Six out of ten men have a dream and desire to sport a flat abs , popularly the 6 pack abs has been a goal setting for many . It not only reflects the prime fitness they posses , but also the hard work , dedicated efforts they put to make it happen and maintain with routine exercises.
In this article on fitness - we share the 30 days exercise routine for a flat abs which is tested and found effective by our community member. This program starts from simple , mid difficulty and high difficulty levels. This routine is part of the 30 day fitness challenge app available for download . We recommend this app as for beginners to experts which is user friendly with illustrations
For each day , the maximum time for workout , list of exercises , time and repetition count for each exercise is mentioned.
Day 1 : 10 minutes workout
- Plank - 30 seconds
- Cobras - 60
- Abdominal crunches - 40
- Plank - 40 seconds
Day 2 : 12 minutes workout
- Bird dog - 66
- Reverse crunches - 40
- Bridge - 40 seconds
- Side plank left - 30 seconds
- Side plank right - 30 seconds
Day 3 : 15 minutes workout
- Cross Arm crunches - 40
- Russian Twist - 70
- Leg raises - 70
- Plank - 1 minute
Day 4 : 12 minutes workout
- Bicycle crunches - 40
- Reverse crunches - 40
- Abdominal crunches - 40
- Side plank left - 35 seconds
- Side plank right - 35 seconds
Day 5 : 15 minutes workout
- Plank - 30 seconds
- Bird dog - 80
- Reverse crunches - 40
- Russian twist - 80
- Plank - 40
Day 6 : 10 minutes workout
- Plank - 55 seconds
- Bicycle crunches - 40
- Long arm crunches - 40
- Side plank left - 40 seconds
- Side plank right - 40 seconds
Day 7
- Rest Day
Day 8 - 20 minutes workout
- Plank - 60 seconds
- Bicycle crunches - 40
- Cobras - 50
- Long arm crunches - 40
- Mountain climber - 50
- Leg raises - 50
- Plank - 35 seconds
Day 9 - 20 minutes workout
- Cross arm crunches - 40
- Reverse crunches - 40
- Cobras - 55
- One leg bridge - 56
- Mountain climber - 56
- Side plank left - 45 seconds
- Side plank right - 45 seconds
Day 10 - 20 minutes workout
- Plank - 60 seconds
- Bird dog - 60
- Bridge - 60 seconds
- Russian Twist - 60
- Abdominal crunches - 40
- Leg raises - 60
- Plank - 35 seconds
- Cross arm crunches - 40
- Bicycle crunches - 40
- Reverse crunches - 40
- One leg bridge -66
- Mountain climber -66
- Side plank left - 50 seconds
- Side plank right - 50 seconds
- Abdominal crunches - 40
- Bicycle crunches - 40
- Plank - 40 seconds
- Bird dog - 8
- Reverse crunches - 40
- Cobras - 70
- Bridge - 85 seconds
- Russian twist - 70
- Mountain climber - 70
- Side plank left - 55 seconds
- Side plank right - 55 seconds
- Rest Day
Day 15 - 25 minutes workout
- Plank - 60 seconds
- Cross Arm crunches - 40
- Long Arm crunches - 40
- One leg bridge - 50
- Mountain climber - 50
- Abdominal crunches - 40
- Leg raises - 50
- Plank - 40 seconds
Day 16 - 25 minutes workout
- Bird dog - 56
- Reverse crunches - 40
- Cobras - 55
- Bridge - 100 seconds
- Russian twist - 56
- Leg raises - 55
- Side plank left - 60 seconds
- Side plant right - 60 seconds
- Plank - 60 seconds
- Cross arm crunches - 40
- Lon arm crunches - 40
- One leg bridge - 60
- Mountain climber - 60
- Abdominal crunches - 40
- Plank - 45 seconds
Day 18 - 25 minutes workout
- Bird dog - 66
- Bicycle crunches - 40
- Reverse crunches - 40
- Cobras - 65
- Russian Twist - 66
- Abdominal crunches - 40
- Side plank left - 60 seconds
- Plank - 60 seconds
- Cross Arm crunches - 40
- Bicycle crunches - 40
- Reverse crunches - 40
- One leg bridge - 70
- Mountain climber - 70
- Plank - 45 seconds
- Bird dog - 76
- Cross Arm crunches - 40
- Cobras - 75
- Long Arm crunches - 40
- Mountain climber - 76
- Abdominal crunches - 40
- Side plank left -60 seconds
- Side plant right - 60 seconds
- Rest day
- Bird dog - 50
- Cross Arm crunches - 40
- Cobras - 75
- Long Arm crunches - 40
- Mountain climber - 76
- Abdominal crunches - 40
- Side plank left -60 seconds
- Side plant right - 60 seconds
- Plank - 60 seconds
- Abdominal crunches - 40
- Bicycle crunches - 40
- Plank - 45 seconds
Day 24 - 30 minutes workout
- Plank - 60 seconds
- Bird dog - 56
- Cross Arm crunches - 40
- Reverse crunches - 40
- Cobras -55
- Bridge - 120 seconds
- Russian twist - 56
- Plank - 50 seconds
Day 25 - 30 minutes workout
- Plank - 60 seconds
- Bird dog - 56
- Cross Arm crunches - 40
- Reverse crunches - 40
- Cobras -55
- Bridge - 120 seconds
- Russian twist - 56
- Plank - 50 seconds
- Plank - 60 seconds
- Cross Arm crunches - 40
- Bicycle crunches - 40
- Reverse crunches - 40
- Cobras - 65
- Bridge - 65 seconds
- Russian twist - 66
- Long Arm crunches - 40
- Reverse crunches - 40
- Plank - 50 seconds
Day 27 - 30 minutes workout
- Plank - 60 seconds
- Bird dog - 70
- Cross Arm crunches - 40
- Cobras - 70
- Long Arm crunches - 40
- One leg bridge - 70
- Abdominal crunches - 40
- Plank - 55 seconds
- Side plank left - 60 seconds
- Side plank right - 60 seconds
Day 28 -
- Rest day
Day 29 - 30 minutes workout
- Plank - 60 seconds
- Bicycle crunches - 40
- Reverse crunches - 40
- Cobras - 75
- Bridge - 80 seconds
- Russian Twist - 76
- Mountain climber - 76
- Abdominal crunches - 40
- Plank - 55 seconds
Day 30 - 35 minutes workout
- Plank - 60 seconds
- Bird dog - 80
- Cross Arm crunches - 40
- Long Arm crunches - 40
- One leg bridge - 80
- Mountain climber - 80
- Leg raises - 80
- Plank - 55 seconds
- Side plank left - 60 seconds
- Side plank right - 60 seconds
Above routine was tested and found effective by our community members. Do consult your trainer and try this routine and share us your feedback.
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