30 Day Abs Challenge

Keeping up the motivational level for the daily routine workouts is something most of us fail at.

Specially, when you workout for those model-like, jaw dropping abs!  Indeed, your core needs special attention to get that drool worthy look!

But a very unique way that can keep you going and build your abs is the 30 day abs challenge!


This 30 day abs challenge is completely different from the regular workout sessions.

First and foremost, it requires you to come out of your comfort zone and brace yourself for some serious action.

The challenge does not just assist you the right kind of exercises that need to be followed, but it also offers online community support that will help you achieve your goals, accordingly.


  • It consists of exercises that can be performed anywhere, anytime.
  • Variety of movements, suitable for all fitness levels.
  • It will help you to pick up the habit quickly and will extract the best outcomes for you.
  • They are not extended workouts so you will not end up having a burnout.

So, are you all set to get into this challenge?

Who doesn’t want that slender, six-packs look?

So take a start from one of the most beneficial 30-day challenges – the abs challenge.

This wonderful program will help you to sculpt and shape your mid-section in almost no time at all!

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30 days abs workout

1. Abs-Crunches:

  • Setting: Lie on the ground by keeping your back straight. Pull up your legs and place them on table’s surface, fold hands behind your head and look upwards in straight direction.
  • Action: Shrink your abs and move your chest towards your knees by lifting it, as your shoulder blades come off the ground by keeping your neck straight. Repeat this step 20 times.

30 Day Abs Challenge

2. Bicycle Crunches:

  • Setting: Repeat the same sit up position as explained abs crunches.
  • Action: Shrink your abs, stretch your right leg while pulling back the left knee. While pulling back your knee in, lift and wind your chest towards your left knee while reaching the right shoulder. Repeat the step with the other side. This makes one repetition. Repeat this step 20 times.

30 Day Abs Challenge

3. Scissor Moves:

  • Setting: Lie down straight on the ground by keeping your feet together. Stretch your legs out and lift them up at a 45 degree angle. Put your hands down besides your hips for support.
  • Action: Open you your legs apart until it creates a V-shape and then close them. Make sure your lower back stays on ground, and doesn’t make an arch. Repeat this step 20 times.

30 Day Abs Challenge

4. Leg Raise:

  • Setting: Lie straight on the ground while stretching your legs upwards in a 90 degree angle. Keep your hands besides your hips for support.
  • Action: lift your legs up about 1 to 2 inches from the ground, but your lower back must stay in touch with the ground or not form an arch. Lift your legs above to 90 degree angle and repeat. Perform this rep 20 times.

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30 Day Abs Challenge

5. Hip Lifts:

  • Setting: Lie straight on the ground while stretching your legs upwards in a 90 degree angle. Keep your hands besides your hips for support.
  • Action: Shrink your lower abdomen and lift your hips above the ground about 1 to 2 inches. Keep your head in touch with the ground while making use of your core muscles to lift and lower your hips. Repeat this movement 20 times.

30 Day Abs Challenge

6. Plank:

  • Setting: While facing towards the ground, balance your body weight between toes and elbows. Keep your back straight while you contract your midsection, for lifting your body upwards.
  • Action: Shrink your middle section while squeezing your glutes to keep your back straight. Avoid bending or lowering your back. Your muscles will be pressured as they try to keep your body straight. Stay in this position as much as you can.

Every time you plank, try to hold for five seconds or more.


It is not necessary to perform these exercises in one go. You can conduct them anytime within 24 hours. It is recommended to measure and evaluate your progress.

It might take 4 to 40 minutes. There is a possibility of holding a plank for 15 seconds before collapsing or for straight 90 seconds with fewer efforts.

Remember, it is not your performance that counts mostly, but your drive and motivation to bring a change in yourself.

Irrespective, from where you start, you will be slimmer, fitter and more confident after following this 30 day abs-challenge!


Research has shown that those who write their goals down tend to achieve almost 80 of them.

abs in 30 days challenge

So, it is advisable to download and print the 30-day schedule to shape your body.

This schedule will help you to document your time and measurements, which provides a clear picture of your progress!

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Involve your friends, family members and co-workers to keep you motivated throughout the challenge.

Your loved ones can be your source of motivation, for sure!