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Men's Fitness - Six pack abs 30 days home workout routine


Six pack abs 30 days home workout routine

 

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
 Day 11 - 22 minutes workout
  • 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
 Day 12 - 10 minutes workout
  • Abdominal crunches - 40
  • Bicycle crunches - 40
  • Plank - 40 seconds
Day 13 - 25 minutes workout
  • 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
 Day 14
  • 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
Day 17 - 20 minutes workout
  • 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
Day 19 - 25 minutes workout
  • Plank - 60 seconds
  • Cross Arm crunches - 40
  • Bicycle crunches - 40
  • Reverse crunches - 40
  • One leg bridge - 70
  • Mountain climber - 70
  • Plank - 45 seconds
Day 20 - 30 minutes workout
  • 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
Day 21
  • Rest day
Day 22 - 30 minutes workout
  • 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
 Day 23 - 10 minutes workout
  • 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
 Day 26 - 30 minutes workout
  • 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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