Do you want better abs? If you answered yes, then this workout is for you! This 30 day on your way to a six-pack ab challenge will target your entire core with movements that improve your overall strength, endurance, and core stability. Commit, follow this workout, and go get yourself nicer abs! You’ve been challenged.

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THIS IS HOW YOU DO IT


 1.BIRD DOG

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Starting position: Get on all fours with your hands directly below your shoulders. Your knees should be directly below your hips.
Step 1: Tighten your core and keep your spine neutral as if you are looking at the floor.
Step 2: Slowly extend your right leg behind you while straightening it, then bring your left arm forward in a 45-degree angle. Hold for 1-5 seconds. Return to starting position, then repeat on the other side.


2. V-UPS

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Starting position: Lie on your back with your hands over your head.
Step 1: With legs straight, simultaneously raise your torso and legs towards each other.
Step 2: Reach and attempt to touch your toes. Return to starting position. Repeat.


3.Superman

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Starting position: Lie face down on the floor with your feet and arms extended as if you were superman flying.
Step 1: Lift your arms and upper body as high off the ground as possible while simultaneously doing the same with your legs.
Step 2: Hold for 1-5 seconds, then return to starting position.


4. Leg Lifts 

 

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Starting position: Lie on your back with legs straight together in front of you. Arms should be by your side with your palms facing down to the ground.
Step 1: Using your lower ab muscles, raise your legs to form 90 degree angle.
Step 2: Keep lower back pressed to the floor and lower legs to the starting position.


5. Mountain Climbers

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Starting position: Get on all fours with your legs extended behind you as if you are in a pushup position.
Step 1: Without changing the posture of your lower back, raise your right knee toward your chest.
Step 2: Return to the starting position and repeat with your left leg in one fluid motion. Repeat rapidly.

6. Crunches 

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Starting position: Lie on your back, knees bent, feet flat on the floor, and hip-width apart.
Step 1: Place your hands behind your head so your thumbs are behind your ears.
Step 2: Curl up and forward so that your head, neck, and shoulder blades lift off of the floor. Hold for a moment at the top of the movement and then lower slowly back down.

7. Starplank

Gif D---ABS-STAR-PLANKStarting Position: Lie on your side with your right forearm resting on the ground and your feet on top of one another.
Step 1: Lift your body off the ground supported by your forearm and feet, into the side plank position.
Step 2: Separate your legs from one another raising the uppermost leg into the air. Hold this star position for 1-5 seconds and then lower the leg back down. Repeat for the set allotted amount of reps, then switch sides.

8. Scissors

 

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Starting Position: Lay on your back with legs straight in front of you in the shape of a V.
Step 1: Extend your arms out to your sides, with your palms facing down on the floor.
Step 2: With your legs raised and in a V shape, begin the “scissors motion”.

 

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A photo posted by Dana Tyne (@danatyne) on

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