30-Day Sit-ups, Squats And Crunches Challenge

Give your body the attention it deserves and take up this 30 day sit-ups, squats and crunches challenge to boost your leg, butt and abdominal muscles! The three moves involved in this challenge will certainly help you get those enviable abs and sculpt a firm, round booty.

30-Day Fitness Challenge

Follow this sit-ups, squats and crunches challenge until you strengthen your core muscles to the max on the 30th day!

The exercises involved in this fitness challenge are:

1. Sit-ups

Sit-ups work your abdominal muscles and strengthen your lower abs helping you achieve what everyone calls “V-shaped abs“.

How to do sit-ups:

  1. Lie flat on your back with your knees slightly bent and legs fixed.
  2. Lock your hands together behind your head.
  3. Breathe out while elevating your upper body until it creates a V-shape with your thighs.
  4. Wait for a second, then lower your upper body back down, inhaling.
  5. This is one rep.


2. Squats

Squats not just engage your mid-section, but also tone your legs, boost your glutes and improve your overall flexibility.

How to do squats:

If you don’t know how to perform a correct squat, here’s where you should start: How To Perform A Correct Squat For Better Results.


3. Crunches

Crunches work both your abdominal and lower back muscles and strengthen your core.

How to do crunches:

  1. Lie flat on your back with your knees bent at a 90 degrees angle and legs fixed.
  2. Place your hands on either side of your head, but don’t lock them.
  3. Exhale while slowly elevating your shoulders off the mat and contracting your abdominal muscles.
  4. Keep the contraction for about a second, then come back down slowly.
  5. This is one rep.

Simple Crunch

30-Day Sit-ups, Squats And Crunches Challenge

Here is an infographic made by the guys from FitnessRepublic with the 30-Day Sit-ups, Squats and Crunches Challenge:

30-Day Sit-ups, Squats and Crunches Challenge



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