Your core is probably the most important part of your body in terms of overall strength and well-being. A strong core will not only make you look good, but it will help you be stronger, have better balance and prevent a lot of injury. In order to really workout that core and get that amazing six pack you’ve always wanted, I present you with this 30 day abs workout challenge. It’s a great way to jump start your core fitness!
The challenge consists of a rotation of 6 ab exercises. Every day, each rotation increases in time slightly. It’s just as simple as that! This is one of the best abs workouts, because it’s meant to tighten and strengthen the core without building any bulging muscle.
I won’t only tell you which exercises to do, but I’ll explain their benefits and importance to your body. I also want to tell you that I used an EMS machine while doing my cardio training. You can read more about it here: Ultimate ABS Stimulator. I think it’s unfair if I don’t tell you because it really helps to improve the time of results.
6 Exercises for the 30 Day Abs Workout Challenge
Planks are a great warm-up, because they engage multiple muscle groups at the same time. They will wake up your inner core muscles, back, arms, shoulders, and legs.
How to do a Plank
Plant your hands directly under the shoulders slightly wider than shoulder-width apart. Ground your toes into the floor and squeeze your core and glutes to stabilize yourself. Hold this position for as long as possible, taking short breaks if needed.
Not just for your legs. Squats actually workout your whole body, including your entire core, without having to even get on the ground.
How to do a Proper Squat
Place your feet shoulder-width apart and your weight evenly distributed on your feet, bend at the knees and squat down. You should keep your back straight, head up and arms in front of you. Make sure your core muscles are engaged. Stand back up and repeat.
- Plank with Rotation
A great way to engage and push your core strength is this great exercise. It will really work your ab muscles and obliques, along with hips, shoulders, and the often neglected quadratus lumborum, which is a muscle in your posterior abdominal wall that helps to prevent lower back injury, an extremely common injury to many adults.
How to do a Plank with Rotation
Start off in plank position on the ground. Resting on your bent right arm, rotate to the left side while lifting your left arm up to the air. Make sure to stack together your legs, knees, ankles and feet and tighten up your entire core. As you reach the peak, lift up your glutes and hips off the floor until left shoulder, left hip, and left foot are in a straight line. Rotate your torso downwards and reach under your body with your left arm. Now, repeat the move in the opposite direction.
- Balance Ball Extension
This is a great lower ab workout, which is one of the toughest areas of a woman’s body to target.
How to do a Balance Ball Extension
Lay down with your back on the floor and your feet on the balance ball. Extend your feet out and then bring the ball back in with your feet towards your bottom.
This exercise is a must if you are waist training because it helps to mantain the muscle tone without bulking them.
- Garhammer Raise
It’s a great abs workout that targets the area bellow the belly button that we often struggle with.
How to Do the Garhammer Raise
Lie on your back on the floor with your hips bent at 90 degrees and legs as straight as possible with your hands (palms down) by your sides. Contract your abs and slowly raise your hips up and towards your rib cage lifting your legs up. This exercise can also be done while hanging from a pull-up bar.
- Flutter Kick
Lower ab exercises are really important for us women, so we finish up the set with exercise to finish targeting that difficult area. Although it really targets your lower abs, these also target your middle and upper abs, hip flexors, and help work your endurance.
How to Do Flutter Kicks
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out without locking your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Keep your mid-section contracted during this exercise.
How To Do the 30 Day Challenge
In order to do the 30 day abs workout challenge, you just need to do each exercise rotation for the length of time indicated below. Try to rest as little as possible between each exercise. It’s as simple as that!
Day 1: 20 seconds
Day 2: 20 Seconds
Day 3: 30 Seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 6: Rest
Day 7: 40 seconds
Day 8: 50 seconds
Day 9: 50 seconds
Day 10: 60 seconds
Day 11: 60 seconds
Day 12: 60 seconds
Day 13: Rest
Day 14: 90 seconds
Day 15: 90 Seconds
Day 16: 90 Seconds
Day 17: 120 Seconds
Day 18: 120 Seconds
Day 19: Rest
Day 20; 150 Seconds
Day 21: 150 seconds
Day 22: 180 Seconds
Day 23: 180 Seconds
Day 24: 200 Seconds
Day 25: 200 Seconds
Day 26: Rest
Day 27: 220 Seconds
Day 28: 220 Seconds
Day 29: 230 Seconds
Day 30: 240 Seconds
And there you have it! After I began working out and started using a waist trimmer, I found that I really needed a challenge to step up my core fitness. I’ve been losing a lot of inches around my mid-section, but I wanted to become stronger.
This abs workout has helped me get on my way! I feel stronger and more energized and I look forward to doing this challenge again soon. So, take the challenge and spread the word!