abs challenge

Perfect abs in 30 days, if you complete the abs challenge

Abs challenge may seem like an empty promise.

But if you stick with it, and complete these ab workouts, one a day, for the next thirty days, you'll be surprised and pleased with just how much better your abs look and feel. 

Well defined abs are recognised as the most desired measure of fitness, but it isn't easy to achieve.  This abs challenge is designed to gradually progress in intensity, firming and building strong abs that are functional and sexy.

So get started, stay consistent, and in thirty days, hello abs!

Abs challenge workouts

Day 1

15 second bicycle

10 leg raises with hip thrust

10 second plank

Day 2

20 second bicycle

12 leg raises with hip thrust

15 second plank

Day 3

25 second bicycle

14 leg raises with hip thrust

20 second plank

Day 4

30 second bicycle

16 leg raises with hip thrust

25 second plank

Day 5

35 second bicycle

18 leg raises with hip thrust

30 second plank

Day 6

40 second bicycle

20 leg raises with hip thrust

35 second plank

Day 7

45 second bicycle

22 leg raises with hip thrust

40 second plank

Day 8

50 second bicycle

24 leg raises with hip thrust

40 second plank

Day 9

55 second bicycle

26 leg raises with hip thrust

45 second plank

Day 10

60 second bicycle

28 leg raises with hip thrust

50 second plank

Day 11

65 second bicycle

30 leg raises with hip thrust

55 second plank

Day 12

70 second bicycle

32 leg raises with hip thrust

60 second plank

Day 13

75 second bicycle

34 leg raises with hip thrust

65 second plank

Day 14

80 second bicycle

36 leg raises with hip thrust

70 second plank

Day 15

85 second bicycle

38 leg raises with hip thrust

75 second plank

Day 16

90 second bicycle

40 leg raises with hip thrust

60 second plank

Day 17

95 second bicycle

42 leg raises with hip thrust

65 second plank

Day 18

100 second bicycle

42 leg raises with hip thrust

65 second plank

Day 19

105 second bicycle

44 leg raises with hip thrust

70 second plank

Day 20

110 second bicycle

46 leg raises with hip thrust

75 second plank

Day 21

115 second bicycle

48 leg raises with hip thrust

65 second plank

Day 22

120 second bicycle

50 leg raises with hip thrust

70 second plank

Day 23

125 second bicycle

52 leg raises with hip thrust

75 second plank

Day 24

130 second bicycle

54 leg raises with hip thrust

80 second plank

Day 25

135 second bicycle

56 leg raises with hip thrust

85 second plank

Day 26

140 second bicycle

50 leg raises with hip thrust

70 second plank

Day 27

145 second bicycle

52 leg raises with hip thrust

75 second plank

Day 28

150 second bicycle

54 leg raises with hip thrust

80 second plank

Day 29

155 second bicycle

56 leg raises with hip thrust

85 second plank

Day 30

160 second bicycle

58 leg raises with hip thrust

90 second plank

Exercises explained;

The three exercises included in this 30 day abs challenge are reasonably simple, but with daily repetition and the gradual increase in quantity, they are designed to target and tone your abs.

If you're not familiar with these ab exercises, I've recorded a quick demonstration on each below.

Bicycle

The elbows to knees (otherwise known as the bicycle) works both the upper and lower abdominals.

Lie on the ground / mat, with your hands behind your head supporting the neck.

Pull your stomach muscles in toward the spine and lift your knees to a 90-degree angle.

Twist bringing one elbow to meet the opposite knee as that knee is pulled further toward the chest. The opposite leg will straighten.

From here, twist to the other side pulling the straight leg toward the chest and straightening the already bent leg, essentially making the legs mimic the motion made while riding a bicycle.

It is important to keep your breath at a regular pace and to use your hands to support the head, not pull on it. It is not necessary that the elbows actually touch the knees as long as the twisting motion still occurs.

Leg raises with hip thrust

This exercise targets the lower and middle abdominals.

Begin by lying on the floor with your hands resting along the sides of your body.

Bend your knees and keep your feet raised about two inches off the floor.

Slowly bring your knees up toward your chest, contracting your abdominals while raising the pelvis off the floor.

Hold for a second, and then lower your pelvis and legs back to the starting position.

The movements for this exercise should be done slowly and deliberately.

Plank

The plank is not only a great exercise for your upper, middle and lower abdominals; it is great for the entire body.

Start in the push-up position.

Next bend your elbows and lower down shifting weight from your hands to the forearms.

Pull your stomach into the spine to keep the body in a straight line.

Do not let your hips drop or your rear rise.

Hold for the time noted in each days workout. If this is not possible, hold for as long as possible, then take a five second rest and repeat until the time held in the position reaches a minute, or longer as per that days workout.

The plank is a strength move; the more it is done, the longer it will be possible to hold the position.

Beginners may find it easier to drop the knees to the floor until the muscles have built up enough to hold the plank while resting only on the forearms and toes.

Those more advanced might like to make the plank more challenging by extending an arm and the opposite leg in the air. Hold for a set time, and then change sides.

Eating right for your abs challenge

So now you've got the exercises down and dusted for the 30 day abs challenge, but if you really want people to see those defined abs, you need to get your diet right as well. 

You can train as much as you like, but if your diet isn't good, your body will struggle to make any meaningful changes. 

A good clean eating diet, with the correct amount of macro nutrients like protein, fats and carbohydrate, worked out to suite your personal body and goals, will ensure great results. 

For a full guide on how to calculate your macro nutrients check out this post on sports nutrition.

And for some easy clean eating meal ideas, try these 31 recipes.

clean eating recipe, garlic chicken

Garlic Chicken With Roasted Sweet Potato

Wrapping up your abs challenge

I'm sure you'll enjoy completing this 30 day abs challenge, and I invite you to keep going after you've finished your first thirty days. 

Why stop there?

Reset, and start another thirty day challenge.  Just select some different ab exercises so that your workouts will have some variety, and your body won't get used to the same training.

Keep at it, and before you know it you'll be sharing #fitspo selfies to be proud of!

Ana Maria

As a certified strength coach and nutritionist, with a passion for living life and continual improvement, Ana Maria believes that every woman should bring out her inner goddess. A healthy active lifestyle, commitment to training and good nutrition are the keys. As the creator of Sara Crave, Ana Maria shares her passions for fitness, fun and fashion with you.

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