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30 Day Crunch Workout Challenge

Tone up your abs and core muscles with this simple 30 day crunch challenge workout. You start by completing 50 Sit Ups on Day 1, and slowly increase to a maximum of 250 by Day 30.

Crunches are exercises that require you to lie on your back, tighten your abdominal muscles and lift your head and shoulders upward. When performed properly, they can improve the strength of your abdominals and define your core muscles. As a core-training exercise, crunches help improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events.

Click on the Challenge's picture to find out how many crunches you are going to do each day.

Here is a step by step guide on how to do crunches : http://tribesports.com/exercises/crunches

Log your crunches and progress here everyday!

30 Day Crunch Challenge Challenge rules

  1. You are allowed to split them into sets
  2. Crunches from this challenge start when you click take and don't include other challenge crunches
  3. Have fun :) Don't hurt yourself with it, take it slow if you need to.
  4. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:

View rules and related exercises

  • Dovile V
  • Amanda E
  • Flor N
  • Vikas G
  • Jennifer M

Recent advice

“It was tough but very challenging, during last week I preferred to divide crunches and do some 40 reverse crunches or Russian twists between crunch sets of 50-60, it made my abs burn even more, and no pauses! :) ”

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 15 of 30 day crunch challenge

Day 15 - 140 crunches

Normal crunch - x30 (targets whole core)
The wiggle - x30 (targets obliques)
Bicycle crunch - x30 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x30 (targets obliques)

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 14 of 30 day crunch challenge

Day 14 - 135 crunches

Normal crunch - x25 (targets whole core)
The wiggle - x30 (tragedy obliques)
Bicycle crunch - x30 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x30 (targets obliques)

Cathy C encouraged this.

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 12 of 30 day crunch challenge

Day 12 - 130 crunches

Normal crunch - x20 (targets whole core)
The wiggle - x30 (tragedy obliques)
Bicycle crunch - x30 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x30 (targets obliques)

I've swapped the rest day and 130 crunches around because I'm at work tomorrow and it just makes it easier.

Eunice Y and Julien T encouraged this.

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 11 of 30 day crunch challenge

Day 11 - 110 crunches

Plank crunch - x20 (targets whole core)
The wiggle - x20 (tragedy obliques)
Bicycle crunch - x20 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x30 (targets obliques)

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 9 of 30 day crunch challenge

Plank crunch - x20 (targets whole core)
The wiggle - x20 (tragedy obliques)
Bicycle crunch - x20 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x20 (targets obliques)

Last 100 a day now I can start increasing them. And see how strong I can truly get!

Eunice Y encouraged this.

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 8 of 30 day crunch challenge

Plank crunch - x20 (targets whole core)
The wiggle - x20 (tragedy obliques)
Bicycle crunch - x20 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x20 (targets obliques)

Eunice Y and Cathy C encouraged this.

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Rebecca M 30 Day Crunch Challenge Challenge

Contributorsilver Rebecca M Day 7 of the 30 day crunch challenge

Plank crunch - x20 (targets whole core)
The wiggle - x20 (tragedy obliques)
Bicycle crunch - x20 (targets whole core)
Twist crunch - x20 (targets obliques and rectus abdominis)
Straight leg raise into reverse crunch - x20 (targets obliques)

Eunice Y encouraged this.

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701 takers

  • Rochelle
  • Amanda
  • Cathy
  • Dovile
  • Danyka
  • Amanda
  • Flor
  • Vikas
  • Joanne
  • Brandon
  • Robin
  • Nancy
Challenge your friends

Challenge creator

Enya R

created the challenge

12th April 2013

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