Searching for a beginner-friendly 30 Day Ab Challenge that you can do at home?
Search no more! We created this 30-day abs challenge specifically for beginners like you.
It’s a full month of core strengthening exercises that’ll help you lose belly fat and get a flat stomach.
No-equipment, only bodyweight core exercises.
Whether your goal is to get a flat stomach, lose belly fat, or simply get in shape, this challenge can get you there.
Does the 30 Day Ab Challenge Work?
This workout challenge works to tone and strengthen your abs and core. It’ll also help reduce your belly fat and improve your metabolism.
While you cannot spot reduce your fat, you can make your body more efficient at burning fat which will also lead to the reduction of stubborn belly fat.
The exercises listed in this 30 day abs challenge are chosen specifically to target your core as a whole, not just your six-pack muscles. This is to ensure you work not just part of your abs but more the core and trunk as a whole.
By including numerous, larger groups of muscles, more calories and fat your body burns and more efficient your metabolism becomes. Not to mention, you’ll have more definitions in all parts of your abs from the front abs to the core and even obliques, which are the sides of your abdominals.
To maximize your belly fat loss results, pair this 30-day ab challenge with a healthy eating plan.
Can I Get a Flat Stomach in 30 Days?
Is it possible to get a flat stomach in 30 days, you ask? Ab ‘solutely’.
Losing belly fat and getting a flat tummy is totally possible with this 30 day ab challenge. This 30-day ab workout challenge is designed to maximize your calorie and fat burn. It also tones and defines your midsection by working all your stomach muscles.
Burning excess calories and losing abdominal fat is the best way to get a flat stomach. To take it a step further, this challenge builds muscle definitions so you can show the rock-solid abs once your belly fat is gone.
While this is all possible even in a span of a month, the actual results may depend on various factors. Your diet is one, but also where you are when you start.
Persistence and commitment to stick to the plan also play a role in whether you score a flatter tummy.
For best results, try setting a daily schedule for your 30 day challenge abs workout and make it trackable with a calendar. It’ll help you stay consistent and more importantly, it’ll keep you motivated for the entire 30 days.
Benefits of This 30-Ab Challenge
There are several notable benefits of this ab exercise challenge besides getting a defined stomach.
Builds Strong Core
Your abs are one of the most important muscle groups in your body.
Training them won’t just help you score a flatter tummy, but also make your core get stronger.
This is essential in more ways than you realize.
The core is often thought of as just tone muscle or one area of the body. But in fact, it includes all the muscles in your mid-torso. From your lower back to side abs (obliques), deeper abdominals to the front six-pack ab muscles called rectus abdominis.
Together, the core supports your spine and enables your body to functions and moves.
Speaking of bodily functions, think of the core as a pathway of any lower and upper body movements.
According to Harvard, core muscles function as a central link in a chain connecting your upper and lower body (1).
Whether you are hitting a tennis ball or mopping the floor, the movement and necessary motions either originate in your core or move through it.
In short, they’re the foundation where almost all movements begin and passthrough.
Training your abs is a way to allow your core to strengthen, your body to improve its mobility and movements.
Yes, it is far more than just aesthetics. It impacts your daily life and almost everything you do.
Lose Belly Fat
Another benefit of having to go through a slew of ab workouts for a month is fat loss. Especially having to burn your belly fat, which is also known as visceral fat that causes harm to adjacent living organs.
Visceral fat is a deep underlying stomach fat that’s been liked to numerous health issues. From diabetes to cancers, heart disease to obesity, the size of your stomach can even be interpreted as the size of your health risk.
While some resort to detox and cleanse diets to lose belly fat, countless studies show that the best way to lose belly fat is in fact through exercise and healthy eating.
Although we’re not promising that you’ll lose your belly fat in a week, but by committing to this 30-day ab challenge and adhering to clean eating, you’ll see your unwanted fat around your belly and the love handles melt off week after week during in your first month.
You will also begin to lose fat not just in your midsection but in your entire body.
It’s a great and effective way to reduce your overall body fat and bring a positive change to your health.
So get ready to torch calories, burn off fat, and crush your stomach fat in this new workout challenge.
Get Toned Abs
But all is not to say you can’t aim to get a flat stomach. This toned abs 30 day challenge will certainly help build the lean muscles in your abdomen area and give you the nicely defined abs you dream of.
After all, a flat tummy is a symbol of good health and even exemplifies your hard work in the gym.
This ab challenge proudly meets your ambitious goal just as long as you bring your commitment and hard work.
What Is the Best 30 Day Ab Challenge?
You can’t have the best 30-day ab challenge without the best ab exercises.
This ab workout plan consists of four exercises that ranked amongst the top ab exercises according to a study done by ACE.
The study compared 13 top-ranking, popular abs exercises and ranked them for their muscle activation level. It’s one study that clearly exhibited how effective each exercise really is.
To maximize your workout results and effectiveness, we only included their best picks.
Those chosen ab exercises are the plank, bicycle crunch, side plank, and long arm crunch.
Together, they cover your front abdomen muscles known as rectus abdominis as well as obliques, side of abs.
It’s designed to give you an all-around ab-focused workout that goes beyond the front and center abdomen.
These ab exercises work the entire midsection including your upper abs, the obliques, and the lower abdominal region.
It’s the best 30-day ab challenge on the internet that targets all areas of your abs and leaving nothing left unworked.
It’s also one ab challenge even a beginner could use to start a new routine and get into fitness.
30-Day Ab Challenge
How to Do This 30 Day Ab Challenge
To complete this challenge, perform the exercises below for the prescribed repetitions or hold time.
If you are a beginner, perform one set per day.
If you are looking for more challenges, perform 2-3 sets.
However, be advised that towards the end of the challenge, the workout itself becomes intense even just for one set. Pace yourself as you go. Try your best but also know your limits and stop if you need to.
You can always take this challenge again to keep breaking your own records!
1. Plank Exercise
The plank is a simple isometric core strengthening exercise that works the rectus abdominis, obliques, and the lower abs. It also engages your arms, back, shoulders and glutes, working full-body in just one exercise.
Because it’s an isometric exercise, meaning you hold a position for a period of time, you won’t be doing it in reps. It’s simply a 30-second hold from the start to finish.
To Perform the Plank:
- Lie face down on the ground with your legs extended back straight behind you. Keep your knees and feet together. Bend your elbows and keep your forearms on the ground or mat, facing each other. Support your weight on your forearms.
- Contract your abdominals and prop your body off the ground. Fix your body alignment to form a straight line from your head to your heels. Hold it for 30-60 seconds as prescribed in the challenge. If it becomes harder to maintain the correct form, stop and rest. Continuing in the wrong form could cause back pain and more.
Tips: If you’re a beginner, begin with the kneeling plank until you build enough core strength to perform the basic plank. One way to know if you are ready for this basic plan is to try to keep the plank position for 30 seconds straight. If you are capable of holding your body straight for that duration, go ahead and try this basic plank in this challenge.
2. Side Plank
Side plank exercise targets and works the obliques, a.k.a Love handles or muffin tops. This exercise strengthens and tones obliques, abs as well as the lower back muscles that support your spine.
Side plank improves your core strength. That means you’ll have a better stable back that is less prone to lower back injuries.
Like the classic plank, this plank variation is also an isometric exercise. You keep the side plank position for the duration of time set in the challenge to complete this exercise.
To Perform the Side Plank:
- Lie down on your right side with your legs straight out on the floor. Prop your upper body up on your right elbow and forearm.
- Contract your abs to raise your hips off the floor until your body forms a straight line from your ankles to the shoulders. Hold this position for the set duration of time. When one side is done, switch sides and repeat on your left side.
Be sure to keep your abs and your buttocks engaged throughout. The plank works those muscles by having to contract them for a set time.
Side plank too has a beginner-friendly version. It’s a kneeling side plank where your bottom knee may rest on the floor during the hold time to add support and stability.
3. Long Arm Crunch – V-Crunch
30-day ab challenge would not be complete with this new crunch variation.
While the classic crunch would keep your hands behind your ears, this exercise keeps your hands straight and extended. It’s sort of like sit-ups and crunches in one exercise.
Longarm or V crunches bring an excellent challenge to your abs and core. They help to strengthen and tone the muscles in your abdomen by engaging your six-pack muscles, rectus abdominis, obliques, and the lower abs. Because it’s a bodyweight exercise, you can do it anywhere without needing any fitness tool.
You may or may not be familiar with this crunch variation, but this new crunch is easy to learn and maximizes your efforts.
To Perform the Lorn Arm Crunch:
- Lie faceup flat on your back on the floor with your legs extended back straight.
- Bring your arms straight above your head and keep your body in a straight line from the hands to your feet. Contract your abs and in one movement, lift your torso and legs simultaneously and to try to reach your toes with your hands. This touch may or may not happen, but the point is to reach over to make an attempt.
- Pause for 1-2 seconds and then lower your body back down to the starting position. Continue for the prescribed number of repetitions.
If the ground is too hard for your back, be sure to use a yoga mat. It’ll give your back a softer place to land at each rep.
4. Bicycle Crunch
The bicycle crunch is, in fact, the most effective ab exercise of all according to ACE experts (2). This floor ab workout effectively targets and works your rectus abdominis and obliques all at once.
It’s also a fat-torching move that’ll burn crazy calories, crush fat, and tone your midsection. It’s one exercise that’s a must on this 30-day ab challenge.
If you are a beginner at the start of your fitness endeavor, be sure to take it easy with this workout. This workout is a dynamic exercise that requires some basic fitness level and strength to perform correctly.
Be sure to start by practicing the movements before you go full-throttle on this challenge.
To Perform the Bicycle Crunch:
- Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head without locking your fingers. Bring your knees in towards your chest and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep. Continue for the prescribed number of repetitions.
Whether you are a beginner looking to start a fitness routine that’ll improve your fitness and tone up abs or an advanced exerciser wanting to lose the last inches of your stomach, this 30-day ab challenge can serve you greatly.
It combines ab and core-focused isometric and dynamic moves that will not only target and torch the front part of your abs but also engage your entire core to improve the way your body functions.
From plank to bicycle crunch, 30-day ab plan gives you no dull moment. It’s nothing but a good sweat session that’ll truly tackle your stubborn and problem area, the abdominals.
Be sure to take note that ever 4th day is a rest day. This is purposefully put in to give your midsection the break it needs to properly recover from 3-straight days of hard work.
In fitness, those rest days are just as important as the work itself, and your muscles’ building work takes place during those rest times. It’s essential that you get protein-rich, muscle-building meals to help the development of your lean muscles to start seeing defined abs.
Lastly, every participant sees different results, and that’s normal and expected. As mentioned earlier in this post, various factors may influence your end results and progress.
Before you start any new fitness regimen including this 30-day ab challenge, consult with a local specialist to make sure it’s right for you.
- Harvard Health Publishing. “The Real-World Benefits of Strengthening Your Core.” Harvard Health, www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core.
Author American Council on Exercise Contributor Read More Less. “ProSource™: April 2014 – Abs! Abs! Abs!” ACE, www.acefitness.org/education-and-resources/professional/prosource/april-2014/3764/abs-abs-abs/.