Intermediate Ab Workout - 30 Day Ab Challenge

I should have done this weeks ago but here it is the intermediate ab workout. It is a 30-day ab challenge. Your core should be stronger after doing this for 30 days and remember to eat clean or decrease your caloric intake for flatter abs (see below). If this workout is too difficult, try the 30 day Ab challenge for beginners first.

Ab Exercises

Russian Twist Level 1
Russian Twist  Level 2
Mountain Climbers without the discs

Mountain Climbers with gliding discs or hand towels
You can do the ones above or with the discs/hand towels
Mountain climbers with gliding discs or hand towels

Great abs start in the kitchen

You want flat abs? There is no magic pill for having a flatter midsection. The intermediate ab workout will give you a stronger core, but you won't see your abdominals as long as you are carrying fat in that area. There are tips and tricks, though, that can make weight loss a much easier process and give you your dream body. With a little knowledge, patience and hard work, you'll see just how easy successful weight loss can be.

Some people hate what they call "diet food." So try combining foods you don't like into something you will! Hate cottage cheese? Try adding pineapple or sugar-free gelatin. Hate yogurt? Make a smoothie with it and add fresh or frozen strawberries or blueberries and ice. The possibilities are endless!

The healthiest foods you eat, the less your body craves unhealthy foods that you ate before. Eating organic foods, grass-fed meat and cooking with healthy oils, will help you start to get the toxins out of your body, as well as, lose the taste for cheap, fast food alternatives, that can be bad for you.

Start reading labels to help your weight loss goal. Reading labels will assure you know what you are putting in your body, otherwise, you really have no idea. Knowing what you're putting in your body will give you a better idea of the reason your weight loss is successful or not successful.

A good way to help you lose weight is to reduce the amount of salt you add to your food. Consuming too much sodium can make you bloated and can also, raise your blood pressure. Instead, try to use other alternatives to salt or just keep your salt intake low.

Splurge once a week. That's right, order that pizza and eat that ice cream at least one time a week. Why? For two reasons: first, your body's metabolism will kick into high gear when it realizes that there will be fluctuations in what you're eating; and secondly, you'll discover that it doesn't taste as good to you as it once did, and you can't eat as much as you used to. You'll see how far you've come.

Many times a restaurant will give you way too much food for a meal. If they let you, order off the kid's menu. The portion that kids are served is really the amount that an adult should be eating. If they won't let you place the order, order your meal from the appetizer section.

Juice: who doesn't like it? It's the sugary, delicious sweet part of the fruit. However, people interested in losing weight might want to cut out the juice. Although derived from natural fruits, most juices have no fiber and little to offer nutritionally in the way of vitamins, with the exception of the high levels of vitamin C found in orange juice. Tomato and V-8 juice fare somewhat better and are very low-calorie to boot, but both are loaded with salt. So if you want to lose weight, either skip your morning juice in favor of morning tea or coffee or choose one of the reduced-calorie "healthy choices" juices now on the market. You'll still get that sweet-tart taste without all the calories.

Weight loss no longer has to be a struggle for you. Losing weight can happen, and you can be very successful at it. If you will follow our helpful tips you will have no trouble losing the extra weight that has been hanging around for a little too long.

Diet plans to try:

A Simple Diet
Smoothie Jumpstart Diet
South Beach Diet
Paleo Diet

If you would like the program in a pdf with a diet plan. I sell the intermediate ab workout 30-day challenge in my Etsy shop. It is an instant download and no physical copy will be sent.


  1. OoO lady, I'm totally trying this! I'm down for the challenge! Hope you have a wonderful weekend :)

    Diary of a Debutante

  2. I would be most excited to win the $250 gift card, and I'm elated over the opportunity to win!

  3. I would need the beginner course!! LOL

  4. I am determined to complete this challenge, therefore I WILL DO IT!!

  5. I would like to do the ab program where you can sit on the couch and eat bag of chips while an electric muscle stimulator does all of the work.

  6. Hello :) I'm stopping by from Diatta's blog because I've just joined your WOW Linkup. I'm a personal trainer and owner of Fit Armadillo and am excited to connect. Really love this post. Another REALLY frugal way to do your mountain climbers is with paper plates ;)

  7. Definitely the beginning challenge for me!! I am so overweight due to me taking prednisone for Lupus. I can't wait to see a rheumatologist so that I can be put on a different medication!!

  8. Reminding me how much more I need to workout this year! New year, new beginnings right.. Once I tear myself away from work this is the year I get things back on track.

    Great challenge to get the ball rolling.
    Shawn Kittel

  9. I am not in shape AT ALL, but I might try the beginning one!

  10. Wow! that looks intense. I know I need to get into shape but I think I will start with the easy one

  11. this is so so so close to what I already do 3-4 times a week, i'm SO down for it!

  12. I am in need of a fitness push, will try this out!

  13. This may be too advanced for me as I just had stomach surgery.

  14. I think I'd go with the beginners...

  15. I need beginner since having a few surgeries I can sure tell the difference in how I feel when my core is healthier!


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