Categories: Fitness & Exercise

Take our 30 Day Ab Challenge for improved health and a tighter belly!

Take our 30 Day Ab Challenge

While most of us have some idea of what we need to do to make key changes to our bodies, it is often much easier said than done. This is why we wanted to put together a 30 day ab challenge, that’s easy to follow and if you stick with, should give you amazing results!

We firmly believe that this is because making large and healthy lifestyle changes into firm and residual lifestyle habits is extremely difficult.

It takes both a large amount of time, and a huge amount of willpower – in which the whole process can become quite draining.


Short term challenges

And it is for this reason we are huge proponents of short term challenges.

While they can be somewhat intense at times, they provide us with an excellent way to make large changes to our body in a very short amount of time.

Within this, they also have the ability to teach us healthy tricks and tips that we can introduce into our normal lives easily and effectively after the challenge is completed. Regular exercise is so important, so if you can keep it going, you’ll be a winner!

With this in mind, they can not only have a HUGE impact on your health and your body in the short term, but can also act as a catalyst to making lasting health changes.


30 Day Ab Challenge

Which brings us to the ‘30 Day Ab Challenge’ – a 30 day challenge that we have put together that guarantees improved health and a tighter belly.

The 30 Day Ab Challenge focuses on promoting fat loss and abdominal tone through the implementation of key dietary and exercise strategies.

While these strategies are underpinned by sound research and simple concepts, there application will require a bit of work – but I can assure you with 100% certainty that the results will be worth it.


The 30 Day Ab Challenge Exercise Regime

Over the next 30 days we will be focusing on building strength in three key exercises.

These exercises focus the abdominal muscles in their entirety, and offer us the key to a strong core and a flat tummy.

I should note that we want to perform these exercises every day, and will progress the workouts every ten days.

The specific workouts are outlined below….


1. Plank

The plank is one of the most effective core exercises we can perform.

While it is quite simple to implement, this study shows it truly forces the abdominal muscles to work overtime.

The key here is to set up in a push-up position on your toes, where you are resting on your forearms rather than your hands – your elbows should be on the ground directly below your shoulders.

Once here, we want to elevate our hips slightly, and squeeze our bums as HARD as humanly possible.

Here is a very simple to follow video showing you 3 different versions of the Plank.


2. Russian Twist

The Russian twist is a fantastic exercise that works the abdominal muscles responsible for rotation (the oblique’s to be specific) in a big way.

With these, we want to set up in what many would consider the ‘top’ position of a sit up. Once there, we want to lean back slightly and elevate our feet from the floor – this is the position we maintain throughout the entire movement.

While holding this position, we want to tap the ground either side of us with both hands – eg. Left side then right side – this is a single repetition.


3. Reverse Abdominal Crunch

Our last exercise is arguably the most taxing.

It is similar to an abdominal crunch, but rather than moving our body, we are actually going to be moving our legs.

With this, we want to start by lying on our backs, with our knees drawn up to our chests and our back flat on the ground.

From here we are slowly going to extend our legs out straight in front of us until we feel like we can’t go any further without our backs coming off the floor – from this position we will bring our legs back to our chest – this is a single rep.


30 Day Ab Challenge Workouts for Women

When it comes to these exercises for women, we recommend using the following structure to your ab workouts every day.

Perform each movement back to back for the prescribed amount of time or reps, and then rest for 2 minutes.

Repeat for the total number of rounds.


Plank Russian Twist Reverse Curl Rounds
Days 1 – 10 30 seconds 20 reps 10 reps 3
Days 11 – 20 45 seconds 30 reps 15 reps 4
Days 21 – 30 60 seconds 40 reps 20 reps 4


30 Day Ab Challenge Workouts for Men

And for men, we recommend using the following structure to your ab workouts every day.

Perform each movement back to back for the prescribed amount of time or reps, and then rest for 2 minutes.

Repeat for the total number of rounds.


Plank Russian Twist Reverse Curl Rounds
Days 1 – 10 60 seconds 30 reps 20 reps 3
Days 11 – 20 90 seconds 45 reps 30 reps 4
Days 21 – 30 120 seconds 60 reps 40 reps 4


The 30 Day Ab Challenge Diet

Now this isn’t a typical diet – but rather a set of principles we want you to adhere to over the course of the 30 days.

In doing so, you are going to create the perfect environment for fat loss, the results of which will be truly massive.


Eliminate all processed carbohydrates

When we eat processed carbohydrates (think pastas, breads, rice, soft drinks, and junk foods), we see an increased secretion of insulin (our key fat storage hormone).

By avoiding those foods that cause insulin secretion, we reduce the amount of insulin within the blood – and as a result fat storage is reduced AND fat tissue becomes more readily available to be broken down and used for energy.

The result of which is greatly enhanced fat loss.


Eat a fist full of lean protein with every meal

Increasing protein intake has shown to increase the amount of energy we burn at rest – irrespective of the amount of exercise we are doing.

Additionally, protein is extremely satisfying, where its consumption can reduce feelings of hunger throughout the day.

This subsequently reduces snacking, and therefore lowers total daily energy intake.

Poultry, red meat, pork, and eggs are the main sources of protein to include into your diet.

Protein supplements are recommended as an easy protein snack, as are protein balls. Both of these offer a simple way to curb cravings for sweet food, allowing us to keep our diet on track easily and effectively.


Drink More Water

Our final tip is a simple one – drink more water.

Drinking water can help fat loss through two mechanisms.

First up, it ensures our cells are hydrated and healthy.

This assists the body transport fats in and out of our cells, increasing their availability to be broken down and used for energy.

Secondly, drinking water can reduce our hunger signals, eliminating the need for snacking through the day.

Through these two mechanisms, we will see a significant increase in abdominal fat loss.



The 30 Day Ab challenge offers a unique and effective way to build abdominal strength and get a flatter tummy.

Using both smart dietary and exercise strategies, we can guarantee you will see results as quick as humanly possible.

And never forget to do a warm down routine after any exercise!


Struggling with the exercises above?

If you find it a struggle to hold your own weight with your arms, therefore making the exercises above too hard, this great exercise video below shows you some super Ab’s exercises you can do standing up….


Let us know

Give it a try and see the results for yourself – and with this in mind, we would love to hear how you get on – so please drop us a comment and we will get back to you ASAP.



Do NOT do the above challenge if you are pregnant. We also strongly recommend you consult your doctor before beginning any exercise and / or diet program. You should be in good physical condition and be able to participate in the exercise and if you feel at all unwell throughout any period of the above programme please stop immediately and speak to your doctor.

When participating in any exercise or exercise program, you should also understand that there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge from any and all claims or causes of action, known or unknown, arising out of’s negligence.

Demmy James

Demmy James is a fitness buff, strength and conditioning specialist and content contributor with Muscle & Strength. He is constantly looking to inspire and motivate others to achieve their own health and fitness goals through his writings. Follow him on Twitter for more tips and guides.

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