30 Day Ab Challenge for Flatter Abs Fast

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There are numerous reasons you may develop a belly fat, including genetics, hormonal changes, medical conditions, age factor, and more importantly EXCESS CALORIC INTAKE.

However, it will interest you to know that it is quite possible to get flatter and sexier abs in just 30 days, which of course is the basic thrust of this article.

Kindly read and follow the following guide to Get Flat Abs Fast in Just 30 Days!

Workouts for Getting Flatter Abs in 30 Days [4 Weeks]

30 Day Ab Challenge for Flatter Abs Fast

Here are the exercises you will perform during the 30-Day Challenge:

1. Dumbbell Oblique Swing

You will need a 8-10 pound dumbbell for this workout. But in case you don’t have it, you can make use of a full bottle of water for that extra weight.

How to Do It
Stand with legs shoulder-width apart while you hold a dumbbell in each hand in front of your chest

After that, swing to the left and then around to the right and repeal as you contract your abs.

Now, squeeze your glutes in order to provide that extra contraction that will help stabilize your core.

Read:  11 Intense Abs Workouts to Burn Belly Fat Fast At Home

2. Standing Oblique Twist

You need no weights to perform this exercise and is ideal for working love handles and shaping them up.

How to Do It

Stand with legs shoulder-width apart and your hands placed behind your head.

Lift your right knee up as much as you can to touch your left elbow. Do the same with the other knee [left]touching right elbow. Be sure your abs are contracted so as to feel the burn.

3. Dumbbell Knee Chops

You need 2 dumbbells between 8 to 10 pounds for this exercise. The extra resistance will help work your upper as well as lower abdominal region.

How to Do It

Stand on your right foot while kicking back your left foot and your toes touching the floor.

Hold your hands in the air straight as high as you can while holding the dumbbells.

Now, kick up your left knee as high as you can while you bring down your arms passing the knee.

Do the specified amount of sets for the left leg before moving on to the right.

Read: 10 Lower Abs Exercises to Lose Lower Belly Fat Fast At Home

Your Cardio Session

Upon the successful completion of the above workout routine, take a rest anywhere for about 5 to 7 minutes, and then do a 10 minute cardio session thereafter.

You can perform your desired cardio; be it treadmill running, swimming, jogging, biking, etc.

30 DAY FLAT BELLY CHALLENGE CALENDAR

Here is the calendar to follow for your workout routine:

1st WEEK 2nd WEEK  3rd WEEK   4th WEEK 
DAY 1

15 REPS OF EACH (3X)

DAY 8

20 REPS OF EACH (3X)

DAY 15

REST

DAY 22

30 REPS OF EACH (4X)

DAY 2

15 REPS OF EACH (3X)

DAY 9

REST

DAY 16

25 REPS OF EACH (3X)

DAY 23

REST

DAY 3

REST

DAY 10

20 REPS OF EACH (3X)

DAY 17

REST

DAY 24

30 REPS OF EACH (4X)

DAY 4

10 REPS OF EACH (4X)

DAY 11

REST

DAY 18

25 REPS OF EACH (3X)

DAY 25

REST

DAY 5

REST

DAY 12

15 REPS OF EACH (4X)

DAY 19

REST

DAY 26

35 REPS OF EACH (3X)

DAY 6

10 REPS OF EACH (4X)

DAY 13

FREE

DAY 20

20 REPS OF EACH (4X)

DAY 27

REST

DAY 7

REST

DAY 14

15 REPS OF EACH (4X)

DAY 21

REST

DAY 28

35 REPS OF EACH (3X)

Read: 11 Best Full Body Beginner Workout at Home with Dumbbells

30 Day Ab Challenge for Flatter Abs Fast

Tips for Getting Flatter Abs in 30 Days [4 Weeks]

For you to get flatter abs in a month or thereabouts, there are certain tips that can help you achieve that, and they are as follows:

TIP #1 – Clean Up Your Diet

If you really intend to get a flat abs, then it is imperative you avoid consuming junk and processed foods, and substitute them with nutritious foods, especially the ones that contain excellent amount of protein and healthy fats as well as moderate amount of carbs.

Foods to Eat For Flatter Abs

These are foods with significant content of protein, healthy fats, and carbs, e.g.:

  • Fish
  • Lean chicken breasts
  • Legumes
  • Beans
  • Whole grains
  • Fresh vegetables
  • Low-sugar fruits
  • Dairy
  • Nuts and seeds

Foods to Avoid For Flatter Abs

These are foods with high sugar, refined carbs, and fat. e.g.:

  • Fruit juice
  • Fast food
  • Cakes, candy, cookies and other related foods
  • Fried foods
  • White rice, white bread and pasta
  • Flavored yogurts

In addition to the above, also avoid taking sugary drinks or supermarket fruit juices that contain excessive amount of sugar and additives because they will frustrate your results and delay you from reaching your desired weight loss goals.

It is best you replace such drinks with the natural water. You can as well add lemon and a small amount of honey to make the water taste better.

Read: 10 Unhealthy Foods and Drinks You Should Avoid

TIP #2 – Avoid Chewing Gum

Your chances of getting flatter abs quick are very slim if you don’t cut back on chewing gum.

The reason is that chewing gum causes you to swallow excess tummy-bloating air, which will negatively affect your desired weight loss goal.

Additionally, these gums are often loaded with sugar, alcohol and artificial sweeteners, which make weight loss almost impossible.

What’s the way out?

If you must chew at all, then you should opt for organic gums like Glee Gum or Simple Gum because they contain low-calorie and also they have no artificial sweeteners, which could trigger weight gain in your stomach region.

TIP #3 – Say No to White Flour

Foods made with white flour such as white pasta, white bread, white rice, etc. contain only few amounts of fiber and will ultimately cause your stomach to bloat up.

In fact, multiple studies reveal that white flour is one of the leading causes of belly fat, and for this reason it is best you avoid and replace it with whole grain products as you hope for a flatter abs.

TIP #4 – Add Resistance Training

Multiple studies show that practicing strength-training exercises that target your arms, shoulders, chest, back and legs can help accelerate the goal of getting a flat tummy in few weeks.

Read: 5 Bodyweight Workouts to Do At Home

TIP #5 – Stick to the Plan

Creating or having a routine is not just enough; you must make sure you discipline yourself by sticking to the plan so as to be able to get that your long-desired flatter abs.

Remember to say no to excuses, perform the exercises as and when due, practice healthy eating habits, etc. and you will reach your goal in little to no time!

You can also read: The Best Butts and Guts Workouts for Flat Abs and a Bubble Butt

30 Day Ab Challenge for Flatter Abs Fast

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