Thirty days may not seem like that long of a time frame to make changes to your abdomen, but it is certainly possible--especially if you watch your diet. However, while ab training will tone and tighten your muscles, it will not strip away mass amounts of fat. This is reserved for cardiovascular exercise. If you have weight to give up, do cardio three days a week for 30 to 45 minutes to burn the belly fat. Utilize proper form to get the best results, and consult your doctor before starting this or any exercise program.
Step 1
Perform leg throw-downs with a training partner. Lie on your back with your legs straight and have your training partner stand behind you with his toes facing your shoulders. Grab his ankles, raise your legs up to him and have him grab your feet and throw your legs straight toward the floor. Stop your legs before they touch the floor, raise them back up and repeat. Have him throw your legs at multiple angles, but not tell you which way they are going. This will fire up more muscle fibers.
Step 2
Prop your lower shins up on a stability ball to do jackknifes. Place your hands shoulder-width apart on the floor, raise your hips and get your body into a push-up position. Roll the ball toward your head as you pull your knees into your chest. Squeeze your abs for a second, roll the ball back out and repeat. Do not let your hips drop during this exercise.
Step 3
Execute a set of side imprints from a standing position. Place your right hand on your hip, extend your left hand straight above you and make a fist, and leverage your weight onto your right foot as you turn your left foot out at an angle and place your toes on the ground. Lift your left leg in the air laterally as you bend laterally to your left and move your elbow and knee toward each other. Squeeze your obliques for a second, move back to the starting position and repeat. Do a set of reps and switch sides.
Step 4
Lie sideways across a stability ball to do side crunches. Place your right hip near the top of the ball, place your hands on the sides of your head and brace your feet against a wall in a staggered stance. Lower your body over the ball laterally and lift yourself back up by contracting your obliques. Hold for a second, lower yourself back down and repeat. Do a set of reps and switch sides.
Step 5
Hook your legs under the padded supports on a decline bench to do push sit-ups. Lie on your back while holding a pair of dumbbells straight above you with your arms fully extended. Lift your torso off the bench as you push the weights straight toward the ceiling. Keep moving forward and try to get your torso perpendicular to the floor. Hold for one second, lower yourself back down and repeat. Keep your back as straight as possible throughout.
Step 6
Place your heels up on a bench to do long-lever crunches. Lie on your back on the floor, bend your knees and extend your arms straight behind your hand. Hold a medicine ball in your hands and lift your torso forward. Squeeze your abs forcefully for a second, lower yourself down and repeat. Keep your arms behind your head at all times.
Tips and Warnings
- Perform 15 to 20 reps and three or four sets of your exercises. Work out three days a week for the whole 30 days and take at least one day off in between to prevent over-training.
Things You'll Need
- Stability ball
- Decline bench
- Dumbbells
- Weight bench
- Medicine ball
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