summer abs workout

30 Days to the Perfect Summer Abs Workout Plan

Summer is usually known as the time of year when everyone should have their beach body ready to show off, but it doesn’t have to be that way! If you are serious about achieving perfect summer abs, you don’t have to follow restrictive diets or grueling summer abs workouts to get there.

In fact, you don’t even need a gym membership to get in shape with this summer abs workout,
But if you want to look great in your new swimsuit this summer, then you need to work hard to make sure you have the perfect summer abs workout plan.

This guide will help you achieve great summer abs in 30 days with regular workouts and healthy eating habits that you can stick with all year long.

Why do You Need an Abs Workout This Summer

If you want a summer body, you need abs. But it’s not all about getting six-pack abs. You also need core muscles that keep your spine stable and support good posture, which will reduce back pain. When your core is strong, it can also help reduce other injuries.

Plus, strong abs are more functional than just looking great. They make daily activities easier—from bending over to tie your shoes in the morning to pick up your kids at school.

Plus, they give you better balance so you don’t fall down when lifting heavy objects or exercising vigorously. To achieve these benefits and get a great summer body, try our 30 days plan for ab workout!

 

WEEK 1

Day 1: Warm-Up

Do 10 Jumping Jacks, 10 Mountain Climbers, and 10 Hip Circles.
Do these three exercises back-to-back, without stopping. This will get your blood flowing and energize you for a great workout!

Exercise: Crunch and Leg Lift Combo – 2 sets of 20 reps (10 crunches followed by leg lifts).
These two exercises work your entire abdominal region.

Do 2 sets of 20 reps with little or no rest in between. If you can’t do 20 crunches at once, break it up into several sets with little or no rest in between; 3 sets of 15 are better than 1 set of 30! You can also add weights if you want an extra challenge.

Related: The Best Beginner Ab Workout You Can Do at Home

Remember to keep your abs contracted throughout both exercises. Rest for 60 seconds after each set before moving on to exercise

Exercise: Plank Holds – 2 sets of 45 seconds, taking 45 seconds rest in between each set. The plank hold exercise works all parts of your core including arms, legs, and stomach area.
Try holding it longer as time goes on so that eventually you are able to hold it for about 90 seconds each time!

Exercise: Bicycle Crunches – 2 sets of 25 reps (15 bicycle crunches followed by 10 reverse bicycle crunches). A great way to finish off a full-body ab workout is with some cardio moves like bicycle crunches! this should be enough for day one.

Day 2: Leg Raises

20 repetitions of leg raises will help build up your abdominal muscles.

To do this:

  • Lie on your back with your arms at your sides and knees bent at a 90-degree angle.
  • Your feet should be flat on the floor, and push against it so that you don’t arch your back too much.
  • With hands facing forward, slowly lift both legs 6 inches off of the ground;
  • keeping hips stationary and maintaining a neutral spine, bring one leg towards your chest and lower it back down slowly.
  • Repeat for 20 repetitions before switching to another side; do not rest between exercises.

For added difficulty, place a weight in your lap or use ankle weights. To make it easier, straighten out your legs so that they are parallel to the floor. This is also known as hanging knee raise.

Hold onto something sturdy if needed. Repeat until you reach 20 reps total (10 per leg). Be sure to stretch after each set! Stretching helps increase flexibility and prevent injury—two things every workout needs!

Day 3: Crunches (Basic)

Do 50 crunches in a row, with no rest periods. You should end up doing 4 sets of 10 crunches each. Make sure your neck is straight and looking forward during all crunches.

Add weight when you’re able to do 5 sets of 20 with no rest periods between each set.
This will help develop strength in your abs.

Day 3: Crunches (Advanced):

Get into position for a crunch as if you were going to do 50 crunches in a row again, but then raise both feet off of the ground while keeping them together and bring them toward your butt while flexing your abs as hard as possible.

Return to starting position and repeat for 50 total reps (4 sets). This will help build explosive power within your abs.
Note: For an even more advanced variation, you can put your hands behind your head instead of clasping them together at the top of each rep.

It may seem easier at first, but it quickly becomes very difficult because you are adding extra resistance on every rep by forcing yourself to fight against gravity in order to keep your arms locked out behind your head.

Related: Get in Shape With These Summer Body Workouts in 1 Month

That makes it very similar to a standard pull-up where you are fighting against gravity throughout every rep since there is always tension on your biceps due to being stretched by pulling yourself up. If adding extra resistance sounds like something that would interest you then give it a try!

Day 5: Lying Leg Raises

3 sets of 10-12 reps (5-second hold at top) or 15-20 reps (3-second hold at top) per set. Rest 60 seconds between sets. Do these with either bent knees or bent legs and feet together, both are great.

The first week starts with 20 reps for 3 sets, then increase it by 5 each week until you get to 30 reps for 3 sets on Day 30. These will really help you start burning off those love handles once you’ve got a solid base from doing our previous exercises!

You want your body fat percentage low before attempting these though, so make sure you get your diet and cardio routine in check! If you have access to an incline bench or decline bench, use that instead. It makes these much more effective!
Also, try to focus on contracting your abs during every rep as well. Make sure not to swing too much while doing these; they’re not crunches after all…they’re leg raises!!! That means keeping tension on them at all times during every rep!!!!

Day 6: Russian Twists

To do This:

  • Lie on your back with knees bent and arms extended out from your sides.
  • Holding a medicine ball, bring your arms and legs up off of the floor simultaneously until they are in line with your torso.
  • Twist your torso and touch the medicine ball to one side while keeping an arm straight out at shoulder height.
    Repeat on another side. For an added challenge, wear a weighted vest during these Russian twists.

This move is great for engaging those core muscles! Remember that if you feel like you’re not able to fully engage your abs, take it down a notch. The key here is working hard enough so that you see progress by day 30.

Day 7: Overhead Triceps Extension

To do this:

  • Do 3 sets of 8-12 reps, rest 60 seconds.
  • Rest for 60 seconds between sets.

Plank: 3 sets for 30-60 second planks on your forearms, hold on as long as you can each set with 30-second breaks in between each set.

Rest for 1 minute between each exercise and no longer than 3 minutes total during a rest period if you’re lifting heavy. Full Body Summer Abs Workout With This 30 Days Plan

 

WEEK 2

Day 8: Rowing Machine / Leg Raises Combo

If you’re looking for that amazing body, there are two key muscle groups you need to focus on: your abs and your legs. The good news is you can train them at the same time with a great full-body workout like Day 8’s ab circuit.

To begin, head over to a rowing machine (if you don’t have one, improvise with a pair of free weights) and do 10 30-second reps of bent-over rows (keep your back straight—that means not lifting it!).

Next, keep moving! Do 50 crunches while holding weights underneath your armpits; if those get too easy, throw some weight in your hands.

Then, move on to leg raises: hold onto something sturdy and lift both legs up at once for 20 seconds. Repeat two more times for a total of three sets per exercise.

Related: The Effective Best Time to Workout for Weight Gain

Now that you’ve hit every muscle group in your body, time for abs! Lie flat on your back with your arms stretched out above your head and knees bent so that they are perpendicular to your torso.

Then, raise both legs off the ground at once until they are parallel to it—this is called a full leg raise. Do as many as you can without losing form or straining yourself (go up by five each day).

Once you reach 40 full leg raises in one set, add some resistance by either holding dumbbells or placing heavy books under each foot while doing them.

Day 9: Push-ups and Bicycle Crunches Combo

This workout targets your abs, chest, and shoulders.

  • Do 8 sets of 30 seconds of push-ups and 15 seconds of bicycle crunches with a 30-second break in between each set.
  • Rest for 2 minutes after you complete all 8 sets.
  • Repeat 4 times through with no rest in between each 4-set round.

This workout is one hour long with one-minute breaks after every two sets of push-ups and every three sets of bicycle crunches. The entire workout should take around 1 hour and 20 minutes to complete. You can do it!

Day 10 & 11 No Exercises! – Rest!

You’ll be able to choose two days on which you won’t do any abs exercises. Doing abs exercises on a daily basis can be very tiring, especially if you already work out regularly. So, give your body some rest every now and then and concentrate on other muscles.

However, when you are doing no abs workout for two days in a row, it is important that during those days you keep up with your regular cardio routine at least! Alternatively, if cardio isn’t really your thing but you still want to continue losing weight fast, try getting an extra workout in from another body part

 

Day 12 & 13 Push-ups – Crunch Combo

To do this:

  • Perform a set of 10 push-ups,
  • Then immediately do a set of 20 crunches.
  • Repeat five times each.
  • Do two sets each day of push-ups and crunches for four days, resting in between.
  • Take at least two minutes to rest between sets.

Perform one more set with six repetitions on each exercise today and continue taking at least two minutes to rest between sets.

NOTE: Four days later, on Day 16, perform three sets of each exercise without resting in between any more than is absolutely necessary for form purposes alone (about 30 seconds). Rest one full day before beginning Day 17 or going on to Week 2 Day 1 if you’re following Weeks 2 – 4). You might not see your abs working hard but they are!

Repeat Steps #1 through #6 above at least two times during weeks two and three.
On week four, go back to Day 1 and repeat all four weeks if you want even better results.

Related: This Dumbbell Leg Workouts Get Your Legs Pumped

This is because by repeating a week once again after doing it twice previously, your body will be shocked into new muscle growth faster than when starting out with a new routine.

Do this workout on day 12 and repeat it on day 13.

 

WEEK 3

Day 14 & 15 Upright Rows – Reverse Crunch Combination

These workouts will focus on working your lower abdominal muscles, also known as love handles. Additionally, they will include a flying motion. You can do these anywhere that has adequate space available and some weights or resistance bands.

First, we’ll start with a low-impact exercise that works your arms and upper body. Squats are great for toning your abs because you’re adding weight to your body when you squat down, which causes your abs to tighten in order for you not to fall over.

Start by standing straight up with good posture and holding a pair of dumbbells at chest level with both hands. Slowly bend at the knees until your thighs are parallel with the floor, keeping them from touching as you go down into a squat position. Pause for a moment in that position before slowly rising back up again.

Repeat 10 times for three sets each day for two days (14 total). On day 15, do 15 repetitions but hold each one for 10 seconds before moving on to the next one. This will help build muscle endurance in your abdominal muscles while also toning them.

Do this workout on day 14 and repeat it on day 15.

Day 16 & 17 Squats – Flys Combination

4 sets x 15 reps. Rest 1 minute between sets. Rest 2 minutes between exercises. Start with squats and finish with flys as your superset exercise. This is a full-body workout, so make sure you’re doing both moves correctly.

Squats are pretty self-explanatory: Stand with feet shoulder-width apart, arms at sides, chest up, back straight, abs tight, and knees behind toes. Slowly lower yourself until your thighs are parallel to the floor; push yourself back up by extending your hips and knees.

Do this workout on day 16 and repeat it on day 17.

Day 18 & 19 No Exercises! – Rest!

The abs are tough muscles and can require a lot of rest in order to fully recover. It’s important that you take a day off here and there for total body rejuvenation. The exercises we’ve provided for you are intense, so one-two days completely off from the second week of this plan is recommended.

If your schedule doesn’t allow for that, try two off days during your plan. Each program will have a designated rest day built-in on days 3 & 4 of each week, but if you need additional time, add it on days 6 & 7. Remember that these workouts are designed with an active recovery workout in mind.

On rest days, instead of doing an actual workout simply incorporate 3-5 minutes of yoga or light cardio into your daily routine—walking is great!

Day 20 & 21 Three-Point Core Touch

Lie on your back with your arms out to your sides, making a triangle shape. Lift each leg in turn from side to side, keeping them straight. Start at one foot and lift it an inch off the floor, hold for five seconds and then bring it back down and lift up with your other foot.

Related: 7 Good Workouts to Get a Summer Body

Repeat 10 times with each leg. Then put both feet together, lifting up three inches and holding for five seconds before bringing them back down. Then repeat 20 times. This is a great way to target all of your core muscles as well as work on balance.
It also works those thigh muscles! Be sure to keep breathing throughout, especially when you’re lifting up high.

Do this workout on day 20 and repeat it on day 21.

WEEK 4

Day 22 & 23 Static V-Sit on Bosu Ball

This exercise is just as difficult as it sounds and requires a lot of upper body strength. Sit on top of a Bosu ball (which has been cut in half), with both feet planted firmly on the ground. Lean back slightly and raise your legs up until you’re balanced on your tailbone and sitz bones, which are your sitting bones at the base of the spine.

Hold your arms out straight in front of you or overhead for extra support if needed. Squeeze glutes and keep abs tight throughout the exercise.

Make sure not to arch your lower back while holding the V-Sit position. If you feel like you need more of a challenge, try lifting one leg off the ground while keeping the other leg grounded. Repeat 15 times before switching sides.

Do this workout on day 22 and repeat it on day 23.

Day 24 & 25 Turkish Getup

Hold a kettlebell in your right hand. With your feet shoulder-width apart, sit on your left glute and reach forward with your left hand to grab a kettlebell from the floor on your right side. From there, stand up and bring it back down so it rests on your right forearm (the bell should be facing out).

Sit back down as you did initially and then stand back up so that you’re holding it once again on your right arm. Perform 10 reps and repeat on the other side. What makes these getups so great is that they work several muscle groups at once: biceps, chest, triceps, core, and lower body.

Day 26 & 27 No Exercises! – Rest!

When you’re working out, your body needs time to rest and repair. When you lift weights, your muscles are temporarily damaged. They need 24-48 hours of rest before you can go back and work them again. The same goes for any high-intensity workouts.

You might be tempted after a week or two of working out hard every day, but if you’re sore for more than 2 days at a time, it’s time to take a break! Don’t risk injuring yourself by pushing too hard too soon! Be sure to stretch between sets and include a good warm-up and cool-down in your workout routine.

And remember, we aren’t all machines; listen to your body and don’t push yourself past exhaustion or injury! Give your body time to recover with some no-exercise days during your 30-day abs challenge.

Do this workout on day 26 and repeat it on day 27.

Day 28 & 29 Static Crunch and Hold

Lie flat on your back, feet flat on the floor. Lift your shoulder blades and raise them toward your hips. Your head, shoulders, upper back, and hips should be in a straight line with hands clasped behind your neck or head. Hold for 60 seconds. (Do not use momentum). Rest for 30 seconds. Repeat 3 times.

Do this workout on day 28 and repeat it on day 29.

Day 30 Sled Pull and Push

The Sled Pull and Push is a great workout for your abs. You will want to grab a heavy-duty or strong nylon strap or towel that you can secure in a tree (or other sturdy objects). For example, with hands-on either side of your body, lunge forward until you form an X with your arms.

In other words, extend your arms out in front of you at shoulder height and be sure that they are parallel with each other.

Slowly slide back into the plank position by walking your feet back so that they’re behind you.
Now draw your abs in tightly as if you were trying to touch them with your belly button. Hold for 20 seconds before returning to the start position.

Brief Conclusion: Summer Abs Workout

Summer is upon us, so let’s get that six-pack. With some hard work and a 30-day plan, you can make sure your Summer body makes an appearance at all those summer events. Even if it’s not June yet (I know I don’t want to admit that it’s almost July), now is as good a time as any for planning ahead.

Don’t wait until October rolls around and leaves you feeling depressed. Start up your workouts now; after just one month of solid consistency, you should see a real difference in your body and how you feel. Happy summer! Summer abs workout do them first thing when waking up in the morning or before bedtime – The Effective Best Time to Workout for Weight Gain

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