30 Day Abs Challenge (Printable PDF)

30 DAY AB CHALLENGE WORKOUT

Are you ready to get those hot sexy abs you have always wanted?  Are you ready to tighten and strengthen your core?  Well you have come to the right place, we are going to strengthen, tone, and sculpt your abs with the Brazil Butt 30 day ab challenge.

Because who likes to hop in a bikini with a small butt and a flabby stomach?  Wouldn’t you rather have ripped abs and a sexy bubble butt, of course.  Get ready to show off your results all you need to do is commit to the workout for 30days.  Make sure you check out our other 30 Day workout challenges, including the 30 day butt transformation workout and more.

  • Day 1 – 15 Crunches 6 Leg Raises 10 Second Plank
  • Day 2 – 20 Crunches 8 Leg Raises 15 Second Plank
  • Day 3 – 25 Crunches 10 Leg Raises 20 Second Plank
  • Day 4 – 30 Crunches 12 Leg Raises 25 Second Plank
  • Day 5 – 35 Crunches 14 Leg Raises 30 Second Plank
  • Day 6 – 40 Crunches 16 Leg Raises 35 Second Plank
  • Day 7 – 45 Crunches 18 Leg Raises 40 Second Plank
  • Day 8 – 50 Crunches 20 Leg Raises 45 Second Plank
  • Day 9 – 55 Crunches 22 Leg Raises 50 Second Plank
  • Day 10 – 60 Crunches 24 Leg Raises 55 Second Plank
  • Day 11 – 65 Crunches 26 Leg Raises 60 Second Plank
  • Day 12 – 70 Crunches 28 Leg Raises 65 Second Plank
  • Day 13 – 75 Crunches 30 Leg Raises 70 Second Plank
  • Day 14 – 80 Crunches 32 Leg Raises 75 Second Plank
  • Day 15 – 85 Crunches 34 Leg Raises 80 Second Plank
  • Day 16 – 90 Crunches 36 Leg Raises 85 Second Plank
  • Day 17 – 95 Crunches 38 Leg Raises 90 Second Plank
  • Day 18 – 100 Crunches 40 Leg Raises 95 Second Plank
  • Day 19 – 105 Crunches 42 Leg Raises 100 Second Plank
  • Day 20 – 110 Crunches 44 Leg Raises 105 Second Plank
  • Day 21 – 115 Crunches 46 Leg Raises 110 Second Plank
  • Day 22 – 120 Crunches 48 Leg Raises 115 Second Plank
  • Day 23 – 125 Crunches 50 Leg Raises 120 Second Plank
  • Day 24 – 130 Crunches 52 Leg Raises 125 Second Plank
  • Day 25 – 135 Crunches 54 Leg Raises 130 Second Plank
  • Day 26 – 140 Crunches 56 Leg Raises 135 Second Plank
  • Day 27 – 145 Crunches 58 Leg Raises 140 Second Plank
  • Day 28 – 150 Crunches 60 Leg Raises 145 Second Plank
  • Day 29 – 155 Crunches 62 Leg Raises 150 Second Plank
  • Day 30 – 160 Crunches 64 Leg Raises 155 Second Plank

Brazil-Butt-Workout-30-Day-Ab-Challenge

How To Do Crunches

How To Do Crunches (See Video)

  1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
  2. Place your hands at the back of your head, do not lock your fingers or pull your head up
  3. Place your elbows to the side and push the small of your back into the floor to engage your abs
  4. Tilt your chin slightly, leaving a few inches space between chin and chest
  5. Begin to roll your shoulders off the floor and gently pull in your abs
  6. Lift your shoulders about 4 inches and your lower back should always remain on the floor
  7. Hold for a moment at the top then slowly lower back down

How To Do Leg Raises

How To Do Leg Raises (See Video)

  1. Lie flat on the floor and keep your legs as straight as possible
  2. Place your arms on the floor towards your feet with your palms facing down
  3. You may place your hands under your glutes.
  4. Make sure that your head, legs and bottom are all in contact with the floor
  5. Pull in your stomach muscles. Slowly lift your legs to a 90-degree angle
  6. While keeping your legs straight pause for a second then slowly lower your legs back down

How To Do Planks

How To Do Planks (See Video)

  1. Plant your hands directly under your shoulders like you’re about to do a push-up
  2. Keep your hands slightly wider than shoulder width apart
  3. Bend your elbows and rest your weight on your forearms and not on your hands.
  4. Stabilize your core and Butt while keeping your body in a straight line from shoulders to ankles
  5. With toes pressed into the floor hold this position for the prescribed time

See INFOGRAPHIC Below

Brazil-Butt-Workout-30-Day-Ab-Challenge

Download 30 Day Ab Challenge PDF

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