This 30-Day Abs Challenge Will Light Your Core on Fire

Abs are hard, guys. That’s one thing that Kayla Itsines, certified trainer and cocreator of the Sweat app, learned after delivering her daughter via cesarean in the spring of 2019. “Getting back to the gym after a C-section was the hardest thing I’ve ever done,” says Itsines. “My core was not strong, and one of the first things I thought is, I’m not going to be what I used to be.”

But the trainer worked with her doctor and slowly built her strength back up. That experience inspired her to create the BBG Beginner plan on the Sweat app. The eight-week program aims to help users build foundational strength and balance so they can start crushing more advanced programs without getting hurt, says Itsines.

If you are looking to do some core werk and haven’t done, like, any exercise at all in a while (aka ya girl), check out this 30-day program designed to take your core (more specifically, your abs, obliques, and deep abdominal muscles) from 0 to 100 in a month. You ready for it?

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The Moves You Need to Know

Hover

Ruben Chamorro

Begin on all fours on a yoga mat with your toes tucked under, your knees below your hips, and your hands directly under your shoulders. Engage your core and elevate both of your knees until they’re just an inch or two off the mat. Hold this position for the specified amount of time.

Side Plank (on Knees)

Ruben chamorro

Start by lying on your left side on a yoga mat with your legs stacked on top of one another, bending both knees to a 90-degree angle. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and your forearm is parallel to the short edge of your mat. Gently raise your hips off the mat so your body forms a straight line from head to knees. Hold this position for half of the specified amount of time before repeating on the other side.

Reverse Plank

Ruben chamorro

Begin seated on a yoga mat, legs straight out in front of you, and place your hands behind you slightly wider than your shoulders. Using your glutes, press your heels into the floor to lift your hips so your body forms a straight line from your chest to your heels. Keep your shoulders in line with your wrists and press your palms into the mat. Hold this position for the specified amount of time.

Plank

Ruben Chamorro

Start by placing your forearms firmly on the mat, keeping your elbows directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Your body should form a straight line from your head to your heels. Hold this position for the specified amount of time.

Side Plank

Ruben Chamorro

Start by lying on your right side on a yoga mat. Place your right forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and your forearm is parallel to the short edge of your mat. Extend both legs and raise your hips off the mat, placing your left foot on top of your left. Hold this position for half of the specified amount of time before completing the remaining time on the other side.

Tabletop

Ruben Chamorro

Begin seated on a yoga mat with the soles of your feet on the floor and your hands resting slightly wider than your shoulders. Press your heels into the floor to lift your hips so that your body forms a straight line from your chest to your knees. Hold this position for the specified amount of time.

In and Out Plank

Ruben chamorro

Start by placing your forearms on the mat, keeping your elbows directly below your shoulders. Extend both legs behind you and elevate your hips off the mat. Your body should form a straight line from your head to your heels. While keeping your hips as still as possible, step your left foot outward slightly, followed by your right. Then step your left foot inward, followed by your right to return to the starting position. That’s one rep. Repeat for the specified amount of time.

Side Plank and Hip Lift

RUBEN CHAMORRO

Start by lying on your left side with your legs stacked on top of one another and your knees bent at a 90-degree angle behind you. Place your left forearm on the floor so that your elbow is directly below your shoulder and your forearm is parallel to the short edge of your mat. Gently raise your hips off the mat. Your body should form a straight line from your head to your knees. Lower your hips toward the mat slightly. Then immediately use your obliques to elevate your hips to the starting position. That’s one rep. Repeat for the specified number of repetitions on each side.

Bent-Leg Raise

Ruben Chamorro

Start by lying on your back with your hands beneath your tailbone. Keeping your feet together, elevate your legs off the mat slightly and draw your knees in toward your chest. Then exhale as you slowly extend your legs to return to the starting position. That’s one rep. Repeat for the specified number of repetitions.

Mountain Climber

Rubben Chamorro

Place both hands shoulder-width apart on the mat and both feet together behind you, resting on the balls of your feet. This is your starting position. Keeping your left foot on the floor, bend your right knee and bring it in toward your chest. Then extend your right leg to return to the starting position. Continue alternating for the specified number of repetitions.

Heel Tap

Ruben Chamorro

Start by lying flat on your back with your arms by your sides, your knees bent, and your feet flat on the floor. Slowly lift your head, shoulder blades, and arms off the floor. Then bend your torso to the right, reaching for your right ankle. Return to the starting position and bend your torso to the left, reaching for your left ankle. That’s one rep. Continue alternating for the specified number of repetitions.

Crunch

Ruben Chamorro

Start by lying flat on your back on a yoga mat with your arms by your sides, your knees bent, and your feet flat on the floor. Engage your abdominal muscles by drawing your belly button in toward your spine. Place your hands at the base of your skull and exhale as you lift your shoulders off the ground and lift your chest upward. Lower your body to return to the starting position. That’s one rep. Repeat for the specified number of repetitions.

Russian Twist

Ruben chamorro

Start by lying flat on your back on a yoga mat with your arms by your sides, your knees bent, and your feet flat on the floor. Slowly lift your head, shoulder blades, and arms off the floor. Lean back so you’re balancing on your sit bones. While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. Untwist your torso to return to the starting position, then twist to the left. That’s one rep. Continue alternating for the specified number of repetitions.

The Plan

Perform each move for the specified number of reps or time before moving to the next. Complete one to three laps each day.

John Francis

Ashley Oerman

Contributing Writer

Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, cocktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.