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  • ann

    i did this a while ago but well i was doing it i got super bloated to the point where i went to a doctor. i didn’t even realize how important the water thing was i already have like 8 cups of water a day so i thought i didn’t need it i never read the top. yikes don’t ignore the water guy you will regret it

  • Maddie D

    Hi, I was wondering after you finish this month what is the best way to keep up the same level of fitness, as I know you need consistency for a more permanent shift.
    Would you recommend repeating the number of the last day, or continue increasing reps daily?
    Thanks to anyone who helps me out :)

    • Khadz

      I would recommend increasing. Push yourself a little bit more everyday to increase your strength.

  • Vanessa

    I’ve started the first day today and I’m trying to cut out the bad foods from my diet, but living in a hispanic household with my grandma currently staying with us, it’s super hard trying to stay away from food (since she’s trying to spoon feed me rice and beans 24/7) But I’ll figure it out :P

  • Vip Med

    Hi yaay me im on my 3rd week 2nd day n im feeling soo gd
    yet to come wish me luck ^^