Your 30-Day Ab Challenge

Whether you're a seasoned athlete or a newbie, finding your fitness motivation to reach your goals can be difficult. One way to boost your fitness is to try a 30-day challenge.

A 30-day challenge can provide you the motivation you need to push yourself a little harder. The 30-Day Challenge Series I created not only offers a 30-day workout plan, but also offers support with an online forum and community to help you achieve your workout goals.

More: 8 Killer Ab Workouts

The benefits of the 30-day challenge series are:

  • They're loaded with exercises that you can do anywhere, anytime.
  • Provide a variety of movements for almost any fitness level.
  • They're long enough to build a habit and help you see results.
  • They're short enough so you avoid burnout.

So are you ready for a 30-day challenge? Everyone is always trying to get that lean, six-pack look. So start with the first of many 30-day challenges—the abs challenge. This ab challenge will help you sculpt and strengthen your midsection in no time.

30-Day Ab-Challenge Exercises

Ab Crunches

30 day ab challenge: Ab Crunch

Set up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.

Action: Contract your abs, lift your chest towards knees to get your shoulder blades off the ground, and keep your neck straight. Do 20 reps.

Bicycle Crunches

Ab Workout

Set Up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.

Action: Contract your abs, extend your right leg while you pull your left knee in. As you pull in your knee, lift and twist your chest to reach your right shoulder towards your left knee. Repeat on the other side. That equals one repetition. Do 20 reps.

More: Core Workout: 5 Moves for Flat Abs

Scissor Kicks

Scissor Kicks

Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted legs at a 45-degree angle. Place your hands down by your hips for support.

Action: Open your feet until they are at a V-shape, then close. Make sure to keep your lower back on the ground—do not arch your back. Do 20 reps.

Leg Raise

Leg Raise

Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted at a 90-degree angle. Place your hands down by your hips for support.

Action: Lower your legs about 1 to 2 inches off the ground, but your lower back should not arch or lose contact with the ground. Raise your legs back up to 90 degrees and repeat. Do 20 reps.

More: 5 Fast-Firming Moves

Hip Lifts

30 day ab challenge hip lifts

Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted at a 90-degree angle. Place your hands down by your hips for support.

Action: Contract your lower abdomen and raise your hips off the ground about 1 to 2 inches. Keep your head planted on the ground and use your core muscles to raise and lower your hips, do not let momentum take over. Do 20 reps.

Plank

Set Up: Facing the ground, place your body weight between your elbows and toes. Your back should be in a straight line as you contract your entire midsection to hold your body up.

Action: Contract your entire midsection and squeeze your glutes to help keep yourself in a straight line. Do not bend, bow or arch your back. Your muscles will tire as they fire to keep your body in a straight line. Hold as long as you can. Each time you plank, try to hold for five seconds longer.

More: 5 Planks to Sculpt Your Abs

Watch this quick one-minute video tutorial for a quick visual on what all these moves look like.

Important notes: You don't have to do all exercises back to back. You just need to do them all every 24 hours. Only once per week will you do the entire series at once and time yourself to measure your progress. It may take you four or 40 minutes. You might be able to hold a plank for 15 seconds before you collapse or maybe you can hold it for 90 seconds with little effort. What you can do today does not matter. What's important is your commitment to get stronger! No matter where you are today, you will be fitter, slimmer, flatter and more confident in 30 days if you commit to the 30-Day Ab Challenge.

Track Your 30-Day Ab Challenge

Statistics show that those who write down their goals are 80 percent more likely to be successful. Download and print the 30-Day Ab calendar to help you sculpt your core. The calendar allows you to record your times and measurements, which creates a clear visual for growth and progress.

Get Social

Get your friends, co-workers and family involved to help you stay on track. While waiting in an airport, it's much easier to do your ab work with your travel partner. Your kids can cheer you on to plank for five more seconds in the family room. 

More: Ab Workouts

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