Are you tired of doing endless crunches and still not seeing any results Do you want to achieve a toned and defined midsection Look no further than the 100 day ab workout This comprehensive program guarantees to sculpt your abs in just 100 days In this article we will provide you with a step by step guide on how to do the workout tips on how to stay motivated and the pros and cons of the program .
Are you tired of doing endless crunches and still not seeing any results? Do you want to achieve a toned and defined midsection? Look no further than the 100 day ab workout. This comprehensive program guarantees to sculpt your abs in just 100 days. In this article, we will provide you with a step-by-step guide on how to do the workout, tips on how to stay motivated, and the pros and cons of the program.
How to Do the 100 Day Ab Workout
The 100 day ab workout is a challenging but effective program that requires dedication and consistency. Here is a step-by-step guide on how to do the workout:
Day 1-10:
For the first ten days, start with a warm-up of 5 minutes of cardio exercises such as jumping jacks or jogging in place. Then, do the following exercises for 30 seconds each with a 10-second rest in between:
- Crunches
- Reverse crunches
- Bicycle crunches
- Plank
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 11-20:
On days 11-20, increase the duration of each exercise to 45 seconds with a 15-second rest in between. Add the following exercises to your routine:
- Leg lifts
- Side plank
- Mountain climbers
- Flutter kicks
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 21-30:
On days 21-30, increase the duration of each exercise to 1 minute with a 20-second rest in between. Add the following exercises to your routine:
- Russian twists
- Toe touches
- Spiderman plank
- Superman
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 31-40:
On days 31-40, increase the duration of each exercise to 1 minute and 15 seconds with a 15-second rest in between. Add the following exercises to your routine:
- V-ups
- Side crunches
- Scissor kicks
- Plank with leg lift
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 41-50:
On days 41-50, increase the duration of each exercise to 1 minute and 30 seconds with a 30-second rest in between. Add the following exercises to your routine:
- Oblique crunches
- Reverse plank
- Side plank with hip dips
- Burpees
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 51-60:
On days 51-60, increase the duration of each exercise to 1 minute and 45 seconds with a 15-second rest in between. Add the following exercises to your routine:
- Windshield wipers
- Jackknife sit-ups
- Side plank with leg lift
- Mountain climbers with twist
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 61-70:
On days 61-70, increase the duration of each exercise to 2 minutes with a 30-second rest in between. Add the following exercises to your routine:
- Leg raises with hip thrust
- Plank with knee to elbow
- Side plank with knee tuck
- Jumping jacks
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 71-80:
On days 71-80, increase the duration of each exercise to 2 minutes and 15 seconds with a 15-second rest in between. Add the following exercises to your routine:
- Dumbbell side bend
- Crunches with leg extension
- Plank with hip twist
- High knees
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 81-90:
On days 81-90, increase the duration of each exercise to 2 minutes and 30 seconds with a 30-second rest in between. Add the following exercises to your routine:
- Russian twists with medicine ball
- Side plank with leg lift and twist
- Leg lifts with scissor kicks
- Plank with shoulder tap
Repeat the circuit three times, and then cool down with some stretching exercises.
Day 91-100:
On days 91-100, increase the duration of each exercise to 3 minutes with a 15-second rest in between. Add the following exercises to your routine:
- Standing oblique crunch
- Crunches with medicine ball
- Side plank with hip dip and leg lift
- Plank with mountain climbers
Repeat the circuit three times, and then cool down with some stretching exercises.
Tips on How to Stay Motivated
Staying motivated for 100 days can be challenging, but here are some tips to help you stay on track:
- Set realistic goals and track your progress.
- Find a workout buddy or join a group to keep you accountable.
- Switch up your routine to prevent boredom.
- Celebrate your achievements along the way.
- Remind yourself of why you started and the benefits of having a strong core.
Pros and Cons of the 100 Day Ab Workout
Like any workout program, the 100 day ab workout has its pros and cons:
Pros:
- Comprehensive program that targets all areas of the abs.
- Gradual increase in intensity to prevent injury.
- Easy to follow with step-by-step instructions.
- No equipment needed, can be done at home.
Cons:
- Requires dedication and consistency for 100 days.
- May not be suitable for beginners or those with pre-existing injuries.
- May not be effective for everyone, results may vary.
FAQ
Is the 100 day ab workout suitable for beginners?
The 100 day ab workout is a challenging program that may not be suitable for beginners. It is important to listen to your body and start at a pace that is comfortable for you. You can modify the exercises or reduce the duration to suit your fitness level.
Can I do the 100 day ab workout if I have pre-existing injuries?
If you have pre-existing injuries, it is important to consult with your healthcare provider before starting any new exercise program. They can advise you on modifications or alternative exercises that are safe for you.
How soon will I see results from the 100 day ab workout?
Results may vary depending on your fitness level and dietary habits. Consistency and dedication are key to seeing results. You may start seeing changes in your midsection within a few weeks, but it may take longer to achieve your desired results.
In conclusion, the 100 day ab workout is a comprehensive program that can help you achieve a toned and defined midsection in just 100 days. It requires dedication, consistency, and proper form to prevent injury. With the tips provided, you can stay motivated and on track to reach your fitness goals. Remember to listen to your body and modify the exercises as needed. Good luck on your journey to a stronger core!
