The following is a complete guide to all 15 abdominal exercises performed throughout the '30 Day Abs Blast Challenge'. Each workout consists of 3 exercises performed at high intensity using the HIIT interval training system. Workouts are to be completed in under 10 minutes.

 

Mountain Climber

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Try to keep your hips down and run your knees in and out as far and as fast as you can.

 

Leg Raise

Start by lying on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Alternatively, have your hands at the sides of your body touching the floor. Begin to raise your legs toward the ceiling, keeping them pressed together and straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

 

Bicycle Crunch

To perform a bicycle crunch start by lying on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward. Then rotate your trunk, moving your right elbow and left knee toward each other. Repeat the movement on the other side.

 

V-Ups

Begin by lying face-up on the floor with your legs and arms straight and lifted off the floor slightly. In one movement, lift your torso and legs as if you're trying to touch your toes. Lower your body back down.

 

Side Plank Hip Dip

Start the exercise in a side lying position with your forearm resting on the floor.

Lift your hips and form a straight line from your shoulders through your ankles.

Then slowly allow the hips to dip and get close to touching the floor. Return back to the starting position and repeat for the desired number of repetitions on both sides.

 

Boat Pose

Lie on your back with your knees bent and your feet flat on the floor. Pull your knees to your chest and lift your head off the ground. Reach your arms down by your sides and straighten your legs. Hold this position.

 

Russian Twist

Sit on the floor and bring your legs out straight. Lean back a little so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Whilst balancing , twist your torso from side to side without moving your legs.

 

Tuck Crunch Extend

Bend the knees, bringing them off the floor and drawing them toward your chest. At the same time, bring your hands up, next to your thighs.

Extend the legs so the hips are at a roughly 45-degree angle while moving your arms over your head as if reaching for something behind you. Bring your knees back into the chest and repeat the movement.

 

Oblique Crunch

Start by lying on your back, with your hands on the side of your head and your knees bent to roughly 90 degrees. Contract your abs and lift your upper body diagonally, so that the elbow and shoulder on one side of your body move towards the knee on your other side. Bend as far as possible and then return to the starting position. Do this on both sides.

 

Heel Tap

Lie on your back with the your heels near your glutes. Lift your shoulders off the floor and reach down to touch your right heel with your right hand, then your left heel with your other hand.

 

Reverse Crunch

Lie on your back, with your arms by your side and palms facing down. Bend your knees at 90 degrees and lift your feet up so your thighs are perpendicular to the floor. Whilst engaging your core, lift your hips off the floor as you crunch your knees toward your chest. Hold the crunch at the top of the movement, then begin to lower your hips, controlling the descent and not letting your back arch off the ground.

 

Flutter Kicks

Lie face up with legs straight and toes pointed. Place both hands palms down on either side of hips for support. Bracing your core, use your abdominals to lift your legs about 45 degrees off the floor and flutter them.

 

Bird Dog

Start by pointing one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Try to keep your hips squared to the ground. If your lower back begins to drop, raise your leg only as high as you can while keeping the back straight. Hold for a few seconds, then return to your hands and knees. Switch to the other side and repeat the movement.

 

Vertical Leg Crunch

Begin by lying on your back and then raise your legs until they’re perpendicular to the floor. Keep them straight and pressed together. Use your hands to support your neck by gently placing your palms on the back of your head. Engage your abdominal muscles and lift your shoulders and upper back off the floor whilst pushing your chest out. Hold the crunch for one second and slowly lower the upper body to the starting position.

 

Straight Leg Pulse

Lie on your back with your knees slightly bent and put your hands on your side or under your tailbone. Raise both legs up at the same time so that they are at a 90 degree angle. Whilst tensing your abdominal muscles, lift your hips so your glutes become raised off the ground. Hold this position and then lower your hips back to the ground and repeat the movement.