30 Day Ab Challenge: A Complete Guide

The 30 day ab challenge is the most common fitness goal amongst adults nowadays. The question is, can you get abs in 30 days? It is not an easy goal to achieve. Your body needs to have a certain fat ratio. Before starting this challenge, you need to prepare your body for all the dietary and workout requirements. A certified personal trainer can help you with the workout plan. To get your diet planned, you can visit a certified dietician. Before taking up this 30 day ab challenge, you have to make sure that your body meets the following requirements.

30 day ab challenge
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  1. The body needs to have a fat percentage of 6 to 13 percent (for men) / 14 to 20 percent (for women).
  1. The body has to be capable of taking in 0.9 to 1.2 grams of protein per pound of bodyweight.
  1. The body needs to have a good level of stamina. It is required to carry out all the cardio exercises.
  2. The body needs to get 7 to 8 hours of sleep daily to carry out the intense workout and digestion process.

We have divided this 30 day ab challenge into three categories for you

  1. The Best Gym Workouts To Do
  1. In-Home Ab Exercises That Works Wonder, and
  1. Proper Balanced Diet To Follow Throughout The Month

The Best Gym Workouts To Do

When you join a gym, the trainer, who is assigned to you, will give you a set of workouts after acknowledging your body’s shape and capabilities. They will also consider your goals while selecting the type of exercises in this set. We will explain the benefits of some of the best workouts that will be fruitful in this 30 day ab challenge.

1. Seated Knee Raise

Equipment Required 

  • A chair
  • Workout Band

How To Do 

  1. Sit on the chair and make sure your back is straight. 
  1. Pull the workout band towards your thighs. Pull your thighs apart from each other to create resistance in the band. 
  1. Bend the knee of your left leg and raise it upwards till the back of your thigh is off the chair, slightly. Hold it till the count of three and get back to the starting position.
  1. Repeat the same with the right leg. You have to do it 50 times with each leg.

Benefits

  • It helps in the strengthening of the quadriceps and hamstrings. 
  • It also helps to strengthen the knees.
  • This workout is done for the lower abs.

 

2. Kneeling Cable Crunch

Cable crunches
Photo by Pixabay from Pexels

Equipment Required 

  • Cable Station

How To Do

  1. Firstly, kneel in front of a cable station. 
  1. Hold the rope tight with both of your hands and bend down until your head touches the ground. 
  1. Get back up and Repeat it 30 to 50 times. 

Benefits

  • It helps to activate the muscles of the rectus abdominis.
  • This workout is done for the lower abs the upper abs.

 

3. Decline Bench Leg Raises

Equipment Required

  • Decline Bench

How To Do

  1. Lay your back on a decline bench. Your feet are supposed to rest on the floor. Keep your legs extended. 
  1. You can hold the pads attached to the bench for support. 
  1. Raise your legs upwards till they are above your head. Your lower back has to be off the bench.
  1. Get back to the starting position and repeat this workout 40 to 50 times. 

Benefits 

  • It helps to strengthen the hips. 
  • It helps to build the flexibility of the lower back.
  • This workout is done for lower abs.

4. Decline Sit Up

Equipment Required

  • Decline Bench

How To Do

  1. Set your feet from within the padded bars of the bed. Lay in a position where your upper body is lying lower than the lower body. Fold your hands near your chest. 
  1. To start this workout, lift your upper body to make it reach the level of the padded bars and hold it in that position for a few seconds. 
  1. Do this 15 to 20 times in three sets. 

Benefits

  • It helps to stabilize the body and improve the strength of the lower body.
  • This workout is done for the centerline formed in between the abs. 

 

5. Hanging Leg Raise

Hanging leg raises
Photo by cottonbro from Pexels

Equipment Required

  • Pull up bar

How To Do

  1. Grasp the Pull up bar above your head with your hands. The bar must be able to handle your body weight.
  1. Lift your legs from the ground and raise them to the level which feels challenging. Make sure to bend your pelvis while you raise your legs. 
  1. Slowly get them back to the ground and repeat it 40 to 50 times. 

Benefits

  • It activates the abdominal muscles and hip flexors.
  • This workout is done for upper and lower abs. 

 

6. Lying Oblique Crunch

Equipment Required 

  • None

How To Do

  1. With your knees bent slightly, lie on one side. Your one leg is supposed to be placed on another—hands giving support to the head. 
  1. Lift your torso sidewards until you feel your Oblique being squeezed. Hold on for 2 seconds and get back to the position in which you started. 
  1. Do the same for another side. It has to be done 12 to 16 times in 3 sets. 

Benefits

  • It helps to strengthen the oblique and improve the flexibility of your back. 
  • This workout is done to tone the abs.

 

7. Hanging Side Leg Raises

Hanging side leg raises
Photo by cottonbro from Pexels

Equipment Required

  • Pull up bar

How To Do

  1. Grasp the pull-up bar with both of your hands above the head.
  1. Lift your knees to form a 90-degree angle between your torso and thighs. 
  1. Bend the legs to the left, where the left hip is curled with the left arm/shoulder.
  1. Lay the feet back on the ground and repeat it with the opposite leg. 
  1. Repeat 10 to 15 times in the set of 4. 

Benefits

  • It helps to activate the muscles of the rectus abdominis and transversus abdominis. 

Don’t forget to play some music while working out. You’ll enjoy the gym sessions more. Your 30 day ab challenge is going to be a success!

In-Home Ab Exercises

To make this 30 day ab challenge successful, you have to keep your body in motion consistently. When you are at home, you can try these easy no equipment basic exercises. It takes about 30 to 35 minutes to do 3 sets of each of these exercises. 

1. Mountain Climbers

You have to do these 20 to 25 times in the set of three. 

Mountain Climbers work on every muscle of the body, often treated as a full-body exercise. They activate your shoulder muscles, core, hamstrings, triceps, and quads. This is a great exercise to lose body fat. 

If you want a variation in your mountain climber exercise, try these

  1. Foot Switch Mountain Climbers
  1. Sliding Mountain Climbers, and
  1. Standing Mountain Climbers

 

2. Side Plank

These have to be done 12 to 15 times in the set of three for each side.

Planks
Photo by The Lazy Artist from Pexels

Obliques are the muscles that protect the spine. If they are strengthened, your spine would be safer. Side plank works on your obliques alongside your core, hips, and your arm muscles. This is said to be the best no-equipment workout for abs. 

If you want a variation in your Side Planks, try these

  1. Side Plank Dips
  1. Side Plank Rotations, and
  1. Elevated Side Planks

 

3. Leg Raises

You can do them 15 to 18 times in the set of three. 

Leg raises, also known as leg lifts, target the muscles of your thighs along with the lower abs, upper abs, hip flexors, lower back, hamstrings, and quadriceps. All you have to do is lie on your bed or the exercise mat and raise your legs. So easy!

If you want a variation in your leg raises, try these

  1. Single-Leg Raise
  1. Leg Raise with a Medicine Ball
  1. Leg Raise with weights

 

4. Butterfly Crunches

These can be done 15 to 20 times in a set of three.

Crunches
Photo by Jonathan Borba from Pexels

Butterfly Crunches work on four muscles of your abdomen along with your inner thighs and hips. It gives you well-defined abs and a flat belly. Your arms work in an inverted push-up position while doing this exercise, thus making them strong. 

To add a variation in your butterfly crunches, try these

  1. Oblique V Crunch
  1. T Crunch Sit Up
  1. Bicycle Crunch

 

5. Hip Raises

This has to be done 10 to 13 times in a set of three. 

Hip raises
Photo by Andrea from Pexels

Hip Raise or Hip Thrusts work on the core endurance, primary hip extensors, knee extensors, spine, hamstrings, and hip muscles. As it works on the spines, it helps you build a stronger posture. 

To add a variation in your hip raises, try these 

  1. Glute Bridge
  1. Hip Raise Off the Bench
  1. Single-Leg Hip Raise

Keep the movement consistent! This set of exercises won’t only tone your abs but will also give you a straight posture and the power to carry out complex gym workouts. Get ready to strengthen your entire body with these easy exercises. A few other exercises you can try during your 30 day ab challenge are Alternate Heel Taps, Reverse Crunches, and Hollow Holds.

 

The Perfect Balanced Diet

We often ignore this important segment of taking up a fitness challenge. Working out is a great way to reduce body fat. However, if you intake many calories, your 30 day ab challenge will surely become a fail. Fewer calories and more fiber and protein-enriched food are the best way to keep your body fat ratio low. We have found the best healthy meal ideas that can meet your balanced diet requirements. These will give you a lot of energy to carry out all the workouts and your other day-to-day work.

Breakfast

Week 1

  1. 4 Boiled Eggs
  2. An Apple
  3. 2 Bananas
  4. Protein shake
Boiled eggs
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Week 2

  1. A Boiled Egg
  2. Chicken Breasts
  3. Veggies
  4. Protein Shake
Chicken breasts
Photo by Olya Kobruseva from Pexels

Week 3

  1. Yogurt + Blueberries
  2. 3 Boiled Eggs
  3. Protein Shake
Oats bowl
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Week 4

  1. A Bowl of Oats 
  2. 2 Bananas
  3. An Apple
  4. Protein Shake

Lunch

Week 1

  1. Raw Veggies + Hummus
  2. ½ cup cooked brown rice
  3. Turkey Breasts
  4. Blueberries
Veggie bowl
Photo by Polina Tankilevitch from Pexels

Week 2

  1. Veggies + Hummus
  2. Cooked Brown Rice (½ cup)
  3. Tofu soup
  4. 2 oranges

Week 3

  1. Tofu and Veggies Salad
  2. 4 oz Chicken Breasts
  3. ½ Cup Cooked Brown Rice
  4. Boiled Corn 
Boiled Corn
Photo by Cats Coming from Pexels

Week 4

  1. 3 Oz Turkey Breasts
  2. Veggies
  3. Rice + Boiled Corn
  4. 2 Oranges

Snacks

Week 1

  1. 10 Cashews and Almonds
  2. A Protein Bar

Week 2

  1. Pistachios and Almonds
  2. Oats and Nuts Cookies
Oat and nuts cookies as a snack
Photo by Dayvison De Oliveira Silva from Pexels

Week 3

  1. Oat Milk + Frozen Banana + Frozen Blueberries smoothie

Week 4

  1. 2 Protein Bars
  2. Walnuts

Dinner

Week 1

  1. Boiled Broccoli
  2. 1 cup Beans
  3. Spicy Shrimps
  4. Cottage Cheese + Veggies
shrimps
Photo by Terje Sollie from Pexels

Week 2

  1. 1 cup Beans
  2. Boiled Broccoli
  3. Chicken Breasts
  4. Tofu Soup

Week 3

  1. Tofu Salad + Hummus
  2. 3 Beef Sticks
  3. Boiled Corn
  4. Cooked Brown Rice
Bowl of Rice for dinner
Photo by Suzy Hazelwood from Pexels

Week 4

  1. 2 Beef Sticks
  2. 2 Oz Turkey Breasts
  3. Veggies + Cottage Cheese
  4. 2 Boiled Eggs

Snacks

  1. Protein Bars
  2. Protein Shake
  3. Nuts (Walnuts, Almonds, Pistachios, Cashews, or Raisins)
  4. Fruits (Apple, Banana, Pineapple, Oranges, or Blueberries)
Fruits as a late-night snack
Photo by Vanessa Loring from Pexels

Don’t forget to hydrate your body—practice drinking at least a gallon of water every day for your 30 day ab challenge. As soon as you wake up, drink 2 glasses of water between your workout and before your meals. Drink Water! As per research, this is the easiest way to lose body fat faster. 

Water
Photo by Snapwire from Pexels

Are you ready to create a workout and diet streak for your 30 day ab challenge? Let’s make this 30 day ab challenge a success by not skipping the gym even for a day. A month dedicated to your health!

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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