30-Day Ab Challenge

This 30 day ab challenge is the best way to lose belly fat and strengthen your core muscles.

Your abs are probably the most important muscle group in your body.

Whether you care about having toned abs or not - training your abs goes way beyond the six-packs muscles.

It involves your entire core, the muscles in your mid-torso that include your lower back, side abs (obliques), deeper abdominals and the most superficial, six-pack abs called rectus abdominis muscles.

Together, they support the system of your spine and enable body functions and movements.

According to Harvard, core muscles function as a central link in chain connecting your upper and lower body.

Whether you are hitting a tennis ball or mopping the floor, the movement and necessary motions either originate in your core or move through it.

In short, they’re the foundation where almost all movements begin, in and out of the gym.

Training your abs is a way to allow your core to strengthen, your body to improve its mobility and your body movements to be carried away more efficiently and effectively.

Yes, it affects much more than your abs. It impacts your daily life and almost everything you do.

But that’s not to say you can’t aim getting a flat stomach.

Training your abs will also mean that you’ll have less belly fat and more lean muscle mass in your midsection.

Lose belly fat

Woman lose belly fat

While some resort to detox and cleanse diets to lose belly fat, countless studies show that the best way to lose belly fat is in fact through exercise and healthy eating.

Although we’re not promising that you’ll lose your belly fat in a week, but by committing to this ab workout challenge and adhering to clean, healthy eating, you’ll see your unwanted fat around your belly and the love handles ( a.k.a muffin top) melt off week after week during this 30 day ab challenge.

You will also begin to feel not just your midsection but your entire body strengthening, balance being restored, posture being corrected, back pain being reduced and performance being improved-all resulting from working your core and strengthening your abs with the challenge.

And yes, your abs will be tighter.

Best ab exercises

30 day ab challenge

This ab workout challenge consists of four exercises that ranked among the top on ACE’s best ab exercises ranking based on muscle activation level.

Those chosen abs exercises are the plank, bicycle crunch, side plank, and long arm crunch.

These moves work the entire mid-section including your six-pack abs muscles, obliques and lower abs, covering all areas of your abs in addition to your core muscles which include your lower back and deep abdominal muscles that support your supine and movements that come through the core.

For those looking for even faster and better results from this 30-day workout challenge, perform our 30 day squat challenge and 30-day arm workout challenge in conjunction to this ab challenge.

By combining several challenges that target a separate area of your body, you’ll have a chance to cover a wider and more muscle groups in your body, as opposed to one muscle group, the abs.

30-Day Ab Challenge

30 Day Ab Challenge

To complete this challenge, perform the exercises below for the prescribed repetitions or hold time.

If you are a beginner, perform one set per day.

If you are looking for more challenges, perform 2-3 sets. 

However, be advised that towards the end of the challenge is intense even just for one set. Pace yourself as you go and know your limits.

You can always take this challenge again to keep breaking your own records!

1. Plank Exercise

Plank is one of the best exercise you can do to build core strength as well as slim your waistline. Since it doesn't require any equipment, you perform it anywhere.

The plank also engages your arms, back, shoulders and glutes, working full-body in just one exercise. 

Plank exercise

  1. Lie face down, legs straight out behind you, knees and feet together. Bend your elbows with your forearms facing each other. Support your weight on your forearms. 
  2. Contract your abdominals and prop your body off the yoga mat, forming a straight line from your head to your heels. Hold it for the prescribed number of repetitions or seconds. 

Tips: If you’re a beginner, begin with the kneeling plank until you build enough core strength to perform the basic plank. 

2. Side Plank

Side plank exercise targets and works the obliques (a.k.a Love handles or muffin tops). This exercise strengthens and tones obliques, abs as well as the lower back muscles that support your spine.

Side plank improves your core strength. That means you’ll have a better stable back that is less prone to lower back injuries.

Side plank - core strengthening exercise

  1. Lie down on your right side with your legs straight out. Prop your upper body up on your right elbow and forearm.
  2. Contract your abs to raise your hips off the floor until your body forms a straight line from your ankles to the shoulders. Hold this position for the prescribed amount of time. Then switch and repeat on your left side.

3. Long Arm Crunch - V-Crunch

Long arm or V crunches help to strengthen and tone the muscles in your abdomen by engaging your six-pack muscles, rectus abdominis, obliques and the lower abs. Because it's a bodyweight exercise, you can do it anywhere without needing any fitness tool. 

Long arm crunch ab exercise

  1. Lie faceup flat on your back with your legs and arms straight. 
  2. With your arms straight above the top of your head, contract your abs. In one movement, simultaneously lift your torso and legs in attempt to touch your toes with your hands. 
  3. Pause for 1-2 seconds and then lower your body back down to the starting position. Continue for the prescribed number of repetitions. 

4. Bicycle Crunch

Bicycle crunch effectively targets and works your rectus abdominis and obliques all at once. 

Bicycle crunch ab workouts

  1. Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, without locking your fingers. Bring your knees in towards your chest and lift your shoulder blades off the ground.
  2. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  3. Now switch sides and do the same motion on the other side to complete one rep. Continue for the prescribed number of repetitions.

Invite your friends, co-workers, and family members to join in on this challenge! Follow the chart everyday for 30 days, and let us know your progress and results at the end of your challenge. 


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