| DAY 1 20 Sit ups 10 crunches 10 leg raises 25 sec plank Touch toes 30 seconds |
DAY 2 25 Sit ups 12 crunches 13 leg raises 30 sec plank Touch toes 30 seconds |
DAY 3 30 Sit ups 15 crunches 16 leg raises 45 sec plank Touch toes 30 seconds |
DAY 4 Rest | DAY 5 35 Sit ups 17 crunches 19 leg raises 55 sec plank Touch toes 30 seconds |
DAY 6 40 Sit ups 20 crunches 22 leg raises 60 sec plank Touch toes 30 seconds |
DAY 7 45 Sit ups 22 crunches 24 leg raises 65 sec plank Touch toes 30 seconds |
| DAY 8 Rest | DAY 9 50 Sit ups 25 crunches 27 leg raises 75 sec plank Touch toes 30 seconds |
DAY 10 55 Sit ups 27 crunches 30 leg raises 80 sec plank Touch toes 30 seconds | DAY 11 60 Sit ups 30 crunches 33 leg raises 85 sec plank Touch toes 30 seconds | DAY 12 Rest | DAY 13 65 Sit ups 32 crunches 36 leg raises 95 sec plank Touch toes 30 seconds | DAY 14 70 Sit ups 35 crunches 39 leg raises 100 sec plank Touch toes 30 seconds |
| DAY 15 75 Sit ups 37 crunches 42 leg raises 105 sec plank Touch toes 30 seconds | DAY 16 Rest | DAY 17 80 Sit ups 40 crunches 45 leg raises 115 sec plank Touch toes 30 seconds | DAY 18 85 Sit ups 42 crunches 48 leg raises 120 sec plank Touch toes 30 seconds | DAY 19 90 Sit ups 45 crunches 51 leg raises 125 sec plank Touch toes 30 seconds | DAY 20 Rest | DAY 21 95 Sit ups 47 crunches 54 leg raises 135 sec plank Touch toes 30 seconds |
| DAY 22 100 Sit ups 50 crunches 57 leg raises 140 sec plank Touch toes 30 seconds | DAY 23 105 Sit ups 52 crunches 60 leg raises 145 sec plank Touch toes 30 seconds | DAY 24 Rest | DAY 25 110 Sit ups 55 crunches 63 leg raises 155 sec plank Touch toes 30 seconds | DAY 26 115 Sit ups 58 crunches 66 leg raises 160 sec plank Touch toes 30 seconds | DAY 27 120 Sit ups 60 crunches 69 leg raises 165 sec plank Touch toes 30 seconds | DAY 28 Rest |
| DAY 29 125 Sit ups 62 crunches 72 leg raises 170 sec plank Touch toes 30 seconds | DAY 30 130 Sit ups 65 crunches 75 leg raises 175 sec plank Touch toes 30 seconds |