Best abs exercises for men and tips on training from specialists

Toby Rowland has appeared on the cover of Men’s Fitness magazine since ten years, and therefore he can confidently say which exercises for the press for men are the most effective. And also give exact tips on how to download press for men to gain relief abdominal muscles at home and supporting them for the whole a life. And here is how to do it.

Toby Rowland first appeared on the cover of a magazine at age 20, and now that he is 38, he only looks better. And this – proof that he can be trusted when he talks about the best ways to pump up after 30 years. These rules, if you will follow them relentlessly, help you achieve excellence.

Learn more: how to build muscle and make good form.

“I’m almost forty, but I’ve only become stronger and more muscular, because what in my life I learned a lot in the field of training, “- says Rowland. “I decided that instead of adding weight to each workout, I will lift less weight more time. But by the end of my weight training, I’m adding high intensity activities that burn a lot of calories and let me stay lean. But the most important thing here is the pleasure that gives me going to the gym, although I do at home. I never I didn’t like to train like now. ”

• How to download the press correctly
  • Lose weight
  • Choosing exercise pairs
  • Do more intense workouts
  • Do not focus only on the rectus abdominis muscle
  • Balance everything in life
• The best exercises for the upper, lower and lateral muscles of the press
  • How to do each of these workouts
  • Upper Muscle Cycle
    • 1. Twisting with dumbbells
    • 2. Twisting with bent knees
    • 3. Modified v-twist
    • 4. Classic twisting
  • Exercises for the lower abdominal muscles
    • 1. Lift legs
    • 2. Twisting the torso on the bar
    • 3. Raising the knees in the hang
    • 4. Knees lifting with hold
  • Exercises for the lateral (oblique) and core muscles
    • 1. Inclined bar with touch with a foot
    • 2. Russian twisting sitting
    • 3. Exercise “Bicycle”
    • 4. The bar
• Important Tips
  • See beyond basic movements
  • What is the frequency of execution?
  • The return of twists
  • Improve your existing exercises
    • The bar to the bar with the touch of the foot
    • Use extra weight
    • Raise your legs while lying down to hold your legs
    • Reverse twist to fold on fitball
    • Exercise “bike” to Russian twisting with weight
    • Tilts with dumbbells to alternate hand touches to the heels
• Workout for a strong and bumpy press
  • How to do a workout
  • 1A Dumbbell Twisting
  • 1B Raising straight legs
  • 1C Exercise Rock Climber for Torso
  • 2A V-Twist Modification
  • 2B Russian twist with weight
  • 2C Lift-T with dumbbells
• Dumbbell abs workout
  • How to do a workout
  • 1A Dumbbell Twisting
  • 1B Sideways with Dumbbell
  • 1C Lumberjack Exercise With Dumbbell
  • 2A Dumbbell T-lift
  • 2B Russian twisting with a dumbbell standing
  • 2C Dumbbell Mill
• Challenge 30-day press program
  • How to complete this challenge for a month
• Exercises
  • Dead beetle
  • Twisting
  • Russian twist
  • Legs up
  • Rock climber
  • Planck in motion
• High intensity exercises
  • Jogging at High Hips
  • Frog
  • Leg jumping
  • Burpy
• Table 30-day challenge exercises for the press

How to download the press correctly

Below you will find Rowland’s advice on transforming your body and to create strong, embossed cubes. We also chose six abs exercises for men who are not as effective as many think and to them we have chosen alternatives that work better than them in building strong muscles. They will put you on the road to six cubes on the stomach.

Lose weight

“As I got older, I took less heavy shells, but performed more repetitions with them, and therefore received exactly as much stress, “says Rowland.” When you are young, you can lift heavy weights, but over time, muscles and joints lower weight exercises wear out and become relevant which cannot cause injury. ”

Choosing exercise pairs

“I like to perform supersets, doing two different movements, which complement each other. Sometimes I perform antagonistic Supersets and doing exercises for the back and chest. Or maybe complementary approach, such as bench press and push-ups after it. It’s very effective, and besides, you have to focus at the pace and time of rest, so that each workout is effective. ”

Recommended: 8 week offspring push-up program.

Do more intense workouts

“One of the big changes in my workout is adding intervals high intensity towards the end of the workout. Exercises such as farmer’s walk greatly accelerates the pulse, such an end to classes is very effective to make the whole body more fit. And from I get a huge rush of them in a good mood – another reason include them in your workout. ”

Do not focus only on the rectus abdominis muscle

“I rarely do exercises that target only cubes, because the torso always works, no matter which I do the exercises. If your stomach is tense when doing squats or bench presses, he still does the work. ”

Balance everything in life

“I like to drink a glass of wine sometimes, but the priority here is important: you you can’t drink beer every night and have healthy strong body. Constancy is important, and if you are right exercise and eat right, you get to a good figure and you can hold her. ”

The best exercises for the upper, lower and lateral muscles press

Regardless of your goal, be it six dice or just more toned muscles of the upper body, basic ones will help you multi-joint exercises such as squats, bench press and rod traction, and in addition they pump everything to the body and increase strength muscles. There are also movements that work locally abdominal muscles, they are useful for pumping up the press for men who want to take away the stomach.

The four exercise cycles described below include and isolating, and complex basic exercises. You can, by performing them, pump up to remove the abdomen and sides. There are three trainings in total: the first primarily trains the upper region of the rectus muscle, the second – lower, and the third – lateral and deep, often ignored muscles.

Although these workouts can be considered an independent complex, they can be included in an already completed class schedule to achieve perfect abdominals.

How to do each of these workouts

Each of these patterns is this mini-loop that is best attached to an existing muscle-boosting program. These cycles will allow you use the maximum amount of muscle fiber per minimum time if you complete all four correctly exercises, monitoring the number of repetitions and rest time. First movement in each cycle is the most difficult, and subsequent ones are easier, but in there are more repetitions of them. Due to this arrangement, the stomach works longer and does more intense work – it stimulates muscle height. After the last exercise, rest and cycle again. In general, perform three cycles.

Upper Muscle Cycle

1. Twisting with dumbbells

10 reps, rest 10 seconds

Lie on your back, holding a dumbbell or pancake in each hand. Put the load on your chest. Lift the torso off the floor, hold the position and lower back with tension in your stomach.

2. Twisting with bent knees

15 repetitions, rest 10 seconds

Lie on the floor with your hands near your head. Lift your legs above the floor and bend at the knees so that your knees make an angle of 90 degrees. At the same time, lift your torso and pull your knees to your chest. Fingers keep near the temples during the entire exercise. Every repeat Perform smoothly, without jerking. Do not let your feet touch the floor between repetitions.

3. Modified v-twist

12 repetitions, rest 10 seconds

Lie down by lifting your legs above the floor and stretching them away from you so that they were parallel to the floor. Stretch your arms on the sides, also holding them parallel to the floor. Keep your arms straight as you lift the torso and push your legs to the torso, bending them at the knees, so that your chest touches your knees. Controlled back to starting position.

4. Classic twisting

20 repetitions, rest 90 seconds

Lie on your back, keeping your legs bent at the knees and resting your feet on floor. Cross your arms over your chest. Lift the torso using only abdominal muscles, then slowly lower. Your upper abdominal muscles already tired, but try to keep the top position of the exercise though would be a second after each repetition.

Exercises for the lower abdominal muscles

1. Lift legs

10 repetitions, rest 10 seconds

This difficult exercise sets the tone for the overall brutal training, in which there will be four exercises with vis. Start at the position of the hang, keeping the legs straight. Knees and feet touch each other friend. Hold them together when lifting them using muscles the abdomen. After lifting, lower them back in a controlled manner.

2. Twisting the torso on the bar

12 repetitions on each side, rest 10 seconds

We start in the position of the hang with straight legs. Twist the torso while raising the knees, first to one side, then to other. Continue by alternating sides.

3. Raising the knees in the hang

15 repetitions, rest 10 seconds

This version is easier than lifting the outstretched legs in the hanger, but also its It’s not easy to do. Start at the position of the hang and jerk raise your knees to engage more muscle fibers. Controlled back to the starting position, not swinging.

4. Knees lifting with hold

20 repetitions, rest 90 seconds

We start at the position of the hang, but the knees are already initially raised to torso. Raise your knees as high as possible. Lower back to starting position, keeping the abdominal muscles tense all the time.

Exercises for the lateral (oblique) and core muscles

1. Inclined bar with touch with a foot

10 repetitions on each side, rest 10 seconds

We get into a position for the inclined bar, supporting ourselves on forearms. We put our feet on a bench to get a tilt. Your body should form a straight line, and your goal is to support this position throughout the exercise. Lift one leg off the bench lower it to the floor, then return it back. Repeat with another sides and continue alternating sides.

Read more: how to do the exercise bar for losing weight.

2. Russian twisting sitting

12 repetitions on each side, rest 10 seconds

Sit on the floor with your knees bent and your heels on the floor. Your torso should be in the upper twist position, forming 45 degree angle to the floor. Twist the torso from side to side, moving slowly and in a controlled manner

3. Exercise “Bicycle”

15 repetitions on each side, rest 10 seconds

Lie down on your back. We put our hands near the temples, and we raise our legs, so that the knees form an angle of 90 degrees. Raise to the chest right knee, while lifting and torso, twisting the torso, so that the left elbow touches the knee. We fall to the starting position and doing the same thing on the other hand. Shoulders and legs do not touch sex – then the abdominal muscles work hard, stabilizing the torso.

4. The bar

Hold as best we can, rest 90 seconds

Maintain a strict bar by raising your hips and keeping your torso and buttocks in one line. We relax the head and neck. Breathe slowly and deep – we hold a pose as far as possible.

Important Tips

See beyond basic movements

In this era of bodybuilding, you can often hear a statement that a man does not need anything except deadlift and other basic exercises to build strong muscles including the rectus muscle the abdomen. This is not true. On the contrary, a study designed to compare the effectiveness of exercises showed that push-ups and the bar overtake traction and bench press on the effectiveness of strengthening the abdominal muscles. Although the exercises with a load and strain the lower back, body weight is enough for muscles abdomen, both upper and lower, and lateral.

What is the frequency of execution?

The myth was once popular that everyone needs to train the press day. But now the theory is heard more often that to train a stomach enough once a week. But the truth lies somewhere between the two extreme assumptions. “Two or three times a week – optimal alignment for the majority, “said trainer Johnny Jacobs. “Divide these three days by type of exercise – static, anti-rotation and dynamic exercises are even better. ”

The return of twists

By this time, many understand that hundreds of twists help your back – it’s rather harmful. But this does not mean that twisting is irrelevant. In 2017, Dr. Stuart McGill, an expert in back area, explained: “If flexibility is important to you, then to the trainer should choose twisting. If you develop muscle strength, then twisting and their options will help again. “What does this mean? All well – in moderation.

Improve your existing exercises

When it comes time to make your muscles really strong, don’t all exercises are equal. Complete these improved exercises to accelerate the appearance of the result.

The bar to the bar with the touch of the foot

Why: during the execution of the bar, it can be easy to “doze off” and lower the hips to the floor. And then the abdominal muscles stop performing your function – especially if you performed this bar for a while, which pretty hard. And if you add leg movements, then the hips will have to stay on top, and the abdominal muscles will work is always. In addition, you can count repetitions, not seconds. How: stand in the position of the bar, lifting the body on the forearms, holding elbows under your shoulders. Tighten your abdominal muscles, then lift your hips so that your body forms a straight line from the head to the heels. Without letting your hips go down, lift and move one leg as far as possible to the side. Kick the floor, then return her back and repeat this with the other foot.

Use extra weight

Why: Twisting is the most common exercise for the abdomen, and, moreover, the most ineffective, because the muscles are not get enough stress. But twisting with weight – i.e. added tension – makes the muscles work hard, and the torso keep straight. Like: lie on your back, bending your knees, holding on a dumbbell or pancake in each hand. Stretch your arms in front of you. Use the abdominal muscles to lift the torso, keeping your arms straight, lifting the weight as high as possible into the air. Stop and hold this position for at least a second, then slowly lower the torso to the floor.

Raise your legs while lying down to hold your legs

Why: lifting your legs while lying down allows you to strengthen the lower abdominal muscles, but this is true for people with a healthy back. They can be difficult perform correctly. And exercise V strains the back evenly, and strains not only the lower, but also the upper abdominal muscles. How: lie on back and straighten, stretch your arms to the sides, keep your legs straight. Keeping your arms straight, raise your torso and legs at the same time so that your fingers went past the knees to the legs. Slowly do the opposite movement to return to the starting position, keeping all the time the abdominal muscles are tense.

Reverse twist to fold on fitball

Why: if you no longer have powerful abdominal muscles, then the reverse twisting will be more likely just a movement back and forth, rather than muscle tension. But with this upgrade your muscles will have to work all the way. Like: stand up on your hands, keeping your toes above the floor when using the ball for fitness. Your hips should lie on straight lines with the whole body. Keeping your abdominal muscles tense raise your hips so that your body forms the shape of the letter V. Hold this position for about a second, after which we return to the initial position.

Exercise “bike” to Russian twisting with weight

Why: with exercise the bike is easier for the abdominal muscles turn off because the body will move side to side, but if you added weight, your stomach will have to keep tension all time. This change will cause all abdominal muscles – both the upper and lower and lateral, work hard, keeping legs and torso above How to: Sit on the floor with a dumbbell or pancake in both hands. The legs are bent at the knees, and the feet are raised from the floor. Keeping weight on arms straightened, turn the torso in one direction, and the legs in the opposite. Keep your head following your hands. Reverse to return to starting position. Keep your abdominal muscles energized all the time.

Tilts with dumbbells to alternate hand touches to the heels

Why: tipping to the side with a heavy dumbbell is not the most effective a way to strengthen the lateral abdominal muscles. Much more efficient here is a variable touch of the heels with your hands. It will act both on lower and upper abdominal muscles. How: lie on your back, straightening legs and arms. Twist while bending your knees to heels were closer to the hands. Keeping your abdominal muscles energized slide one hand down and touch the heel of the corresponding leg. Return to starting position and repeat the exercise with another side. Do the exercise without letting your torso or legs touch the floor.

See also: how to remove the sides and stomach at home

Workout for a strong and bumpy press

Try this abs workout exercise for men with a set of six exercises twice a week, add it to your exercise plan to maintain a strong torso.

Here we will try to train the abdominal muscles from all angles and keep them energized during the whole complex. That’s what it is “secret” in building a strong press. Of course you need and eat right, but we think it’s obvious.

This six-movement workout, divided into two cycles of three exercises, will hit all the muscles of the abs, affecting also deep ones. Your body will not remain after this workout of choice – the abdominal muscles will soon become bigger and stronger.

This workout should be done twice a week for months, every week increasing weight.

How to do a workout

This complex consists divided into two mini-cycles in which there will be three exercises. This means that the first, second and third the movement you follow without a break, resting only after third.

You will perform three times the first cycle, which strains the upper and lower abdominal muscles, and then go to the second cycle, where everything Three exercises will train your torso in general.

So that the muscles of the press get more load, strain them even before the program starts, so that the torso is stabilized initially.

1A Dumbbell Twisting

For the upper abdominal muscles

Three sets of 12 repetitions, rest 10 seconds

Lie on your back, bend your knees, holding dumbbells in each hand. We use the press to lift the body from the floor, holding arms straight to lift weights as high as possible. Some time hold this position, then slowly lower the torso back.

1B Raising straight legs

The movement is aimed at the lower abdomen

12 repetitions, rest 10 seconds

Lie on your back, palms near your head. Holding feet together raise them from the floor as high as possible while continuing to hold your legs straight. Keep straining your lower abdominal muscles, hold them tense during the exercise.

1C Exercise Rock Climber for Torso

30 repetitions, rest 2 minutes

We start in the push-up position. Not letting the hips go down pull one knee to the opposite elbow. Back to starting position, then repeat with the other leg. It was one repeat Perform the exercise quickly, but do not lose the technique.

2A V-Twist Modification

3 sets of 12 reps, rest 10 seconds

We lie down on the floor, hold our palms near the temples. Raise your legs from the floor, bending them at the knees. Tighten the knees to the chest as how you twist your torso so your elbows go beyond your knees. We fall in starting position. Do not let the heels touch the floor.

2B Russian twist with weight

12 repetitions, rest 10 seconds

Sit on the floor with your knees bent, legs slightly raised from the floor, holding a dumbbell in front of him. Twist the torso to the left, do pause, then twist to the right. We return to the starting position. This is one replay. Try to keep your legs raised off the floor while performing exercises.

2C Lift-T with dumbbells

6 repetitions on each side, rest 2 minutes

We start from the push-up position, holding dumbbells in each hand. Keeping your torso tight, lift one dumbbell and turn torso so that the arm is pointing vertically upwards. We carry out reverse movement and repeat with the other hand.

Dumbbell abs workout

Do a smart workout by doing abs exercises with dumbbells to make your belly tighter and build stronger and pronounced cubes.

Best Beginner Moves to Help Build strong press, even without exercise equipment. This is great news because what does it mean that you can take up work at any time with your belly – anywhere, anytime. But after the first results, progress becomes slow, and even if you do hundreds of twists, body weight is not enough to move forward.

And here it’s time for you to increase the load on the press so that it continues grow bigger and become more pronounced. One is light and very an effective way to do this is to add more weight with dumbbell. Try this challenging but useful set of six exercises that will help put you on the path to success.

How to do a workout

There will be six exercises in this set, and the set itself is divided into two cycles – and therefore you will complete all three approaches without a break. You perform all repetitions 1A, all repetitions 1B and all repetitions 1C. Between the first two approaches you can rest for 10 seconds, and after the third up to a minute. You must complete approaches 1A, 1B and 1C, after which rest and repeat the same with 2A, 2B and 2C.

Choose a dumbbell that won’t be too heavy. You should adhere to the technique in each repetition. If he will be too heavy, you will begin to sway to perform exercises, but you can’t do this.

1A Dumbbell Twisting

For the upper abdomen

3 sets of 12 reps, rest 10 seconds

Lie on your back, bend your knees and lift above your chest dumbbell on outstretched arms. Twist while lifting as can be higher. Stop at the top of the exercise, tighten your muscles abdomen and return to the starting position.

1B Sideways with Dumbbell

The obliques work

12 repetitions on each side, rest 10 seconds

Stand upright with a dumbbell in one hand. Stretch out your hand with a dumbbell, and bend your free hand so that the palm is at the temple. Tighten all your torso muscles and bend to the side that holds weight. After that, return to the starting position. Do it all repetitions on the one hand, then on the other.

1C Lumberjack Exercise With Dumbbell

Movement for torso

12 repetitions on each side, rest 60 seconds

Hold the dumbbell in two hands over your head. Move the dumbbell to the right from the body. Straining the muscles of the torso, sharply lower the dumbbell to opposite side of the body. The dumbbell should be near the left legs. Perform the reverse movement, returning to the starting position. Perform all repetitions, and then do the same with another side.

2A Dumbbell T-lift

For the muscles of the core

Perform 3 sets of 6 repetitions on each side, rest 10 seconds

We start in the push-up position, holding in each hand dumbbells. Keeping the torso tense, lift one dumbbell and turn the torso so that the hand with the dumbbell is pointing up. Perform the reverse movement and repeat on the other side.

2B Russian twisting with a dumbbell standing

12 repetitions, rest 10 seconds

We stand up to our full height, keeping our hands parallel to the floor. In hand hold dumbbells. Keeping your hips in place, turn your arms with dumbbells one way, then the other. Then we return to the initial position. It was one replay. Try to work smoothly and without jerking. Keep your arms straight.

2C Dumbbell Mill

12 repetitions on each side, rest 60 seconds

We stand upright, holding a dumbbell in one hand over his head. Tighten your torso, turn your gaze to the dumbbells, and, keeping your hand straight, bend in the lower back so that a hand without weight moves down the leg. Reverse the movement and return to the starting position. Perform all the repetitions on one side, then start working with the other side.

Challenge 30-day press program

Pump up your abs in one month of challenging yet effective workouts.

Keeping yourself in good physical shape is a plan for life, and because it’s so important to find an exercise that you like. Necessary also have goals that you can set and fulfill. Not just goals, but achievable, tangible goals. Therefore, many like challenges. You will be surprised how much you can do in 30 days. Challenges will be a great moral plus for you. Maybe this feeling of achievement is just what you need to push you to success.

Before we move on to long-term plans, let’s look at more momentary, for 30 days. And this plan has already been thought out for you before the smallest details. This challenge was developed by Taofik Folarin, the trainer from Sweat It London gym, which developed a monthly training for pumping the press and improving the strength of the press. Maybe you won’t have flawless dice at the end of the challenge, but your posture is for sure will improve, as will mobility. You will have more strength in your torso for any task.

Of the 30 days you will have only four days to rest, and all the others days include torso exercises or high-intensity workouts. Here is all the information you need to complete the plan.

How to complete this challenge for a month

“This test will not only boost the torso, but also improve the overall stamina, “says Folarin.” Training intensity keeps growing, allowing you every day cultivate until you master all the exercises by the thirtieth day. ”

Training uses only body weight, so you can perform them anywhere and anytime. You can continue fulfilling the plan no matter what life does to you. What’s even better – even a beginner can do the exercises.

Each week of the plan includes performing the same exercises on for five days, the intensity of the exercises increases – ten seconds of work is added each time until you work 60 seconds without respite. At the beginning of next week, a timer set to zero, but a new exercise is added. In the first week training includes three exercises, and the second – four.

The intensity of exercise is also increased due to adding high-intensity workouts performed at intervals of 40 seconds of work and 20 seconds of rest. Five approaches are being carried out. “High-intensity training will improve your stamina and help burn fat, so you can see the press, which developing, “says Folarin.

Finally, on days 29 and 30 you will finish your plan with the most difficult training for the press to show yourself and everyone around how much stronger you got.

If by the end of the thirty-day challenge you feel like continue, you can sign up at the Folarin Sweat It gym.

Exercises

Dead beetle

Lie on your back, arms extended to the ceiling and legs raised, bending knees at an angle of 90 degrees. Lower your right foot at the same time, pulling her out. Lower your left hand to the floor, but do not touch it to the floor. After that, raise your arm and leg and do the same with with the other hand and foot.

Twisting

Lie on your back, bending your knees, placing your feet on the floor. Use your torso muscles to lift your torso off the floor while your the body will not be upright. Return to starting position.

Russian twist

Sit on the floor so your legs are bent at the knees and your feet kept above the floor. Lean back so your body is under angle of 45 degrees to the floor. Put your hands together in front of your chest, then start twisting the body from side to side.

Legs up

Lie on your back. Keeping your legs as straight as possible, lift them until the feet look at the ceiling. Slowly lower them to gender, to the starting position.

Rock climber

From the push-up position, raise one knee to the chest, and do it pretty fast. Then do the same with the other side.

Planck in motion

From the position of the bar on the forearms, begin to extend one arm, and then another to go up in the push-up position, then lower back into the bar with one hand, then with the other.

High intensity exercises

Find out more why highly fun training is the most effective for losing weight in men.

Jogging at High Hips

Run in one place, but raise your knees almost to breasts.

Frog

Shift your legs from the push up position so that they are stood in front of the hands. Then move your legs to the starting position.

Leg jumping

From a standing position, jump as high as possible. Raising your knees to breasts. Gently land and go straight to the next a jump.

Burpy

From a standing position, drop into a push-up position (and do taste push-ups), then stand up sharply and bounce. Soft land and repeat.

We recommend that you learn in more detail what the correct one looks like. burpee technique for maximum effect.

Table 30-day challenge exercises for the press

This abdominal training program is designed to performing a series of movements every day. The table shows the graph Performing movements for pumping cubes per month. To fast to achieve the desired result, you must follow a diet with calorie deficiency for weight loss so that subcutaneous fat goes away faster.

Day 1	Dead Beetle, Twisting, Russian Twist, 30 Seconds every
Day 2	Dead Beetle, Twisting, Russian Twist, 40 Seconds every
Day 3	Dead Beetle, Twisting, Russian Twist, 50 Seconds every
Day 4	Dead Beetle, Twisting, Russian Twist, 60 Seconds every
Day 5	Running with high hips – 5 sets of 40 seconds with rest for 20 seconds
Day 6	Dead Beetle, Twisting, Russian Twist, 60 Seconds every
Day 7	Have a rest
Day 8	Dead bug, twisting, Russian twist, raising legs 30 seconds each
Day 9	Dead Beetle, Twisting, Russian Twist, Leg Raising 40 seconds each
Day 10	Dead beetle, twisting, Russian twist, raising legs 50 seconds each
Day 11	Dead bug, twisting, Russian twist, raising legs 60 seconds each
Day 12	Frog, 5 sets of 40 seconds, rest for 20 seconds
Day 13	Dead Beetle, Twisting, Russian Twist, 60 Seconds every
Day 14	Have a rest
Day 15	Dead beetle, twisting, russian twist, raising legs, climber 30 seconds each
Day 16	Dead beetle, twisting, russian twist, raising legs, rock climber 40 seconds each
Day 17	Dead beetle, twisting, russian twist, raising legs, climber 50 seconds each
Day 18	Dead beetle, twisting, russian twist, raising legs, rock climber 60 seconds each
Day 19	Jumping with preload 5 sets of 40 seconds, rest 20 seconds
Day 20	Dead bug, twisting, Russian twist, raising legs 60 seconds each
Day 21	Have a rest
Day 22	Dead beetle, twisting, russian twist, raising legs, bar in motion 30 seconds each
Day 23	Dead beetle, twisting, russian twist, raising legs, bar in motion 40 seconds each
Day 24	Dead beetle, twisting, russian twist, raising legs, bar in motion 50 seconds each
Day 25	Dead beetle, twisting, russian twist, raising legs, bar in motion 60 seconds each
Day 26	Take 5 sets of 40 seconds, rest for 20 seconds
Day 27	Dead beetle, twisting, russian twist, raising legs, bar in motion 60 seconds each
Day 28	Have a rest
Day 29	Jogging, Frog, Jumping by pressing and burpy, three sets of 40 seconds, 20 seconds have a rest
Day 30	Dead beetle, twisting, russian twist, raising legs, bar in motion, two sets of 60 seconds, 20 seconds have a rest

Sources:

• https://www.coachmag.co.uk/abs-exercises/7809/how-to-get-abs-faster
• https://www.coachmag.co.uk/core-workouts/7712/the-core-workout-for-men-who-want-defined-abs
• https://www.coachmag.co.uk/abs-workouts/7613/the-six-pack-workout-to-build-bigger-abs
• https://www.coachmag.co.uk/abs-workouts/7877/take-the-30-day-abs-challenge
• https://www.coachmag.co.uk/workouts/abs-workouts