30-day abs challenge: get stronger abs in just one month | Fit&Well
Armed with the right training plan and the motivation to stick with it you can achieve a lot in a month. This 30-day abs challenge provides the plan, so if you’ve got the dedication to stick to it then a stronger, more defined core is just a month away.
This plan has been created by Amy Tarr (opens in new tab), a personal trainer and founder of Giant Leap Training (opens in new tab), and combines a variety of abs exercises to target different parts of your core, including your lower abs and obliques.
“These exercises target your deep core, waist, and upper and lower abs,” says Tarr. “Plus, they’ll improve your core stability.”
Back up your efforts with this challenge by making smart choices in the kitchen—we recommend trying this healthy eating challenge which provides the recipes to help you increase your fruit and veg intake—and after 30 days you’ll notice the difference in your abs.
Flush with success, keep the momentum going by tackling our 30-day arms challenge or 30-day legs challenge.
30-day abs challenge exercises
The abs challenge picks three of the six exercises below to do each day, and gradually increases the reps or time you have to hold a position each day.
“There can be a temptation to rush through sets without properly engaging your core muscles,” says Tarr. “Keep it slow and steady to ensure your abdominals are worked properly and your back is protected.”
Mục Lục
Standing torso rotation
(Image credit: Future)
Stand with your feet shoulder-width apart and clasp your hands behind your head. Tense your abs and keep them tense while you twist your upper body to the right, keeping your head and torso in line. Hold the position for three seconds, then twist to the left. That’s one rep. Avoid leaning forward as you perform the movement.
Boat pose
(Image credit: Future)
This is also known as Navasana in yoga. Sit on the floor with your legs straight out in front of you and your hands on the floor by your sides. Tense your abs and keeping your back straight throughout, lean back slightly and raise your legs off the floor, so you form a ‘V’ shape with your body. Extend your arms forwards so they’re parallel to your legs.
Lying knee tucks
(Image credit: Future)
Lie on your back with your spine in a neutral position—so it’s straight and comfortable—and your hands on the floor by your sides. Keeping your spine neutral throughout, lift your legs off the floor then bring your knees to your chest. Reverse the movement to the start.
Mountain climber
(Image credit: Future)
Start in a high plank position with your feet hip-width apart and your arms straight and your hands underneath your shoulders. Bring your left knee as close to your left elbow as you can, then return to the starting position, before repeating on the other side. That’s one rep. Unlike normal mountain climbers, which are done at pace, keep your movements slow and controlled.
Walk-out
(Image credit: Future)
Stand with your feet hip-width apart. Fold forward, bending your knees, and place your palms on the floor. Walk your hands forward until your hands are under your shoulders in a high plank position. Hold for three to five seconds before walking back on your hands to return to a standing position.
Windscreen wiper
(Image credit: Future)
Lie on your back with your arms out to the sides. Keeping your legs straight and together, raise them so they are pointing at the ceiling. Lower your legs to one side as far as you can before returning them to the center and lowering them to the other side. That’s one rep.
30-day abs challenge day by day
Ready to put those moves into action? Get going with your 30-day abs workout plan below!
When doing the moves, think about your breathing and try to keep your abdominals engaged throughout the exercise. Also, if you find that your neck aches, place your tongue on the roof of your mouth. This will prevent the neck muscles from tensing too much.
Day 1
5 x Standing torso rotation
10 seconds x Boat pose
5 x Lying knee tuck
Day 2
6 x Standing torso rotation
12 seconds x Boat pose
6 x Lying knee tuck
Day 3
7 x Standing torso rotation
14 seconds x Boat pose
7 x Lying knee tuck
Day 4
8 x Standing torso rotation
16 seconds x Boat pose
8 x Lying knee tuck
Day 5
9 x Standing torso rotation
18 seconds x Boat pose
9 x Lying knee tuck
Day 6
10 x Standing torso rotation
20 seconds x Boat pose
10 x Lying knee tuck
Day 7
11 x Standing torso rotation
22 seconds x Boat pose
11 x Lying knee tuck
Day 8
Rest day.
Day 9
12 x Standing torso rotation
24 seconds x Boat pose
12 x Lying knee tuck
Day 10
13 x Standing torso rotation
26 seconds x Boat pose
13 x Lying knee tuck
Day 11
14 x Standing torso rotation
28 seconds x Boat pose
14 x Lying knee tuck
Day 12
15 x Standing torso rotation
30 seconds x Boat pose
15 x Lying knee tuck
Day 13
16 x Standing torso rotation
32 seconds x Boat pose
16 x Lying knee tuck
Day 14
17 x Standing torso rotation
34 seconds x Boat pose
17 x Lying knee tuck
Day 15
18 x Standing torso rotation
36 seconds x Boat pose
18 x Lying knee tuck
Day 16
Rest day
Day 17
5 x Mountain climber
5 x Walk-out
5 x Windscreen wiper
Day 18
6 x Mountain climber
6 x Walk-out
6 x Windscreen wiper
Day 19
7 x Mountain climber
7 x Walk-out
7 x Windscreen wiper
Day 20
8 x Mountain climber
8 x Walk-out
8 x Windscreen wiper
Day 21
9 x Mountain climber
9 x Walk-out
9 x Windscreen wiper
Day 22
10 x Mountain climber
10 x Walk-out
10 x Windscreen wiper
Day 23
11 x Mountain climber
11 x Walk-out
11 x Windscreen wiper
Day 24
Rest day
Day 25
12 x Mountain climber
12 x Walk-out
12 x Windscreen wiper
Day 26
13 x Mountain climber
13 x Walk-out
13 x Windscreen wiper
Day 27
14 x Mountain climber
14 x Walk-out
14 x Windscreen wiper
Day 28
16 x Mountain climber
16 x Walk-out
16 x Windscreen wiper
Day 29
18 x Mountain climber
18 x Walk-out
18 x Windscreen wiper
Day 30
20 x Mountain climber
20 x Walk-out
20 x Windscreen wiper
Congratulations! You’ve completed our 30-day abs challenge.
