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Leg extensions are a great way to hit your lower ab muscles.

  • Sit on the floor or on a bench with your legs extended in front of you.
  • Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
  • Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
  • Push your legs back out again to complete one rep.


The setup for a crunch is like a sit-up:

  • Lay down on your back.
  • Bend our legs and stabilize your lower body.
  • Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck.
  • Lift your head and shoulder blades from the ground. Exhale as you rise.
  • Lower, returning to your starting point. Inhale as you lower.

It’s best to start off with a set of 10 to 25 at a time and add another set as you get stronger.


To perform a proper sit-up:

  • Lay down on your back.
  • Bend your legs and place feet firmly on the ground to stabilize your lower body.
  • Cross your hands to opposite shoulders, or place them behind your ears (without pulling on your neck).
  • Curl your upper body all the way up towards your knees. Exhale as you lift.
  • Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

Beginners should aim for 10 reps at a time. By hooking your feet together during a sit-up, you can get a decent lower-leg work out, too!


A proper flutter kick is easy to perform as you need no equipment, except for a gym mat.

  • Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
  • Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
  • Keep your legs straight as you rhythmically raise one leg higher, then switch.
  • Move in a fluttering, up and down motion.
  • Perform for 15 to 20 repetitions. Alternatively, flutter kick for a period of time, such as 20 to 30 seconds.

Tips: To vary the move, cross the legs over and under each other rather than flutter them up and down. This change doesn’t markedly alter the muscles used during the exercise; it’s just a fun variation.


  • Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
  • Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
  • Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
  • From the side plank position, tighten your outer thigh and glutes, raising your upper leg into the air. Hold for 2-3 seconds.
  • Return your leg to its initial position. This is one rep.
  • Repeat on the other side.

Source : mylistoflove.info