If you have been thinking about doing something about your midsection but you don’t know where to start. Maybe your doctor told you that you have a weak core and that is the reason for your back pain.

Perhaps, you are just like millions of people who don’t like what they see in the mirror and want to do something about it. Try this ab challenge for beginners for 30 days, and you will have a stronger core in no time.

How to do the ab challenge

You can start at the beginning of the month or anytime you like. You do the prescribed exercises everyday except for one day a week in which you have a total rest from working your core. Even though on my chart I have that you rest on Tuesday and Sunday, you can choose any day of the week to rest, make the schedule work best for you.

If you feel that you won’t complete the month, do the challenge with a friend or friends. The accountability buddy system has proven to keep you on track and improve your ability to finish your goal.

It is a super easy program to follow, and it will take you less than 15 minutes per day. After the 30 days are up, you can continue with the program by adding on extra exercises that you may have found. You can also increase the reps and time especially with the planks.

How to do the ab exercises

Check out the videos on YouTube below to be sure that you are doing each exercise correctly. Below I provided pictures of the plank at various levels.

The beginner plank exercise can be done on any elevated surface like a firm mattress, table or side of a couch. If you feel that the incline plank is too easy and you can get on the floor, move to the plank that you do on your knees.

The next level up, you will plank with your legs straight, and your knees are off the floor. When you perform the plank, try to engage your abdominal muscles.*

*How do you engage your abdominal muscle during an ab workout?

Exhale and pull your stomach muscles in. Try bringing your belly button to your spine. Don’t hold your breath, you should still be able to breathe. You will feel your abdominal and sides muscle tighten up.