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30 day abs challenge

The 30-Day Ab Challenge to Sculpt Flatter Abs In 4 Weeks

This 30-day abs challenge will build a stronger core for an overall healthier body.

By Ashley Mateo | May 30, 2019

Topics:

abs workouts,

30-Day Challenge,

at-home workouts

This month, we're asking you to skip the sit-ups. Instead, let PROJECT by Equinoxtrainer Lauren Williams take you through a 30-day ab challenge that not only nails each of your abdominal muscle groups, it works your core's endurance too.

Every week there's a fast ab workout that you'll do for four days of the week, plus a HIIT (high-intensity interval training) day, a sprint day, and a rest day. As each week of the 30-day ab challenge progresses, the ab exercises get a little bit harder (and a minute longer) so that by the end of our 30 days, you'll be ready for our 9-minute ultimate ab assault superset. Sound crazy? We promise if you stick with us, we'll get you there! (Related: The 8 Best Exercises EVER for Lower Abs)

30 DAY AB CHALLENGE

WEEK1

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30-Day Ab Challenge Week 1: 2-Minute Blast

On Days 1 and 2 of this 30-day ab challenge, do 30 seconds of each exercise (lemon crushers, toe reaches, mountain climber holds, and plank up/downs). On Day 3, you'll perform three 40-second sets of high knees with 20 seconds of rest in between. For Days 4 and 5, you'll do two sets of those abs exercises. On Day 6, you'll do six sets of 30-second sprints with 75 seconds of recovery. Give yourself a rest on Day 7.

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Lemon Crushers

Lie flat on back and lift toes and hands, reaching away from each other.

Sit up as you pull knees into chest and extend arms forward, then lie back again in extension and reset. Repeat for 30 seconds.

Toe Reaches

Lie flat on back and lift toes and hands, reaching away from each other.

Sit up as you pull knees into chest and extend arms forward, then lie back again in extension and reset. Repeat for 30 seconds.

Mountain Climbers

Get in a straight-arm plank position, stacking shoulders over wrists. Bring one knee in toward chest, making sure to keep hips level and in line with shoulders.

Switch feet and hold for a few seconds. Repeat for 30 seconds.

Plank Up/Downs

Get into a forearm plank position; stay tight in core.

Push up with one arm at a time into a straight-arm plank, and then return to forearms. Repeat for 30 seconds.

WEEK2

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30-Day Ab Challenge Week 2: 3-Minute Crush

On Days 8 and 9, do 45 seconds each of dead bugs, leg drops, alternating toe touches, and scissors for a three-minute lower-ab blast. Similar to last week's 30-day ab challenge rotation, we've added a cardio burst on Day 10: 40 seconds of HIIT tuck jumps, followed by 20 seconds of rest. On Days 11 and 12, you're back to doing two sets of those abs moves. It's time for sprints again on Day 13: 30 seconds of all-out sprints with 75 seconds of recovery. Take a breather on Day 14.

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Dead Bugs

Lie on back with legs in tabletop, calves parallel to the ground, arms extended up toward the ceiling.

Extend one arm back and the opposite leg down, hovering an inch off the ground, then return and switch sides. Alternate repeatedly for 45 seconds.

Leg Drops

Support back by placing hands underneath butt, and extend legs straight up toward the ceiling.

Lower legs together, keeping them straight and stopping a few inches above the floor, then raise back to starting position. Keep the core connected and be sure not to arch back. Repeat for 45 seconds.

Alternating Toe Touches

Lie flat on back, arms by sides and legs straight.

Reach up arm and lift opposite leg to touch fingertips to toes. Lie back down and switch sides. Repeat for 45 seconds. (And after you've completed this 30-day ab challenge, try our plank-a-day plan next month.)

Scissors

Start on back, hands under butt for support and legs extended straight on the floor. Lift the right leg up to point toward the ceiling.

As you lower right leg, raise left leg to point to the ceiling. Alternate for 45 seconds.

WEEK3

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30-Day Ab Challenge Week 3: 4-Minute Burn

As in the previous weeks of the 30-day ab challenge, Days 15, 16, 18, and 19 are your ab exercise days. (Don't forget to do two sets on Days 18 and 19!) You'll complete one minute of Russian twists, side plank rotations, opposite arm/leg lifts, and banana rolls. Day 17 and Day 20 are your cardio days with HIIT froggers (six rounds, 40 seconds on, 20 seconds off) and sprints (six rounds of 30 seconds on, 75 seconds off). Rest on Day 21.

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Russian Twists

Sit with sacrum on the floor, legs up in tabletop position and back off the ground, hands in prayer. Twist to the right, tapping right elbow to the floor.

Twist to the left, tapping left elbow to the floor. Repeat for 1 minute.

Side Plank Rotations

Come into a side plank, elbow on the floor below shoulder and feet stacked.

Turn downwards into an elbow plank on both elbows.

Turn to come back up into a side plank on the opposite side. Alternate and repeat for 1 minute.

Opposite Arm/Leg Lifts

Lift and extend left arm and right leg up, then alternate with the opposite side. Repeat for 1 minute. (Related: Halle Berry Does TheseMoves for Incredible Abs)

Banana Rolls

Lie on back in a hollow hold, arms overhead and legs extended off the ground.

Roll over onto stomach while keeping arms and legs off the floor. Hold in superman pose, then roll back. Repeat for 1 minute.

WEEK4

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30-Day Ab Challenge Week 4: 5-Minute Meltdown

The final week of this 30-day ab challenge is a little different (and longer!): You'll do ab exercises on Days 22 and 23 (one set), 25 and 26 (two sets). They include kneeling medicine ball chops, kneeling medicine ball slams, resistance band bicycle presses, resistance band plank jacks, side plank leg lifts, and bicycles. For the cardio days, we've added burpees to the mix (yay, Day 24!), followed by your standby sprints on Day 27. On Day 28, you'll get some well-deserved rest. Day 29, you'll repeat the same ab sequence you did at the beginning of the week (one or two sets—your call). Then, on Day 30, you'll do every core exercise in the 30-Day Ab Challenge for 30 seconds.

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Kneeling Medicine Ball Chops

Come into a tall kneeling position, squeezing glutes. Hold a medicine ball down by right hip.

Lift the ball across and up over left shoulder. Repeat for 50 seconds.

Kneeling Medicine Ball Slams

Start in tall kneeling position, with the medicine ball on the floor on one side.

Bring the ball up and overhead.

Slam the ball down on the opposite side. Alternate sides. Repeat for 50 seconds.

Resistance Band Bicycle Press

Flip onto back in a tabletop position and wrap the resistance band around feet. Rest back with hands behind head, elbows out. Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push feet away from you.

Switch, driving the opposite knee in and rotating shoulders. Repeat for 50 seconds. (Related: Everything You Need to Know About How to Use Resistance Bands)