This 30-Day Abs Challenge Will Strengthen Your Entire Core In 4 Weeks

Thanks to a combination of strengthen and cardio workouts, this 30-day ab challenge will help you build your strongest abs.

Many people want to go from flab to fab. But unfortunately, belly fat seems to be standing in the way of this transition. We understand that people struggle to lose belly fat, especially when they lack a working plan. With that in mind, we have compiled an effective flat stomach 30 day ab challenge to help reduce fat around your tummy area.

30 Days to a Flat Belly is a comprehensive workout plan that produces real results without a pricey gym membership. You can do these effective workouts anywhere — and they’re all 30 minutes or less

How to complete the 30 Day Ab Challenge.

Each week of this 30-Day Ab Challenge has its own unique plan of construction. Follow the instructions under each week carefully to not only complete the assigned exercises, but also to progress throughout the month.

Abs Challenge Week 1

On Days 1 and 2 of this 30-day ab challenge, do 30 seconds of each exercise. On Day 3, do three 40-second sets of high knees with 20 seconds of rest in between. For Days 4 and 5, do two 30-second sets of these abs exercises. On Day 6, you’ll do six sets of 30-second sprints, with 75 seconds of recovery between each set. Give yourself a rest from the 30-day ab challenge on Day 7.

Upper body + abs

Stand in a supine position with your shoulders just above your wrists. Touch your fingers to the opposite shoulder, alternating left and right sides. Complete 8 repetitions for each side.

Paddle Up

Sit on the floor with your feet up at 45 degrees. Bend your body back so as to feel the tension in the muscles. Keep your arms parallel to the floor. Hold this position for 10 seconds. Repeat this action 12 times.

Do push-ups

Hold a plank position with your arms stretched narrowly. “Step” your left arm to the side and push up, return your left arm to the starting position. Repeat the same movement for the right arm. Do push-ups 5 times on each side.


Sit on the floor and bend your knees. Place your palms near your hips so that your fingers are facing your heels. Lean on your hands and lift your hips. Then start doing push-ups, throwing your legs out in turn at the top point. Perform 8 times for each leg.

Abs Challenge Week 2

On Days 8 and 9 of the 30-day ab challenge, do 45 seconds each of dead bugs, leg drops, alternating toe touches, and scissors. Similar to last week’s 30-day ab challenge rotation, there’s a cardio burst on Day 10, consisting of 40 seconds of HIIT tuck jumps, followed by 20 seconds of rest. On Days 11 and 12, you’re back to doing two 45-second sets of these 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 of the 30-day ab challenge.

Push-ups in dog pose

Stand in downward-facing dog pose. Legs and arms straight, pull up with your tailbone. Bend your elbows and slowly push up in this position. Do this for 8 repetitions.


Take a deep squat with your hands on the floor. Jump back in a bar and do some push-ups. Return to squat with a jump, then jump up. Do this 12 times.

Plank with back squat

Stand in a bar with feet shoulder-width apart. Then place your feet together and apart while bouncing. Do this exercise for 30 seconds.

Long jumps

Stand up straight, with your feet slightly wider than your hips. Bend slightly, bring your arms back, make a swing and jump forward. Turn around in the opposite direction and do the same thing. Repeat 10 times.

Abs Challenge Week 3

As in the previous weeks of the 30-day ab challenge, Days 15, 16, 18, and 19 are your abs exercise days. (Don’t forget to do two sets on Days 18 and 19!). 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 of the 30-day ab challenge.

Jumping jacks with squatting

Place your feet shoulder width apart, bend your arms in front of you and squat down. Your hips should be parallel to the floor. After the jump, take the starting position. Do 20 squats and jumping jacks.

Jump aside in plank

Starting position is classical bar with outstretched arms. Do jumps to the right and left without separating legs. Do 10 times for each side.

Lunges with leg switch

Lunge forward with your left leg, holding your hands in front of you. Jump out of this position as high as you can while switching legs in the air. Continue to quickly alternate sides. Perform 15 times for each leg.

Leg abduction in plank position

Take the plank position on your forearms, following all the rules. Raise your right and left legs alternately, straining your abs and glutes. Do this exercise for 30 seconds.

Abs Challenge Week 4

The final week of this 30-day ab challenge is a little different (and longer!): You’ll do abs 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.

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 abs 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.

Knee Lift Steps

Stand up straight. Then lunge backward and immediately lift the abducted leg in front of you, bending the knees and tensing the buttocks. Repeat 12 times for each side.

Deep squats with tiptoe up

Place your feet wide apart and bring your toes to the sides. Complete a deep squat. From the bottom, stand on tiptoes, lower your feet and squat down again. Repeat 10 times.

Plyometric lunges

A leg extension is added to the classic squat. Perform 8 times for each leg.

Star jumps

Stand up straight with your feet together. Bend your knees slightly and jump out, throwing your arms and legs out wide. Do 15 times.

Keep reading: Top 5 stretching for the whole body after workout

Share this Abs Challenge with all your friends.They’ll thank you later when they get a flat stomach.