Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominal.
Leg Raise is a great way to workout your abdominal muscles. It is a strength training exercise used for strengthening the rectus abdominal and hip flexors.
Plank helps build strength in your core, upper and lower body so its a good full-body workout and is one of the best ab exercises for building endurance in the abs, back and core.
DAYS crunches leg raise planks
Day 1 15 6 10 sek
day 2 20 8 15 sek
day 3 25 10 20 sek
day 4 30 12 25 sek
day 5 35 14 30 sek
day 6 40 16 35 sek
day 7 45 18 40 sek
day 8 50 20 45 sek
day 9 55 22 50 sek
day 10 60 24 55 sek
day 11 65 26 60 sek
day 12 70 28 65 sek
day 13 75 30 70 sek
day 14 80 32 75 sek
day 15 85 34 80 sek
day 16 90 36 85 sek
day 17 95 38 90 sek
day 18 100 40 95 sek
day 19 105 42 100 sek
day 20 110 44 105 sek
day 21 115 46 110 sek
day 22 120 48 115 sek
day 23 125 50 120 sek
day 24 130 52 125 sek
day 25 135 54 130 sek
day 26 140 56 135 sek
day 27 145 58 140 sek
day 28 150 60 145 sek
day 29 155 62 150 sek
day 30 160 64 155 sek