Best 30 Day Ab Challenge for Beginners
If you want to banish belly fat and reveal your abs within a month, this 30 day ab challenge for beginners will get you there fast. If you pair this beginner abs workout with a balanced diet, you will be the envy of many in just 30 days.
This 30-day ab challenge consists of 8 exercises that target each ab muscle group to strengthen your core as you burn belly fat.
The exercises you will be doing in this 30-day flat tummy challenge for beginners include mountain climbers, basic crunches, Russian twists, leg raises, and planks. Other exercises are side planks, scissor kicks, and reverse crunches.
How to do the exercises for the 30-day ab challenge for beginners
How to do mountain climber twists
- Get into a push-up position and tighten your abs.
- Bring your right knee to the left elbow. This counts as one mountain climber twist.
- Return to the starting position and bring your left knee to the right elbow.
- Perform as many repetitions as the workout requires
How to do crunches
- Lie on your back, knees bent, and feet flat.
- Without clasping your fingers, place your hands behind your ears.
- Engage your abs and slowly lift your neck and shoulders off the floor to crunch up.
- Slowly return to the starting position. This will count as one rep.
How to do Russian twists
- Sit comfortably on the floor, knees bent and feet firmly on the floor.
- Slightly lean back, keeping your spine rounded.
- Contract your abs and extend your arms in front of you.
- Twist your torso from the right to the left to complete one rep.
How to do lying leg raises
- Lie down on your back, keeping your shoulders down and abs engaged.
- Place your hands either under your tailbone or on the side of your body.
- Bring your legs together and raise them to form a 90-degree angle.
- Slowly lower the legs until they are a few inches from the ground.
- Slowly bring your legs to the starting position and repeat.
How to do planks
- Start in a standard push-up position. Bend your elbows and rest your weight on your forearm.
- Your elbows should be directly under your shoulders.
- Your body should be straight from your head to your ankles.
- Contract your abs and hold this position. Remember not to hold your breath while in a plank position.
How to do scissors kicks
- Lie on your back, legs extended and arms by your side.
- Tighten your abs and lift your legs off the floor, ensuring the lower back is resting on the floor.
- Keep your body still and cross the left leg over the right leg and then the right over the left leg.
- Alternate legs to complete the reps.
How to do side planks
- Lie on your right side and keep your legs together. Your body should be in a straight line.
- Rest your weight on one elbow and slowly lift your torso off the floor.
- Contract your abs and hold this position for 20 seconds.’ Switch sides to complete the exercise.
How to do reverse crunches
- Lie on your back, legs extended in the air and arms under your tailbone.
- Contract your abs and slowly lift your tailbone just a few inches off the floor.
- Slowly lower yourself to the starting position.
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30 day ab challenge that actually works
Day 1
15 mountain climber twists
15 crunches
15 Russian twists
15 leg raises
20-sec planks
15 scissors kicks
20-sec side planks (20 sec each side)
15 reverse crunches
Day 2
15 mountain climber twists
15 crunches
15 Russian twists
15 leg raises
20-sec planks
15 scissors kicks
20-sec side planks (20 sec each side)
15 reverse crunches
Day 3
Rest
Day 4
20 mountain climber twists
20 crunches
20 Russian twists
20 leg raises
25-sec planks
20 scissors kicks
25-sec side planks (25 sec each side)
20 reverse crunches
Day 5
20 mountain climber twists
20 crunches
20 Russian twists
20 leg raises
25-sec planks
20 scissors kicks
25-sec side planks (25 sec each side)
20 reverse crunches
Day 6
Rest
Day 7
25 mountain climber twists
25 crunches
25 Russian twists
25 leg raises
25-sec planks
25 scissors kicks
25-sec side planks (25 sec each side)
25 reverse crunches
Day 8
30 mountain climber twists
30 crunches
30 Russian twists
30 leg raises
25-sec planks
30 scissors kicks
25-sec side planks (25 sec each side)
30 reverse crunches
Day 9
20 mountain climber twists
20 crunches
20 Russian twists
20 leg raises
30-sec planks
20 scissors kicks
30-sec side planks (30-sec each side)
20 reverse crunches
Day 10
Rest
Day 11
35 mountain climber twists
35 crunches
35 Russian twists
35 leg raises
30-sec planks
35 scissors kicks
30-sec side planks (30-sec each side)
35 reverse crunches
Day 12
35 mountain climber twists
35 crunches
35 Russian twists
35 leg raises
30-sec planks
35 scissors kicks
30-sec side planks (30-sec each side)
35 reverse crunches
Day 13
Rest
Day 14
40 mountain climber twists
40 crunches
40 Russian twists
40 leg raises
30-sec planks
40 scissors kicks
30-sec side planks (30-sec each side)
40 reverse crunches
Day 15
45 mountain climber twists
45 crunches
45 Russian twists
45 leg raises
35-sec planks
45 scissors kicks
35-sec side planks (35-sec each side)
45 reverse crunches
Day 16
45 mountain climber twists
45 crunches
45 Russian twists
45 leg raises
35-sec planks
45 scissors kicks
35-sec side planks (35-sec each side)
45 reverse crunches
Day 17
Rest
Day 18
50 mountain climber twists
50 crunches
50 Russian twists
50 leg raises
35-sec planks
50 scissors kicks
35-sec side planks (35-sec each side)
50 reverse crunches
Day 19
50 mountain climber twists
50 crunches
50 Russian twists
50 leg raises
35-sec planks
50 scissors kicks
35-sec side planks (35-sec each side)
50 reverse crunches
Day 20
55 mountain climber twists
55 crunches
55 Russian twists
55 leg raises
40-sec planks
55 scissors kicks
40-sec side planks (40-sec each side)
55 reverse crunches
Day 21
Rest
Day 22
60 mountain climber twists
60 crunches
60 Russian twists
60 leg raises
40-sec planks
60 scissors kicks
40-sec side planks (40-sec each side)
60 reverse crunches
Day 23
65 mountain climber twists
65 crunches
65 Russian twists
65 leg raises
45-sec planks
65 scissors kicks
45-sec side planks (45-sec each side)
65 reverse crunches
Day 24
70 mountain climber twists
70 crunches
70 Russian twists
70 leg raises
45-sec planks
70 scissors kicks
45-sec side planks (45-sec each side)
70 reverse crunches
Day 25
Rest
Day 26
75 mountain climber twists
75 crunches
75 Russian twists
75 leg raises
50-sec planks
75 scissors kicks
50-sec side planks (50-sec each side)
75 reverse crunches
Day 27
80 mountain climber twists
80 crunches
80 Russian twists
80 leg raises
50-sec planks
80 scissors kicks
50-sec side planks (50-sec each side)
80 reverse crunches
Day 28
85 mountain climber twists
85 crunches
85 Russian twists
85 leg raises
50-sec planks
85 scissors kicks
50-sec side planks (50-sec each side)
85 reverse crunches
Day 29
85 mountain climber twists
85 crunches
85 Russian twists
85 leg raises
50-sec planks
85 scissors kicks
50-sec side planks (50-sec each side)
85 reverse crunches
Day 30
90 mountain climber twists
90 crunches
90 Russian twists
90 leg raises
55-sec planks
90 scissors kicks
55-sec side planks (50-sec each side)
90 reverse crunches
