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Take The 30-Day Abs Challenge

Rock your core with our month-long plan of abs workouts

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.

Before we get to the long term, however, let’s consider the next 30 days, which are all planned out for you. This challenge is designed by Taofique Folarin (who was a trainer at boutique gym Sweat It London when he set it), who has created a month of workouts that are sure to sculpt a more defined set of abs as well as increasing your core strength. You might not finish the 30 days ready to show off a perfect six-pack, but you’ll find that your posture and mobility have improved, and that you have more power in the tank when playing sport or lifting weights.

Over the 30 days you’ll have just four days of rest, with all other days involving core exercises or a HIIT workout. Here’s all the info you need to complete the plan.

How To Do This 30-Day Abs Challenge

“This challenge not only targets all parts of the abdominals but also works your core endurance,” says Folarin. “It builds in intensity, allowing you to notice your improvements every day, until you have mastered each exercise by day 30.”

The workouts use only bodyweight exercises so you can do them anywhere and any time you have a spare moment, making it easier to stick to the plan whatever life throws at you. Even better, the exercises are suitable for all fitness levels.

Each week of the plan involves doing the same workout for five days, increasing the difficulty of the workout by adding ten seconds to the time you perform each exercise each day until you hit 60 seconds. The timer resets at the start of the next week, but you also add an exercise to the workout. So in week 1 you’re doing a three-move workout, in week 2 a four-move workout, and so on.

You’ll also up the intensity once a week with a HIIT workout done at an interval ratio of 40 seconds’ work, 20 seconds’ rest, for five sets. “The HIIT will improve your endurance and burn the fat so you reveal those solid abs you have been building,” says Folarin.

Then, on days 29 and 30, you round off the plan with your hardest HIIT and abs workouts of the period to demonstrate (to yourself and whoever may be watching – be it your flatmate or fellow gym-goer) how much you have progressed.

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.

New Body Plan

Looking to make a change but not sure where to start? Transform your body in just eight weeks with a training and nutrition plan from our friends at the New Body Plan.

HIIT Exercises Form Guides

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.

30-Day Abs Challenge

| 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, mountain climbers Time 40sec each |

| Day 17 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers Time 50sec each |

| Day 18 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers 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, mountain climbers Time 60sec each |

| Day 21 | Rest |

| Day 22 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers, walking plank Time 30sec each |

| Day 23 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers, walking plank Time 40sec each |

| Day 24 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers, walking plank Time 50sec each |

| Day 25 | Exercises Dead bug, sit-up, Russian twist, leg raise, mountain climbers, 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, mountain climbers, 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, mountain climbers, walking plank Rounds 2 Time 60sec each |

Pin Or Print The 30-Day Abs Challenge

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. Coach

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

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