Everyone has abdominal muscles, but they are only visible when body fat is low enough. It is important to remember that genetics influence the appearance of abs and how they grow. Some people will always find it more difficult than others to get well-defined abs, regardless of their exercise and diet efforts. How to get abs in 3 weeks, here is the routine:
So, to get abs in less than a month all you need is sticking to this plan below:~
1. Abs challenge week 01
On Days 1 and 2 of this ab challenge, do 30 seconds of each exercise. On Day 3, do three 40-second sets of high knees with 20 seconds of rest in between. For Days 4 and 5, do two 30-second sets of these abs exercises. On DAY 06 , you’ll do six sets of 30-second sprints, with 75 seconds of recovery between each set. Give yourself a rest from this ab challenge on DAY 07.
Some exercises that you have to do during week 01.
1. LEMON CRUSHERS
2. TOE REACHES
2. Abs Challenge Week 2
On Days 8 and 9 of the ab challenge, do 45 seconds each of dead bugs, leg drops, alternating toe touches, and scissors. Similar to last week’s ab challenge rotation, there’s a cardio burst on Day 10, consisting of 40 seconds of HIIT tuck jumps, followed by 20 seconds of rest. On Days 11 and 12, you’re back to doing two 45-second sets of these abs moves. It’s time for sprints again on Day 13: 30 seconds of all-out sprints with 75 seconds of recovery. Take a breather on Day 14 of the ab challenge.
1. PLANK UP- DOWNS
2. DEAD BUGS
3. Abs Challenge Week 3
As in the previous weeks of the ab challenge, Days 15, 16, 18, and 19 are your abs exercise days. (Don’t forget to do two sets on Days 18 and 19!) You’ll complete one minute of Russian twists, side plank rotations, opposite arm/leg lifts, and banana rolls. Day 17 and Day 20 are your cardio days with HIIT froggers (six rounds, 40 seconds on, 20 seconds off) and sprints (six rounds of 30 seconds on, 75 seconds off). Rest on Day 21 of this ab challenge.
1. LEG DROPS
2. SCISSORS
# Abs Challenge cardio
For the cardio days of the ab challenge, burpees are added to the mix , followed by your standby sprints, you’ll get some well-deserved rest. You’ll repeat the same abs sequence you did at the beginning of the week (one or two sets — your call). Then , you’ll do every core exercise in the Ab Challenge for 30 seconds.
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