Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : abs
- Equipment : no equipment
- Total number of workouts : 65
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Day 1 : Abs Muscle Group
Side Plank Rotations
3 Sets x 15 Reps

Abs Crunch High And Low
3 Sets x 30 Reps

Two Arm High Plank
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 Reps

Sitting Russian Twists
3 Sets x 30 Reps
Day 2 : Abs Muscle Group
Elbow Plank
3 Sets x 30 Reps

One Arm High Plank
3 Sets x 30 Reps

Knee To Elbow Crunches
3 Sets x 15 Reps

Side Plank
3 Sets x 30 Reps
Day 4 : Abs Muscle Group
Sit Up Crunches
3 Sets x 15 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Side Plank Hip Lift
3 Sets x 30 Reps

Windmills
3 Sets x 15 Reps

Standing Cross Body Crunches
3 Sets x 30 Reps
Day 8 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps

Oblique Crunches
3 Sets x 15 Reps

Knee To Elbow Crunches
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Standing Oblique Crunches
3 Sets x 15 Reps
Day 9 : Abs Muscle Group
Side Elbow Plank
3 Sets x 30 Reps

Hollow Body Hold
3 Sets x 30 Reps

Side Plank Rotations
3 Sets x 15 Reps

Planks Reaches
3 Sets x 15 Reps

Oblique Crunches
3 Sets x 15 Reps
Day 11 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 Reps

Standing Toe Touches
3 Sets x 15 Reps

Modified Side Planks
3 Sets x 30 Reps
Day 15 : Abs Muscle Group
Side Plank
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps

Knee Crunches
3 Sets x 15 Reps

Two Arm High Plank
3 Sets x 30 Reps

Side Plank Hip Lift
3 Sets x 30 Reps
Day 16 : Abs Muscle Group
Crunch Hold
3 Sets x 30 Reps

Side Plank Rotations
3 Sets x 15 Reps

Knee To Elbow Crunches
3 Sets x 15 Reps

Planks Reaches
3 Sets x 15 Reps

High Crunches
3 Sets x 30 Reps
Day 18 : Abs Muscle Group
Standing Toe Touches
3 Sets x 15 Reps

Elbow Plank
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps

Hollow Body Hold
3 Sets x 30 Reps

Abs Workout Scissor
3 Sets x 30 Reps
Day 22 : Abs Muscle Group
Two Arm High Plank
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps

Reverse Crunches
3 Sets x 15 Reps

Side Plank
3 Sets x 30 Reps
Day 23 : Abs Muscle Group
Sitting Russian Twists
3 Sets x 30 Reps

Knee To Elbow Crunches
3 Sets x 15 Reps

Reverse Crunches
3 Sets x 15 Reps

Side Plank
3 Sets x 30 Reps
Day 25 : Abs Muscle Group
Abs Crunch In And Out
3 Sets x 30 Reps

Planks Reaches
3 Sets x 15 Reps

Reverse Crunches
3 Sets x 15 Reps

Abs Workout Scissor
3 Sets x 30 Reps
Day 29 : Abs Muscle Group
Sit Up Crunches
3 Sets x 15 Reps

Plank Jack
3 Sets x 30 Reps

High Crunches
3 Sets x 30 Reps

Knee Plank
3 Sets x 30 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps
Day 30 : Abs Muscle Group
Standing Cross Body Crunches
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps
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