30 Day Ab Challenge for Beginners That Actually Works

The first question you are probably asking when seeking information to help you eliminate your love handles or core muscles is this: do 30-day ab challenges actually work?

The honest answer? The best way to learn whether a fitness challenge works is by doing it yourself. Like any other exercise plan, this 30-day ab challenge will only work if you show up and do the work. 

While having a workout plan for abs is essential, you also must understand that there is more to sculpting abs than doing 100 sit-ups a day for 30 days.

Eating a balanced diet and creating a calorie deficit are pieces of the puzzle that work together to help you lose belly fat.

How to eat for abs

Being in the fitness industry for years, I have seen a lot of misinformation about what one should and should not eat to lose weight.

The nutrition misinformation goes as far as advising people to cut certain food groups to speed up weight loss.

Yes, lots of people have indeed lost weight by following a restrictive diet plan, but most of them have gained all the weight back after getting back to eating normally.

Crash diets are not the way to go if you want to avoid gaining weight after doing this 30-day ab challenge.

I fully agree that what you eat is important to defining your abs, but it does not necessarily mean you must cut food groups from your diet.

Carbs should not be demonized because they are your body’s source of energy, and if you are going to do this 30-day ab challenge for beginners, you will need that energy.

A key takeaway here is that there are certain foods that you should avoid when trying to lose weight, but you should never cut out of your diet food groups, not even starchy food.

30-day ab challenge for beginners that works

With this 30-day ab challenge for beginners, you will not be training abs every day because that is just insane!

Any fitness trainer who knows what they are doing will tell you that you cannot train the same muscle groups for 30 days straight.

For your muscles to grow, they need time to recover. If you do not give your muscles enough recovery time, you may experience inflammation, exhaustion, and even injury.

The ideal time is 24 hours between each workout, and if the workout is intense, you might need longer than that.

In addition to recovery time for the muscle groups, you will also notice that this ab workout plan includes cardio exercises.

You cannot target fat loss by doing endless ab exercises. Incorporating exercises that will turn your body into a fat-burning machine, and walking is the best for weight loss.

This workout plan is divided into 4 phases and progresses from beginner level to intermediate. Phase 1 starts at a low intensity to allow beginners to jump right in without feeling overwhelmed.

Week 2 of the 30-day ab challenge picks up the pace but remains manageable for beginners. While exercise intensity moves from easy to intense in weeks 3 and 4, you still won’t be doing 200 crunches. 

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• 5  Best Ab Exercises for Beginners

30-day ab challenge for beginners that works

PHASE 1

Day 1

• 12 Leg raises
• 12 crunches
• 20 sec elbow planks
• 20 sec side planks (20 sec each side)
• 12 V- Crunches
• 12 Russian twists

Repeat 2X

Day 2

30 minutes power walk

Day 3

• 12 Leg raises
• 12 crunches
• 20 sec elbow planks
• 20 sec side planks (20 sec each side)
• 12 V- Crunches
• 12 Russian twists

Repeat 2X

Day 4

30 minutes power walk

Day 5

• 15 Leg raises
• 15 crunches
• 30 sec elbow planks
• 30 sec side planks (30 sec each side)
• 15 V- Crunches
• 15 Russian twists

Repeat 3X

Day 6
45 minutes easy walk
Day 7
Rest

PHASE 2

Day 8

• 20 mountain climbers
• 15 crunches
• 15 single leg drops
• 15 reverse crunch
• 30 sec elbow planks
• 30 sec side planks
• 20 flutter kicks
• 12 Russian twists
  Repeat 3X

Day 9

40 minutes power walk

Day 10

• 20 mountain climbers
• 15 crunches
• 15 single leg drops
• 15 reverse crunch
• 30 sec elbow planks
• 30 sec side planks
• 20 flutter kicks
• 12 Russian twists

Repeat 3X

Day 11

35 minutes power walk

Day 12

• 30 mountain climbers
• 20 crunches
• 20 single leg drops
• 20 reverse crunch
• 35 sec elbow planks
• 35 sec side planks
• 25 flutter kicks
• 20 Russian twists

Repeat 3X

Day 13

45 minutes easy walk

Day 14

Rest

PHASE 3

Day 15

• 30-sec hollow hold
• 16 Mountain climber twists
• 16 Russian twists
• 16 leg raises
• 16 reverse crunches
• 16 scissors kicks
• 16 crunches
• 30 sec side planks (30 sec each side)
• 30 sec full plank
• 16 Bicycle crunches

Repeat 2X

Day 16

35 minutes power walk

Day 17

• 30 sec hollow hold
• 16 mountain climber twists
• 16 Russian twists
• 16 leg raises
• 16 reverse crunches
• 16 scissors kicks
• 16 crunches
• 30 sec side planks (30 sec each side)
• 30 sec full plank
• 16 Bicycle crunches

Repeat 2X

Day 18

30 sec hollow hold

• 16 mountain climber twists
• 16 Russian twists
• 16 leg raises
• 16 reverse crunches
• 16 scissors kicks
• 16 crunches
• 30 sec side planks (30 sec each side)
• 30 sec full plank
• 16 Bicycle crunches

Repeat 3X

Day 19

Rest

Day 20

45 minutes easy walk

Day 21

Rest

PHASE 4

Day 22

• 30 sec hollow hold
• 20 mountain climber twists
• 20 Russian twists
• 20 leg raises
• 20 reverse crunches
• 20 scissors kicks
• 20 crunches
• 30 sec side planks (30 sec each side)
• 45 sec full plank
• 16 bicycle crunches

Repeat 3X

Day 23

Rest

Day 24

• 30 mountain climbers
• 25 crunches
• 25 single leg drops
• 25 reverse crunch
• 35 sec elbow planks
• 35 sec side planks
• 25 flutter kicks
• 25 Russian twists

Repeat 2X

Day 25

45 minutes power walk

Day 26

Rest

Day 27

• 30 sec hollow hold
• 25 mountain climber twists
• 25 Russian twists
• 25 leg raises
• 25 reverse crunches
• 25 scissors kicks
• 25 crunches
• 35 sec side planks (35 sec each side)
• 45 sec full plank
• 25 bicycle crunches

Repeat 3X

Day 28

Rest

Day 29

• 30 mountain climbers
• 25 crunches
• 25 single leg drops
• 25 reverse crunch
• 35 sec elbow planks
• 35 sec side planks
• 25 flutter kicks
• 25 Russian twists

Repeat 3X

Day 30

• 30 sec hollow hold
• 25 mountain climber twists
• 25 Russian twists
• 25 leg raises
• 25 reverse crunches
• 25 scissors kicks
• 25 crunches
• 35 sec side planks (35 sec each side)
• 45 sec full plank
• 25 bicycle crunches

Repeat 3X

How to do the 30-day ab challenge exercises

How to do lying leg raises

If you do not have access to a gym’s captain chair, lying leg raises are the best alternative exercise for hanging leg raises.

Lie down on your back, keeping your shoulders down and your tummy tucked in.

Place your hands either under your bum 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 leg to the starting point.

That is one rep. If your back arches as you lower your legs, then don’t go as far down.

Do as many reps as the workout requires.

How to do crunches

Start by lying flat on your back with your knees bent and feet on the ground.

Place your fingertips behind your ear-do, making sure fingers are not locked together.

Crunch up using your abs and not your neck. Lower your body to the starting position, and this will count as one rep.

Do as many repetitions as the workout requires.  

How to do elbow planks

Start in a push-up position with your elbows under your shoulders.

Bend your elbows and rest your weight on your forearms. Your elbows should be directly beneath your shoulders.

Place feet hip-width apart, contract your abs, and hold this position.

Do not crane your neck. Maintain a straight line from your head to your feet.

How to do side planks

Lie on your side and keep your body in a straight line and your feet together.

Rest your weight on one elbow and slowly lift your torso off the ground.

Contract your abs and hold this position for 20-30 seconds.

How to do V- Crunches

Lie on your back with legs extended, and arms at the sides.

Suck in your belly button and raise your upper body towards your knees, and your knees towards your chest to form a V.

Hold this position for a second before releasing to the starting position.

Repeat as per workout.

How to do Russian twists

Sit on your bum, knees bent, and firmly plant your feet on the floor.

Slightly lean back and keep your spine rounded.

Contract your abs and extend your arms in front of you.

Rotate your torso from the right to the left to complete one rep.

If this move feels easy for you, you can add a little resistance by using dumbbells while twisting.

How to do mountain climbers

Get into a full plank position and tighten your abs.

Bring your right knee toward your chest and pause for 1-3 seconds.

Return to the starting position and switch the legs.

How to do single-leg drops

Lie on your back, arms by your sides or tucked under your tailbone, and legs extended towards the ceiling.

Contract your abs, and lower your right leg as far as you can without lifting your back off the floor.

Return your leg to the starting position and switch legs.

Continue alternating the legs until you complete the required repetitions.

How to do reverse crunches

Lie with your back, legs extended in the air, and arms at your sides or underneath your tailbone.

Focus on using your abs, not your hands, to slowly lift your tailbone off the floor.

Slowly lower yourself to the starting position to count as one rep.

Repeat the movement, making sure not to use momentum to power your next rep.

How to do flutter Kicks

Lie flat on the floor, arms by your sides and palms facing down.

Extend your legs out, taking care not to lock the knees.

 Lift your legs about 6 inches off the floor. Make small, rapid up and down movements with your legs, keeping the abs as quiet as possible.

How to do the ab hollow hold (hollow man)

Lie on your back, legs extended, arms at your sides.

Contract your abs, raise your legs and upper body off the floor, and hold.

How to do mountain climber twists

Start in a plank position.

Contract your abs as you bring your right leg towards the left elbow and pause for 1-3 seconds.

Exhale as you switch legs and repeat the movement

How to do scissors kicks

Lie on your back, legs, and arms extended.

Lift your legs and thighs and cross the left leg over the right leg.

Alternate to complete the reps, making sure not to crane your neck.

How to do full planks

Get into a push-up position, resting your weight on your hands and not the elbows.

Suck your belly button in towards your spine, keeping your feet shoulder-width apart.

Maintain a straight line from your head to your feet, and hold still for 20-30 seconds or as the workout requires.

How to do bicycle crunches

Lie on your back with your hands behind your ears.

Contract your abs as you curl up to raise your legs above your hips and upper body off the floor.

Slowly bring your right elbow towards your knees in a cycling movement.

Repeat with the opposite arm and leg and cycle for 12 reps or as the workout requires.