30-Day Ab Challenge For Perfectly Toned Abs

When I started my journey of weight loss, I had been exploring different ways and ideas to be in shape. Since I was a young teenager, I had struggled with my weight and had tried several times to go on diets and maintain a strict workout schedule.

But for some reason or the other, it never really worked out. While I struggled with maintaining this schedule, I realized it was hard for me to dedicate myself to such a monotonous regime, which might be one reason why it fell through.

At that time, I started looking for an interesting way to keep up with my ambition of staying in shape and found small daily challenges until I could fall back on a strict schedule.

These challenges helped me start my fitness journey and set up idealistic goals for myself. While challenges are a good way to start your fitness journey, it’s still interesting to involve them in your regular schedule as it keeps things interesting.

So keeping this, I have created a 30-day ab challenge with my favorite and most effective ab exercises to crunch your core and bring out the best in you. These exercises are suitable for people who are starting their journey along with gym veterans1.

The exercises involved will not just be good for your abs and core but will also help strengthen other body parts.

Before we start with the 30-day ab challenge, here is a brief of all the exercises we will be involving.

Try to follow the instructions as closely as you can, as these exercises will benefit if done in the right stances. Apart from being more effective, they can also cause injuries if not done correctly, so pay attention to your posture.

Here is the list of exercises we will be doing:

1. Plank

It is one of the most effective exercises to engage your core. Now there are different versions of a plank position.

We have shoulder planks, elbow planks, side plank position, etc. For this challenge, we will be focusing on elbow planks/ Forearm planks as these are easier to do than a standard plank.

To do an elbow plank, place your forearms under your shoulder on the floor. Now extend your legs while grounding your toes in the ground. Please take reference from the photo.

While you are in the plank position, do not let your back arch. Keep your legs close and keep your head in such a position that it maintains a straight line along with your back.

2. Crunches

Crunches are one of the most effective ways of working your core. Again, this is a good exercise for beginners as this does not put too much pressure on your back and mostly focuses on your core.

To do a crunch, lie down on the floor with your knees bent and around hip-distance apart. Now using your core strength, bring your upper body off the floor. The goal is to take your shoulder blades off the floor and then bring it back down.

Make sure to engage your core; if you don’t do so, you might end up hurting your neck. If you feel too much pressure on the neck, you need to work hard to get a stronger core.

3. Sit-ups

30-day ab challenge
By Tyler Read/ Flickr. (www.ptpioneer.com) Copyright 2022

Sit-ups are similar to crunches, except in this, you will have to bring your whole upper torso towards your knees. The starting position is the same as of crunches. Remember to engage your core muscles as you might end up putting too much pressure on your lower back and neck.

4. Russian Twists

Russian twists are an effective and more flexible way of engaging your core, shoulders, neck, and obliques. To do a Russian twist, sit down on the floor with your legs bent at the knees and lower your upper body to forty-five degrees with the floor.

There is a variation for feet position. You can put your feet flat on the floor or bring them a few inches off the floor and cross them. After you have placed yourself in the starting position, interlock your hands in front of your chest and start moving them side to side.

You can touch your hands to the ground or keep them parallel to the ground each time you move them to either side.

Make sure to keep your back straight and to engage your core muscles. Pregnant women and people with back injuries should avoid this exercise.

We will be starting off our 30-day ab challenge with the above four exercises.

5. Mountain Climbers

Mountain climbers are good for cardio, abs, and agility. They are a quick way of working your whole body as it engages your arms, chest, core, and quads (muscles above your knees).

It’s one of the ab exercises that check your core endurance and also help to burn fat. You have to go down to a high plank position to do a mountain climber. It is similar to the forearm plank2, except in this, your hands are completely extended and not bent at the elbow. So you are completely on your palms with extended legs.

Mountain climbers
Photo by Maridav from Depositphotos

After getting your base position right, bring your right knee towards your chest and then place it back at its original position. Then do the same with your left knee and repeat the motion alternately as fast as you can.

Make sure to keep your arms extended, back straight with your head aligned with your back. Avoid bouncing on your toes, shifting weight constantly, and locking your elbows.

6. Leg Raises

Leg raises are the best way of working your lower abs. It’s an extremely simple yet effective exercise to do. To do a leg raise, just lay down on the floor with your arms by your side and your legs straight.

Now all you have to do is bring those legs towards the ceiling and then lower them down but not touch the floor. Try to keep your legs extended and straight while taking them up and bringing them down. Do not touch the floor and bring them back towards the ceiling and repeat the motion.

How to Do Leg Raises

Avoid thrashing your leg on the ground, do not hold your breath, and keep your arms straight by your side.

The above two exercises will be added in the second week of the 30-day ab challenge.

7. Burpees

Burpees are again really good exercise for your entire body. It’s an effective core training exercise and a good cardio exercise too.

Getting into working out, but worried about your form?

To do a burpee, you first jump and then go down to a plank position (Shoulder plank/ standard plank). Then you bring your knees in towards your body and stand straight up.

Then you repeat the motion from jump to going down to a plank and coming back up. This will be one of the most effective and tiring exercises in the 30-day ab challenge exercise circuit.

8. Bird Dog

Ab challenge
By Tyler Read/ Flickr. (www.ptpioneer.com) Copyright 2022

Bird dog is another example of simple core exercises that are good for your back, core, and hips.

It helps with back pain and also increases the range of motion. To do a bird dog, we have to assume a tabletop position. Place your hands under your shoulder and your knees under your hips to get a tabletop position.

After you have assumed the base position, raise your left hand in front of you and raise and extend your right leg at the same time. Now slowly lower them and bring them back to the base position, now do the same thing on another side with your right arm and left foot.

Maintain the tabletop position, keep your back straight and align your head with your back.
We will add burpees and bird dogs to the mix in the third week of the 30-day ab challenge.

9. Bicycle Crunch

Bicycle crunch
By Tyler Read/ Flickr. (www.ptpioneer.com) Copyright 2022

The bicycle crunch is a good exercise to check your core strength. To do a bicycle crunch, lay down on the floor and extend your legs. Place both your hands on the side of your head and bring your head and shoulder slightly off the floor. Keep your lower back on the ground.

Now fold your left leg and bring it in towards your chest. While you bring your left knee in, twist your body and left shoulder away and bring your right elbow towards the left knee. You do not need to touch the knee with your elbow.

Now extend your left leg and fold your right leg. Bring the right knee towards your chest and your left arm elbow towards the knee. Continue the motion as fast as you can.

These are good for your external obliques and work your other muscles apart from your core.

Do not jerk your head while doing this.

10. Navasana or the Boat Pose

30 day ab challenge
By Lilian White/ Flickr. Copyright 2022

The last exercise that we will include in our 30-day abs challenge is the boat pose. The boat pose is good for your abdominal muscles, core, and hip flexors.

To do the boat pose3, sit down on the floor with your knees bent and your foot flat on the floor. Now raise your legs till your lower legs are parallel to the floor and bring your hands forward.

Your hands should be parallel to the floor as well; your upper body will start leaning backward. Keep your spine straight and chest open. This is the half boat pose. You can further extend your legs completely if you can. This exercise helps in balance and better posture.

Do not sump your back while doing this exercise. The idea is not to completely extend your legs but to engage your core while maintaining a proper form.

And to up our ante, we will add the bicycle crunch and the boat pose in the last week of our 30-day ab challenge.

The 30-day Ab Challenge – A Perfect Plan For You

Now that we know all the exercises that will be included in this 30-day ab challenge, we can proceed to the challenge schedule. This 30-day ab challenge will be extremely effective with other forms of training like strength training and a proper diet.

Do not forget to warm up your body before doing these exercises. The challenge is divided into four weeks, so week one consists of Day 1 – 7, week 2 – D8-14, week 3 – D15 – 21, and the last week- D22 -30. We recommend taking one day off as a rest day, preferably every seventh day.

We will be starting with four basic exercises and keep adding two new ones each week. We will also increase the intensity of the workout with each passing week. We will add on exercises keeping in mind other muscle groups as well as help in losing fat and sculpting tremendous abs.

We will also have a transition day every week. On this day, we will increase our reps and sets to work more and engage our core better.

So all the best for your journey. The 30-day ab challenge journey begins!

30-day ab Challenge Week 1

30-day ab challenge Day 1:

  • Crunches – 10 Rep – 20 sec break – 10 rep
  • Sit-ups – 10 Rep – 20 sec break – 10 rep
  • Russian Twist – 10 Rep – 20 sec break – 10 Rep
  • Plank – 30-sec hold

Day 2:

  • Crunches – 10 Rep – 20 sec break – 10 rep
  • Sit-ups – 10 Rep – 20 sec break – 10 rep
  • Russian Twist – 10 Rep – 20 sec break – 10 Rep
  • Plank – 30 sec hold

Day 3:

  • Crunches – 10 Rep – 20 sec break – 10 rep
  • Sit-ups – 10 Rep – 20 sec break – 10 rep
  • Russian Twist – 10 Rep – 20 sec break – 10 Rep
  • Plank – 30 sec hold

Day 4:

(30-day ab challenge first transition day)

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Plank – 30 sec hold

Day 5:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Plank – 30 sec hold

Day 6:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Plank – 30 sec hold

30-day ab challenge Day 7 – Rest Day

This is important as your body needs time to rest and abs recover faster from all the work you have put in.

30-day ab Challenge Week 2

We will be adding two new exercises!

30-day ab challenge Day 8:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 10 rep – 20 sec – 10 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30 sec hold

Day 9:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 10 rep – 20 sec – 10 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30 sec hold

Day 10:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 10 rep – 20 sec – 10 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30 sec hold

Day 11:

(30-day ab challenge transition day)

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30 sec hold

Day 12:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30 sec hold

Day 13:

  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 30-sec hold

30-day ab Challenge Day 14 – Rest Day

30-day ab Challenge Week 3

30-day ab Challenge Day 15:

  • Bird Dog – 10 Rep – 20 sec break – 10 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 10 Rep – 20 sec break – 10 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45 sec hold

Day 16:

  • Bird Dog – 10 Rep – 20 sec break – 10 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 10 Rep – 20 sec break – 10 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45 sec hold

Day 17:

  • Bird Dog – 10 Rep – 20 sec break – 10 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 10 Rep – 20 sec break – 10 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45 sec hold

Day 18:

(30-day ab challenge transition day)

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45 sec hold

Day 19:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45 sec hold

Day 20:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Mountain Climber – 30 sec
  • Plank – 45-sec hold

30-day ab Challenge Day 21- Rest Day

30-day ab Challenge Week 4

Last week of 30-day ab challenge!

30-day ab challenge Day 22:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Bicycle Crunch – 10 Rep – 20 sec break – 10 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Boat pose – 1o sec hold – 20 sec break – 10 sec hold
  • Mountain Climber – 30 sec
  • Plank – 1 min hold

Day 23:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Bicycle Crunch – 10 Rep – 20 sec break – 10 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Boat pose – 1o sec hold – 20-sec break – 10-sec hold
  • Mountain Climber – 30 sec
  • Plank – 1 min hold

Day 24:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Bicycle Crunch – 10 Rep – 20 sec break – 10 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Boat pose – 1o sec hold – 20-sec break – 10-sec hold
  • Mountain Climber – 30 sec
  • Plank – 1 min hold

Day 25:

  • Bird Dog – 15 Rep – 20 sec break – 15 Rep
  • Crunches – 15 Rep – 20 sec break – 15 rep
  • Sit-ups – 15 Rep – 20 sec break – 15 rep
  • Bicycle Crunch – 10 Rep – 20 sec break – 10 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 15 Rep – 20 sec break – 15 Rep
  • Boat pose – 1o sec hold – 20-sec break – 10-sec hold
  • Mountain Climber – 30 sec
  • Plank – 1 min hold

Day 26:

(30-day ab challenge transition day)

  • Bird Dog – 20 Rep – 20 sec break – 20 Rep
  • Crunches – 20 Rep – 20 sec break – 20 rep
  • Sit-ups – 20 Rep – 20 sec break – 20 rep
  • Bicycle Crunch – 20 Rep – 20 sec break – 20 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 20 Rep – 20 sec break – 20 Rep
  • Boat pose – 15 sec hold – 20-sec break – 15-sec hold
  • Mountain Climber – 45 sec
  • Plank – 1 min hold

Day 27:

  • Bird Dog – 20 Rep – 20 sec break – 20 Rep
  • Crunches – 20 Rep – 20 sec break – 20 rep
  • Sit-ups – 20 Rep – 20 sec break – 20 rep
  • Bicycle Crunch – 20 Rep – 20 sec break – 20 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 20 Rep – 20 sec break – 20 Rep
  • Boat pose – 15 sec hold – 20-sec break – 15-sec hold
  • Mountain Climber – 45 sec
  • Plank – 1 min hold

30-day ab challenge Day 28 – Rest Day

Day 29:

  • Bird Dog – 20 Rep – 20 sec break – 20 Rep
  • Crunches – 20 Rep – 20 sec break – 20 rep
  • Sit-ups – 20 Rep – 20 sec break – 20 rep
  • Bicycle Crunch – 20 Rep – 20 sec break – 20 Rep
  • Burpees – 20 Rep – 20 sec break – 20 Rep
  • Leg Raises – 20 rep – 20 sec – 20 rep
  • Russian Twist – 20 Rep – 20 sec break – 20 Rep
  • Boat pose – 20 sec hold – 20-sec break – 20-sec hold
  • Mountain Climber – 45 sec
  • Plank – 1 min hold

30-day ab challenge Day 30:

Last day of the 30-day ab challenge!

  • Bird Dog – 20 Rep – 20 sec break – 20 Rep
  • Crunches – 20 Rep – 20 sec break – 20 rep
  • Sit-ups – 20 Rep – 20 sec break – 20 rep
  • Bicycle Crunch – 20 Rep – 20 sec break – 20 Rep
  • Burpees – 15 Rep – 20 sec break – 15 Rep
  • Leg Raises – 15 rep – 20 sec – 15 rep
  • Russian Twist – 20 Rep – 20 sec break – 20 Rep
  • Boat pose – 15 sec hold – 20-sec break – 15-sec hold
  • Mountain Climber – 45 sec
  • Plank – 1 min hold

And with this, we end our 30-day ab challenge! I hope it was fun and you got the results you were looking for. You can always experiment with the number of reps and sets you want to do. I wish you all the best in your fitness journey!

ALSO READ – 10 Signs Your Foot Pain Is More Serious Than You Think

  1. Park, Sang-Kyun, et al. “Effects of high intensity plank exercise on physical fitness and immunocyte function in a middle-aged man: A case report.” Medicina 57.8 (2021): 845. ↩︎
  2. Park, Sang-Kyun, et al. “Effects of high intensity plank exercise on physical fitness and immunocyte function in a middle-aged man: A case report.” Medicina 57.8 (2021): 845. ↩︎
  3. Leira, Frederik S., et al. “Object detection, recognition, and tracking from UAVs using a thermal camera.” Journal of Field Robotics 38.2 (2021): 242-267. ↩︎

Last Updated on by Suchi

Author

Srishti Bisht

Leave a Reply

Your email address will not be published. Required fields are marked *