Summer is getting near. You dream of days by the beach. Fun in the sun. And showing off a little skin. So let’s get summer body ready. And what better way to start than with a 30 day sit up challenge.
Why a 30 day challenge?
You know you want tight abs. They’re one of the best summer accessories.
They look sexy.
Plus, a strong core is essential for good posture.
And good posture screams confidence.
A powerful core is important for every other type of movement.
Weak core muscles can impair how your arms and legs operate.
They can take power away from your movements.
Plus, they can impair your balance.
Oh, and ever get back pain? Your weak abs aren’t helping.
This 30 day sit up challenge can benefit your body in so many ways!
The benefits of sit-ups
Sit-ups work a variety of muscles.
You may wonder why this is a sit ups challenge, and not a crunch challenge.
That’s because sit-ups work so many more muscles than a simple crunch.
Here are some of the muscles a sit up benefits –
- 1. Rectus abdominis – the primary muscle worked
- 2. Traverse abdominis
- 3. Obliques
- 4. Hip Flexors
If you build up some speed, you can even get some cardio.
Sit ups are great for your whole abdominal area.
Why 30 days?
Now you know why a strong core is essential.
But you’re probably wondering why this 30 day challenge?
Challenges have start and end points so they’re not overwhelming.
And they help bring out your competitive nature which will help you follow through.
Plus, this is long enough to help you see change.
Once you start to see those sexy abs form, you won’t want to stop. And now you might just have a new habit for life!
Sit ups aren’t complicated. And they’re a great way to improve your fitness.
Proper form for sit ups
Before we get started, let’s go over how to do a proper sit up.
Lie down on your back. You’ll want to lie on a soft surface. Ideally, you’ll use a yoga mat. Otherwise, make sure to lie on a rug, or other carpeted area.
Your feet should be on the ground and your knees should be bent.
Bend your elbows and place your hands behind your neck. Your elbows should point out towards the side and should stay in that position throughout the movement.
If you’d prefer, you can instead place your arms crossed over your chest.
Lift your torso up towards your thighs. Keep moving until your lower back lifts off the floor. Don’t lead with your neck. Focus on initiating the movement from your abdominals.
Make sure your feet stay firmly planted on the floor. If you keep feeling them lift, try placing something with light pressure over them to remind them to stay down.
Now slowly lower yourself back to the start position.
30 Day Sit Ups Challenge
| Day 1: 20 Sit Ups | Day 16: 60 Sit Ups |
| Day 2: 20 Sit Ups | Day 17: 65 Sit Ups |
| Day 3: 25 Sit Ups | Day 18: 70 Sit Ups |
| Day 4: 25 Sit Ups | Day 19: 75 Sit Ups |
| Day 5: Rest | Day 20 : 80 Sit Ups |
| Day 6: 30 Sit Ups | Day 21: Rest |
| Day 7: 30 Sit Ups | Day 22: 85 Sit Ups |
| Day 8: 40 Sit Ups | Day 23: 90 Sit Ups |
| Day 9: 40 Sit Ups | Day 24: 95 Sit Ups |
| Day 10: Rest | Day 25: 100 Sit Ups |
| Day 11: 45 Sit Ups | Day 26: Rest |
| Day 12: 50 Sit Ups | Day 27: 100 Sit Ups |
| Day 13: 55 Sit Ups | Day 28: 100 Sit Ups |
| Day 14: 60 Sit Ups | Day 29: 125 Sit Ups |
| Day 15: Rest | Day 30: 125 Sit Ups |
So now you’ve got your assignment.
30 days to more sculpted abs, better posture, and a stronger body.
Plus feeling amazing and confident in your body.
All this in just a few minutes a day. Are you up for the challenge?
Final Notes
You’ve heard that abs are made in the kitchen, right? While this 30 day sit up challenge will have you well on your way to getting killer abs, it’s extremely important to focus on filling your body with the proper nutrients.
Something that goes well with this challenge is the 21-Day Fat Loss Challenge.
This challenge focuses on reducing your carb intake and burning fat. Most people lose 10-21 pounds in just 21 days following this program.
That’s why combining these two challenges will give you amazing results by the end.
I always recommend the 21-Day Fat Loss Challenge by Avocadu to anyone who’s wanting to get rid of bloat, water weight, and let go of their addiction to processed carbs.
