Join our 30 Day Ab Challenge and get the abs you always dreamed of. Simply follow the plan below and perform the required number of exercises listed of each day. If you’re unsure about any of these exercises, read the steps. For more Workouts, Healthy Recipes and 30 Day Challenges visit: http://www.dailyfithit.com/

1. 30 DayAb Challenge
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Join our 30 Day Ab Challenge and get the abs you always dreamed of. Simply follow
the plan below and perform the required number of exercises listed of each day.
If you’re unsure about any of these exercises, read the steps below:
Bicycle:
Crunching to both sides’ counts as one repetition. Perform the specified number of
repetitions from the table above.
1. Lie on your back, and place your hands on your sides. Both legs are coming
straight up. All you have to do is simulate riding a bicycle.
Crunches
1. Lie on your back with your feel flat on the floor, hip width apart and your knees
bent.
2. Place your hands side of your head. Don’t pull your head up and don’t lock your
fingers.
3. Push the small of your back into the floor while engaging the abdominals.
4. Roll your shoulders off the floor.
5. Your lower back should always remain on the floor and your shoulders should
leave the floor by about 3-4 inches.
6. Hold for a second at the top and then slowly move into the starting position.
Plank
1. Start in the press up position.
2. Bend your elbows and rest your weight on your forearms (not on your hands!).
3. Your body should form a straight line.
4. Engage your core all of this time.

2. 5. Hold this position for
the prescribed time in the
table above.
Side Plank
1. Lie on your left side
and keep your knees straight.
2. Prop your upper body
up on the left elbow and
forearm.
3. Raise your hips so
your body forms a straight
line from your shoulders to
your ankles.
4. Hold in this position
for the prescribed number of
seconds.
5. Turn on the other side
and repeat the steps.
For more Workouts, Healthy
Recipes and 30 Day
Challenges visit:
www.dailyfithit.com