How to Apply The 30-Day Abs Challenge for Healthy Body

Keeping yourself in good shape is a lifelong endeavour, which is why it’s important to find an activity you love so sticking with it becomes easy. However, while maintaining your long-term health and fitness requires a consistent approach to training and some achievable goals you can tick off along the way, there’s still a place for short-term challenges. You’ll be amazed at what you can achieve in just 30 days, and completing a challenge like the one below might even be the motivational boost you need to spark a longer-term commitment to looking after your fitness.

Why a 30 Day Abs Challenge?

The 30 Day Abs Challenge is a great way to really track your progress at the beginning and the end of a month. Make a note in your workout journal if you can’t do an exercise, and also make a note when you work up to doing it! Keeping track of your progress this way makes a huge difference when you feel like you’re not seeing progress in a few weeks. We all want to see immediate progress, right? It doesn’t really work that way, but you should always rely on these little tips to keep your momentum up!

Who Should Do This 30 Day Abs Challenge?

This abs workout is perfect for those of you who either a: want a fast workout because you hate working out or b: need to save some time but still put in some work!

Working out is not always fun but in this case it can be quick–just 12 minutes! You don’t have to spend hours in the gym to see results. Here is a fun way you can sweat a little and make a positive effort for that toned and defined ab look without suffering through long workouts at the gym. You can do this 12 minute ab workout at home, on your office floor, during the commercial breaks, or naptime. Squeeze this sucker in whenever you can and you’ll see results!

30 Day Ab Challenge | A 12 minute daily workout

Do each of these 6 exercises for 1 minute each, then repeat.

Sit Ups: Start with crunches if you need to, and work your way up to a sit up. Don’t forget to write down your starting point and your progress!

Plank: Again, there is no shame in working up to this. Start on your knees if you must, work your way to a traditional plank, and do side planks if you’re needing more of a burn.

High Knees: Start as high as you can and make a note of it work your way up to powerful and higher knee raises while running in place.

Side Leg Lifts / Oblique Leg Lifts: If you need a more advanced option, use weights or do these while in a side plank it’ll burn!

Hand Walkouts: Back and forth, back and forth. Starting on your toes or knees if you must walk your hands away from you as far as you can, then walk them back.

V-Ups: Try for a straight V-it’s difficult!! If you can’t do it at first, write it down and do the best you can. You will get stronger, and you’ll be able to do it eventually!

Abs Exercises Form Guides

Dead bug

Lie on your back with your arms extended towards the ceiling and your legs raised with your knees bent at a 90° angle. Simultaneously lower your right leg, straightening it as you do, and left arm towards the ground, until they are just above the floor, then bring them back up and repeat with the opposite limbs.

Sit-up

Lie on your back with your legs bent at the knees and your feet on the floor. Use your core muscles to lift your torso off the ground until it is vertical, then lower back to the start.

Russian twist

Sit on the floor with your legs bent at the knees and feet held just above the ground. Lean back so your upper body is at a 45° angle to the floor. Link your hands together in front of your chest then twist your torso from side to side.

Leg raise

Lie on your back. Keeping your legs as straight as you can, raise them until the soles of your feet are facing the ceiling. Lower slowly back to the start.

Mountain climber

From a press-up position, bring one knee up to your chest at pace, then the other. Continue, alternating knees.

Walking plank

From a plank position supported by your forearms, move one hand at a time to get up into a press-up position, then drop back onto your forearms one arm at a time.

High knees

Run on the spot, bringing your knees as close to your chest as possible.

Frogger

From a press-up position jump both legs forwards so that your feet land outside your hands. Then jump your feet back to the starting position.

Tuck jump

From standing, jump as high as you can, lifting your knees towards your chest. Land softly and go straight into another jump.

Burpee

From standing, drop into a press-up position and do a press-up, if you like, then jump your feet back to your hands, stand up and leap straight up. Land softly and repeat.

  • Day 1: Exercises Dead bug, sit-up, Russian twist Time 30sec each
  • Day 2: Exercises Dead bug, sit-up, Russian twist Time 40sec each
  • Day 3: Exercises Dead bug, sit-up, Russian twist Time 50sec each
  • Day 4: Exercises Dead bug, sit-up, Russian twist Time 60sec each
  • Day 5: Exercise High knees Sets 5 Time 40sec Rest 20sec
  • Day 6: Exercises Dead bug, sit-up, Russian twist Time 60sec each
  • Day 7: Rest
  • Day 8: Exercises Dead bug, sit-up, Russian twist, leg raise Time 30sec each
  • Day 9: Exercises Dead bug, sit-up, Russian twist, leg raise Time 40sec each
  • Day 10: Exercises Dead bug, sit-up, Russian twist, leg raise Time 50sec each
  • Day 11: Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
  • Day 12: Exercise Frogger Sets 5 Time 40sec Rest 20sec
  • Day 13: Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
  • Day 14: Rest
  • Day 15: Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers Time 30sec each
  • Day 16: Exercises Dead bug, sit-up, Russian twist, leg raise Time 40sec each
  • Day 17: Exercises Dead bug, sit-up, Russian twist, leg raise Time 50sec each
  • Day 18: Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
  • Day 19: Exercise Tuck jump Sets 5 Time 40sec Rest 20sec
  • Day 20: Exercises Dead bug, sit-up, Russian twist, leg raise Time 60sec each
  • Day 21: Rest
  • Day 22: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 30sec each
  • Day 23: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 40sec each
  • Day 24: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 50sec each
  • Day 25: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 60sec each
  • Day 26: Exercise Burpee Sets 5 Time 40sec Rest 20sec
  • Day 27: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Time 60sec each
  • Day 28: Rest
  • Day 29: Exercises High knees, frogger, tuck jump, burpee Rounds 3 Time 40sec Rest 20sec
  • Day 30: Exercises Dead bug, sit-up, Russian twist, leg raise, walking plank Rounds 2 Time 60sec each

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