Here’s a simple but effective 30-Day Six-Pack Workout Challenge you can follow at home 💪
No equipment needed. Just consistency, good sleep, and clean eating.
📅 HOW IT WORKS
- Workout time: 10–20 minutes/day
- Frequency: 5–6 days/week
- Rest day: Every 7th day
- Progression: Reps increase each week
🔥 WEEK 1 (Foundation)
Focus: Core activation & form
Daily Workout
- Crunches – 15 reps
- Leg Raises – 10 reps
- Plank – 20 sec
- Bicycle Crunch – 10 reps/side
- Mountain Climbers – 20 reps
Repeat: 2 rounds
Rest: 30 sec between exercises
🔥 WEEK 2 (Build Strength)
Focus: Endurance & tension
Daily Workout
- Crunches – 25 reps
- Leg Raises – 15 reps
- Plank – 30 sec
- Russian Twists – 20 reps
- Mountain Climbers – 30 reps
Repeat: 3 rounds
Rest: 30 sec
🔥 WEEK 3 (Burn Fat)
Focus: Intensity & cardio core
Daily Workout
- V-Ups – 15 reps
- Hanging or Lying Leg Raises – 20 reps
- Plank – 45 sec
- Bicycle Crunch – 30 reps
- Flutter Kicks – 30 sec
Repeat: 3 rounds
Rest: 20 sec
🔥 WEEK 4 (Six-Pack Definition)
Focus: Maximum contraction
Daily Workout
- V-Ups – 20 reps
- Leg Raises – 25 reps
- Plank – 60 sec
- Russian Twists – 30 reps
- Toe Touches – 25 reps
- Mountain Climbers – 40 reps
Repeat: 3–4 rounds
Rest: 20 sec
Here’s a simple but effective 30-Day Six-Pack Workout Challenge you can follow at home 💪
No equipment needed. Just consistency, good sleep, and clean eating.
📅 HOW IT WORKS
- Workout time: 10–20 minutes/day
- Frequency: 5–6 days/week
- Rest day: Every 7th day
- Progression: Reps increase each week
🔥 WEEK 1 (Foundation)
Focus: Core activation & form
Daily Workout
- Crunches – 15 reps
- Leg Raises – 10 reps
- Plank – 20 sec
- Bicycle Crunch – 10 reps/side
- Mountain Climbers – 20 reps
Repeat: 2 rounds
Rest: 30 sec between exercises
🔥 WEEK 2 (Build Strength)
Focus: Endurance & tension
Daily Workout
- Crunches – 25 reps
- Leg Raises – 15 reps
- Plank – 30 sec
- Russian Twists – 20 reps
- Mountain Climbers – 30 reps
Repeat: 3 rounds
Rest: 30 sec
🔥 WEEK 3 (Burn Fat)
Focus: Intensity & cardio core
Daily Workout
- V-Ups – 15 reps
- Hanging or Lying Leg Raises – 20 reps
- Plank – 45 sec
- Bicycle Crunch – 30 reps
- Flutter Kicks – 30 sec
Repeat: 3 rounds
Rest: 20 sec
🔥 WEEK 4 (Six-Pack Definition)
Focus: Maximum contraction
Daily Workout
- V-Ups – 20 reps
- Leg Raises – 25 reps
- Plank – 60 sec
- Russian Twists – 30 reps
- Toe Touches – 25 reps
- Mountain Climbers – 40 reps
Repeat: 3–4 rounds
Rest: 20 sec
🥗 DIET RULES (VERY IMPORTANT)
Abs are made in the kitchen.
- High protein (eggs, chicken, fish, lentils)
- Reduce sugar & fried food
- Drink 3–4 liters of water
- Avoid alcohol & junk food
😴 RECOVERY
- Sleep 7–8 hours
- Stretch abs for 3–5 minutes post workout
⚠️ REALITY CHECK
- Visible abs depend on body fat %
- Beginners may feel soreness — that’s normal
- Results show in 2–4 weeks if diet is clean
If you want, I can:
✅ Customize this for home or gym
✅ Adjust for beginners or women
✅ Create a fat-loss + abs meal plan
Just tell me 💯
🥗 DIET RULES (VERY IMPORTANT)
Abs are made in the kitchen.
- High protein (eggs, chicken, fish, lentils)
- Reduce sugar & fried food
- Drink 3–4 liters of water
- Avoid alcohol & junk food
😴 RECOVERY
- Sleep 7–8 hours
- Stretch abs for 3–5 minutes post workout
⚠️ REALITY CHECK
- Visible abs depend on body fat %
- Beginners may feel soreness — that’s normal
- Results show in 2–4 weeks if diet is clean
If you want, I can:
✅ Customize this for home or gym
✅ Adjust for beginners or women
✅ Create a fat-loss + abs meal plan