30 Day Ab Challenge – Workouts and Dietary Instructions!

‎The 30 day ab challenge is the most common fitness goal among 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.

  1. The body needs to have a fat percentage of 6 to 13 percent (for men) / 14 to 20 percent (for women).
  2. The body has to be capable of taking in 0.9 to 1.2 grams of protein per pound of body weight.
  1. The body needs to have a good level of stamina1. 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.
  2. In-home ab exercises that work wonder.
  3. Properly 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

Seated Knee Lift With Resistance Band – Your Exercise Solution (YES)

How To Do?

  • Sit on the chair and make sure your back is straight. 
  • Pull the workout band towards your thighs. Pull your thighs apart from each other to create resistance in the band. 
  • 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.
  • Repeat the same with the right leg. You have to do it 50 times with each leg.


  • 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

Equipment Required 

  • Cable Station

How To: Kneeling Cable Crunch (Core)

How To Do?

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


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

3. Decline Bench Leg Raises

Equipment Required

  • Decline Bench

How to do Decline Bench Leg Raises

How To Do?

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


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

4. Decline Sit Up

Equipment Required

  • Decline Bench
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Photo by microgen from Depositphotos

How To Do?

  • 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. 
  • 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. 
  • Do this 15 to 20 times in three sets. 


  • 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

Equipment Required

  • Pull up bar
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Photo by undrey from Depositphotos

How To Do?

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


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

6. Lying Oblique Crunch

Equipment Required 

  • None
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Photo by Vaicheslav from Depositphotos

How To Do?

  • 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. 
  • 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. 
  • Do the same for another side. It has to be done 12 to 16 times in 3 sets. 


  • 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

Equipment Required

  • Pull up bar

Hanging Leg Raise | HOW-TO

How To Do?

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


  • 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 a set of three. 

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Photo by Maridav from Depositphotos

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 –

  • Foot Switch Mountain Climbers
  • Sliding Mountain Climbers, and
  • Standing Mountain Climbers

2. Side Plank

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

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 –

  • Side Plank Dips
  • Side Plank Rotations, and
  • Elevated Side Planks

3. Leg Raises

You can do them 15 to 18 times in a 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 –

  • Single-Leg Raise
  • Leg Raise with a Medicine Ball
  • Leg Raise with weights

4. Butterfly Crunches

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

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 to your butterfly crunches, try these

  • Oblique V Crunch
  • T Crunch Sit Up
  • Bicycle Crunch

5. Hip Raises

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

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Photo by didesign from Depositphotos

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 spine, it helps you build a stronger posture. 

To add a variation in your hip raises, try these –

  • Glute Bridge
  • Hip Raise Off the Bench
  • 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 failure. 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 requirements2. These will give you a lot of energy to carry out all the workouts and your other day-to-day work.


Week 1

  • 4 Boiled Eggs
  • An Apple
  • 2 Bananas
  • Protein shake
Boiled eggs
Photo by Klaus Nielsen from Pexels

Week 2

Chicken breasts
Photo by Olya Kobruseva from Pexels

Week 3

  • Yogurt + Blueberries
  • 3 Boiled Eggs
  • Protein Shake
Oats bowl
Photo by Life of Pix from Pexels

Week 4

  • A Bowl of Oats 
  • 2 Bananas
  • An Apple
  • Protein Shake


Week 1

  • Raw Veggies + Hummus
  • ½ cup cooked brown rice
  • Turkey Breasts
  • Blueberries

Week 2

  • Veggies + Hummus
  • Cooked Brown Rice (½ cup)
  • Tofu soup
  • 2 oranges

Week 3

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

Week 4

  • 3 Oz Turkey Breasts
  • Veggies
  • Rice + Boiled Corn
  • 2 Oranges


Week 1

  • 10 Cashews and Almonds
  • A Protein Bar

Week 2

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

Week 3

  • Oat Milk + Frozen Banana + Frozen Blueberries smoothie

Week 4

  • 2 Protein Bars
  • Walnuts


Week 1

  • Boiled Broccoli
  • 1 cup Beans
  • Spicy Shrimps
  • Cottage Cheese + Veggies
Photo by Terje Sollie from Pexels

Week 2

  • 1 cup Beans
  • Boiled Broccoli
  • Chicken Breasts
  • Tofu Soup

Week 3

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

Week 4

  • 2 Beef Sticks
  • 2 Oz Turkey Breasts
  • Veggies + Cottage Cheese
  • 2 Boiled Eggs


  • Protein Bars
  • Protein Shake
  • Nuts (Walnuts, Almonds, Pistachios, Cashews, or Raisins)
  • Fruits (Apple, Banana, Pineapple, Oranges, or Blueberries)

Final Words

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. 

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!


1. Can you gain abs in a month? 

Even though it is feasible, the great majority of people just cannot get six-pack abs in 30 days. Obvious training objectives include getting abs in 30 days. Although it is technically conceivable, many people simply cannot pull it off, particularly those who are brand-new to fitness.

2. What is the goal of the 30 day ab challenge?

You will target a different core muscle group and practice a new move every day of the week. The transverse abdominis, the muscle that encloses your internal organs, will be activated.

3. Do I need to work out to get abs?

The question is, though, whether it’s possible to develop abdominal muscles without working out. Yes, that is quite possible with a healthy diet and a good lifestyle. Anyone, regardless of age, has the ability to acquire abs without engaging in physical activity.

  1. Akkase, Arfandi, and BM Wara Kushartanti. “The Relationship between Blood Glucose Level and Stamina of Sepak Takraw Athletes.” 2nd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS 2018) and 1st Conference on Interdisciplinary Approach in Sports (CoIS 2018). Atlantis Press, 2018. ↩︎
  2. Goswami, P. K., et al. “Balanced Diet for all Age Group.” World Journal of Pharmaceutical Research 6.3 (2017): 448-458. ↩︎

Last Updated on by ayeshayusuf


Dikshita Jangir

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