What if I told you that you could achieve the six-pack abs of your dreams in less than a month?
If I told you that, I’d be lying. Depending on your starting point, getting a six pack usually takes a lot of time and hard work. You need to optimize your diet, develop a great workout plan, and consistently improve each week.
That said, you can make tons of improvements in 28 days if you have the right tools!
In this article, I’ll discuss a 28-day six-pack abs plan to tone and define your abs. At the end of this plan, will you have the beach body you’ve always dreamed of? Probably not.
But if you continue to perform these moves and make other healthy lifestyle changes, you’ll be there before you know it!
The 28-Day Six-Pack Abs Workout Plan
Note: This workout is not for the faint of heart! It might start out easy, but as the days go by, it gets really hard, really fast.
Therefore, be careful if you find yourself experiencing pain and abnormal fatigue while attempting this challenge. Check with your doctor to make sure you haven’t injured yourself and stop if something doesn’t feel right.
There’s no shame in tailoring a program to your needs. And if you need help, there are many sports professionals who would be happy to work with you!
The Exercises – 28 Days to Six-Pack Abs
Each day (except your rest days) will consist of 3 different exercises. These exercises include pushups, crunches, and leg raises. Each of these moves emphasizes the abs, as well as other parts of the body.
I’ll break these exercises down in this section.
Pushups are a phenomenal exercise for overall health. They also help to increase the strength and endurance of the abdomen.
How to perform?
Start with your hands and toes on the floor. Your hands should be directly under your shoulders and your feet should be just an inch or two apart. Keeping your back straight, slowly lower yourself to the floor. Once you reach the bottom of the movement, slowly push yourself back to the starting position.
Crunches are a great exercise to train the rectus abdominis muscle. This muscle is the one that is right in the middle of the stomach. When the RA is very defined and strong, the lifter achieves the classic six-pack look.
How to perform?
Lie on your back with your knees bent and your feet flat on the floor. With your arms crossed in front of your chest, slowly curl up, bringing your shoulder blades off the floor. Once you’ve reached the top of the movement, slowly lower your back to the floor, keeping your abs tight the entire time.
If you’ve ever seen the Rocky movies, you know what a real leg raise looks like! This is one of the hardest exercises for the abs, but it can be easily modified to make it easier.
How to perform?
Lie on your back with your legs straight. If possible, you want to have a sturdy object to hold behind/above your head. This can be a heavy sofa or a secured bar. If you don’t have something sturdy to use, you can still perform the move without support. Raise both legs off the ground and keep them in line with your torso. Once you’ve raised your legs as high as comfortable, lower them slowly back to the starting position.
The importance of drinking water
Another part of this 28-day plan is hydration. Drinking plenty of water will stop you from feeling hungry, help you recover, and provide many other benefits.
The amount of water you drink each week with this program increases incrementally. I describe both hydration and movement sequences in the next section.
Weekly Breakdown of the Six-Pack Abs Workout
Every week you make some progress in both water intake and training volume. The specific progressions are described below.
The first 3 days your training will start at a fairly light intensity. You perform 10 push-ups, 10 crunches and 10 leg raises. On day 4 you rest. You should also aim to drink a large glass of water on each of these days, including your rest day. On Day 5, you will complete a set of 12 pushups, 12 crunches, and 12 leg raises. This is the last day when you only drink one glass of water. To close out the week, Days 6 and 7 will consist of 12 pushups, 12 crunches, and 12 leg raises. On each of these days, try to drink 2 glasses of water.
After sleeping in on day 8 and drinking 2 glasses of water, resume your training on day 9 with 15 pushups, 15 crunches and 15 leg raises. Day 10 will also consist of 2 sets of 15 pushups, 15 crunches and 15 leg raises. Day 10 marks your last day of drinking only 2 glasses of water. On day 11, complete 15 pushups, 15 crunches, 15 leg raises, and drink 3 glasses of water. Day 12 is a rest day, but you still aim to drink 3 glasses of water. On days 13 and 14, drink 3 glasses of water every day while doing 17 pushups, 17 crunches, and 17 leg raises as well.
Day 15 includes a set of 17 pushups, 17 crunches and 17 leg raises, as well as 3 glasses of water. On day 16, drink 4 glasses of water, but take a break from exercise. Days 17, 18, and 19 will consist of 20 pushups, 20 crunches, and 20 leg raises, along with 4 glasses of water a day. Day 20 is another rest day on which you drink 4 glasses of water.
Day 21 is the first day of the last week of your program. You almost made it! On this day, drink 5 glasses of water and perform 22 pushups, 22 crunches, and 22 leg raises. You repeat the same parameters for days 22 and 23. On day 24 you rest and drink 5 glasses of water. Now comes the home piece! On Day 25, you’ll complete 25 pushups, 25 crunches, and 25 leg raises. You also drink 5 glasses of water on this day. Days 26 and 27 will consist of 6 glasses of water along with 25 pushups, 25 crunches and 25 leg raises. The last day of the program, day 28, is a tough one. On this day, you will complete 30 pushups, 30 crunches, and 30 leg raises. End this day with 6 glasses of water and you’re done!
You cannot achieve your dream body overnight. However, this doesn’t mean you can’t make small changes to help you get in shape.
Day after day and week after week, if you do your best, you will start to see results. Trust the process and go for a routine. You will be amazed at what you can do!
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