This 30 Day Flat Belly Challenge will help you build your strongest abs with a combination of strength and cardio workouts.
A lot of people want to go from the flab to the fab. But unfortunately, belly fat seems to get in the way. We understand that people struggle to lose belly fat, especially when they lack a workable plan. To help you reduce the fat around your tummy, we have put together an effective 30 Day Flat Belly Challenge.
Without an expensive gym membership, 30 day flat stomach challenge is a comprehensive workout plan that will get you real results. These effective workouts are all 30 minutes or less and can be done anywhere.
How to complete the 30 Day Ab Challenge.
Each week of this 30-Day Ab Challenge has its own unique blueprint. In order to not only complete the assigned exercises, but also to make progress throughout the month, follow each week’s instructions carefully.
Abs Challenge Week 1
On days 1 and 2 of this 30 day flat belly challenge, do 30 seconds of each exercise. On day 3, do three 40-second sets of high knees with 20 seconds of rest in between. On days 4 and 5, do two 30-second sets of these ab exercises.
On day 6, do six sets of 30-second sprints with 75 seconds of recovery between each set. On day 7, take a break from the 30 day flat stomach challenge.
Upper body + abs
Stand in a supine position with your shoulders just above your wrists. Touch your fingers to the opposite shoulder, alternating left and right sides. Complete 8 repetitions for each side.
Sit on the floor with your feet up at 45 degrees. Bend your body back so as to feel the tension in the muscles. Keep your arms parallel to the floor. Hold this position for 10 seconds. Repeat this action 12 times.
Hold a plank position with your arms stretched narrowly. “Step” your left arm to the side and push up, return your left arm to the starting position. Repeat the same movement for the right arm. Do push-ups 5 times on each side.
Sit on the floor and bend your knees. Place your palms near your hips so that your fingers are facing your heels. Lean on your hands and lift your hips. Then start doing push-ups, throwing your legs out in turn at the top point. Perform 8 times for each leg.
Abs Challenge Week 2
Days 8 and 9 of the 30-Day Ab Challenge include 45 seconds each of dead bugs, leg drops, alternating toe touches, and scissors. On Day 10, you do a cardio burst consisting of 40 seconds of HIIT tuck jumps followed by 20 seconds of rest, similar to last week’s 30-Day Ab Challenge rotation.
You’ll return to doing two 45-second sets of these ab moves on days 11 and 12. On day 13, it’s sprint time again: 30 seconds of full-out sprints with 75 seconds of recovery. On Day 14 of the 30-Day Ab Challenge, take a break and try to reload.
Push-ups in dog pose
Stand in downward-facing dog pose. Legs and arms straight, pull up with your tailbone. Bend your elbows and slowly push up in this position. Do this for 8 repetitions.
Take a deep squat with your hands on the floor. Jump back in a bar and do some push-ups. Return to squat with a jump, then jump up. Do this 12 times.
Plank with back squat
Stand in a bar with feet shoulder-width apart. Then place your feet together and apart while bouncing. Do this exercise for 30 seconds.
Stand up straight, with your feet slightly wider than your hips. Bend slightly, bring your arms back, make a swing and jump forward. Turn around in the opposite direction and do the same thing. Repeat 10 times.
Abs Challenge Week 3
Days 15, 16, 18, and 19 are your ab training days, just like the previous weeks of the 30-Day Ab Challenge. (Don’t forget to do two sets on days 18 and 19!).
Days 17 and 20 are your cardio days with HIIT Froggers (six sets, 40 sec on, 20 sec off) and sprinting (six sets, 30 sec on, 75 sec off). Rest on day 21 of the 30 day flat belly challenge.
Jumping jacks with squatting
Place your feet shoulder width apart, bend your arms in front of you and squat down. Your hips should be parallel to the floor. After the jump, take the starting position. Do 20 squats and jumping jacks.
Jump aside in plank
Starting position is classical bar with outstretched arms. Do jumps to the right and left without separating legs. Do 10 times for each side.
Lunges with leg switch
Lunge forward with your left leg, holding your hands in front of you. Jump out of this position as high as you can while switching legs in the air. Continue to quickly alternate sides. Perform 15 times for each leg.
Leg abduction in plank position
Take the plank position on your forearms, following all the rules. Raise your right and left legs alternately, straining your abs and glutes. Do this exercise for 30 seconds.
Abs Challenge Week 4
The final week of this 30-Day Ab Challenge is a little different (and longer!): On days 22 and 23 (one set), 25 and 26 (two sets), you’ll do ab exercises.
These include kneeling medicine ball chops, kneeling medicine ball slams, resistance band bicycle presses, resistance band plank jacks, side plank leg lifts, and bicycles.Followed by your standby sprints on day 27. On day 28, you’ll get some well-deserved rest.
On day 29, you’ll repeat the same abs routine you did at the beginning of the week (one or two sets – your choice). Then, on day 30, you’ll do each core exercise in the 30-Day Ab Challenge for 30 seconds.
Knee Lift Steps
Stand up straight. Then lunge backward and immediately lift the abducted leg in front of you, bending the knees and tensing the buttocks. Repeat 12 times for each side.
Deep squats with tiptoe up
Place your feet wide apart and bring your toes to the sides. Complete a deep squat. From the bottom, stand on tiptoes, lower your feet and squat down again. Repeat 10 times.
A leg extension is added to the classic squat. Perform 8 times for each leg.
Stand up straight with your feet together. Bend your knees slightly and jump out, throwing your arms and legs out wide. Do 15 times.
Keep reading: 30 Days Butt lift Challenge to Round and Firm Your Butt