6 ABS IN 30 DAYS Intermediate home workout challenge

6 ABS IN 30 DAYS INTERMEDIATE WORKOUT

JUMPING JACKS(x30)
Start with your feet together and your arms by your sides,then jump up with your feet apart and your  feet apart and your hands overhead.
Return to the start position then do the  next rep.
This exercise provides a full-body workout and works all your large muscle groups.    

HEEL TOUCH(x26)
Lie on the ground with your legs bent and your arms by your sides.
Slightly lift your upper body off the floor and make your hands alternately reach your heels

CROSSOVER CRUNCH(x20)
Lie on your back with kneews bent and your hands behind your ears.
Raise and twist your torso so your right elbows moves to meet your left knee.Repeat with the other side.


MOUNTAIN CLIMBER(x20)
Start in the push-up position.Bend your right knee towards your chest and keep your left leg straight,then quickly switch from one leg to the other.
This exercise strengthens multiple muscle groups.
SIDE BRIDGES LEFT(x12)
Lie on your right side.Put your right elbow directly under your shoulders and put your left hand on your waist.Place your left lef on your right leg.
Raise your hips upward,hold for 2-4seconds,then go back to the start position.
Repeat the exercise.



SIDE BRIDGES RIGHT (x12)
Lie on your left side.Put your left elbow directly under your shoulders and put your right hand on your waist.Place your right lef on your left leg.
Raise your hips upwards,hold for2-4 seconds,then go back to the start position.
Repeat this exercise.

BUTT BRIDGE(x20)
Lie on your back with knees bent and feet flat on the floor.Put your arms flat at your sides.Then lift your butt up and down.

BICYCLE CRUNCHES(x20)
Lie on the the floor with your hands behind your ears.Raise your knees and close your right blbow toward your left knee,then close your left elbow toward your right knee.Repeat the exercise.


V-UP(x20)
Lie on your back with your arms and legs extended and your arms to touch your toes,then go back to the start position and repeat the exercise.


HEEL TOUCH(x26)
Lie on the ground with your legs bent and your arms by your sides.Slightly lift your upper body and make your hands alternately reach your heels.


ABDOMINAL CRUNCHES(x20)
Lie on your back with your knees bent and your arms stretched forward.
Then lift your upper body off the floor.Hold for a few seconds and slowly return.
It primarily works the rectus abdominis muscle and the obliques.

    

PLANK(30 sec)
Lie on the floor with your toes and forearms on the ground.Keep your body straight and hold this position as long as you can.This exercise strenghens the abdomen,back and shoulders.
CROSSOVER CRUNCH(x20)

Lie on your back with kneews bent and your hands behind your ears.
Raise and twist your torso so your right elbows moves to meet your left knee.Repeat with the other side.



LEG RAISES(x16)
Lie down on your back , and put your hands beneath your hips for support.
Then lift your legs up until they form a right angle with the floor.
Slowly bring your legs back down and repeat the exercise.
BICYCLE CRUNCHES(x20)
Lie on the the floor with your hands behind your ears.Raise your knees and close your right blbow toward your left knee,then close your left elbow toward your right knee.Repeat the exercise.

PUSH UP AND ROTATION(x20)
Start in the push-up position.Then go down for a push-up and as you come up,rotate your upper body and extend your right arm upwards.Repeat the exercise with the other arm.Its a great exercise for the chest,shoulders,arms and core.
  


SIDE PLANK RIGHT(20SEC)
Lie on your right side with your forearm supporting your body.Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.

SIDE PLANK LEFT(20SEC)
Lie on your left side with your forearm supporting your body.Hold your body ina straight line.
Tgus exercise targets the abdominal muscles and obliques.


COBRA STRETCH(30SEC)
Lie down on your stomach and ben your elbows with your hands beneath your shoulders.
Then push your chest up off the ground as far as possible.Hold this position for seconds.
SPINE LUMBAR TWIST STRETCH LEFT(30SEC)
Lie on your back with your legs extended.Lift your left leg up and use your right hand to pull your left knee to the right,but keep your other arm extended to the side on the floor.
SPINE LUMBAR TWIST STRETCH RIGHT
Lie on your back with your legs extended.Lift your right leg up and use your left hand to pull your right knee to the left,but keep your other arm extended to the side on the floor.

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