30-Day Abs Challenge

Home | Challenge | Beginner: 30 Days

Prepare to transform your midsection with this 30-day abs challenge designed for beginners. This at-home workout program includes a variety of exercises to target every area of your core, helping you build strength and definition. From alternate heel touches and flutter kicks to elbow to knee side plank crunches, you'll engage your abdominal muscles from all angles. Consistency is key in this challenge, so commit to completing each exercise daily to see real results in just 30 days. Remember to pair your workout with a balanced diet to support your fitness goals and give your body the nutrients it needs to thrive.

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  • Day 1

    This workout is a challenging but effective routine aimed at strengthening and toning the abdominal muscles. The exercises are designed to target various parts of the core, including the lower abs, obliques, and overall core stability. The workout consists of 10 different exercises, each to be performed for 10 reps and repeated for 3 sets. It starts with alternate leg raises, which is an excellent exercise for engaging the lower abdominal muscles. This is followed by flutter kicks, scissors, alternate oblique crunches, straight leg windshield wipers, elbow to knee side plank crunches, alternate heel touches, lying floor leg raises, floor crunches, and floor oblique crunches. To maximize the effectiveness of this ab workout, focus on maintaining proper form throughout each exercise. Engage the core muscles and avoid relying solely on momentum. Additionally, incorporating a healthy diet and overall fitness routine can help support the development of strong, defined abs. It's important to listen to your body and gradually increase the intensity and difficulty of the workout as your strength and endurance improve.

    #Exercise / Sets
    1Alternate Leg Raises3 sets • 10 reps
    Alternate Leg Raises
    2Flutter Kicks3 sets • 10 reps
    Flutter Kicks
    3Scissors3 sets • 10 reps
    Scissors
    4Alternate Oblique Crunches3 sets • 10 reps
    Alternate Oblique Crunches
    5Straight Leg Windshield Wipers3 sets • 10 reps
    Straight Leg Windshield Wipers
    6Elbow to Knee Side Plank Crunches3 sets • 10 reps
    Elbow to Knee Side Plank Crunches
    7Alternate Heel Touches3 sets • 10 reps
    Alternate Heel Touches
    8Lying Floor Legs Raises3 sets • 10 reps
    Lying Floor Legs Raises
    9Floor Crunches3 sets • 10 reps
    Floor Crunches
    10Floor Oblique Crunches3 sets • 10 reps
    Floor Oblique Crunches
  • Day 2

    Are you ready to sculpt and strengthen your core muscles? This intense ab workout is designed to target every part of your midsection, helping you achieve a strong, defined core. The routine consists of 10 different exercises, each aimed at engaging and challenging your abdominal muscles. To kick things off, start with alternate leg raises. Maintain controlled movements to engage your lower abs effectively. Next, transition into flutter kicks and scissors to work on your deep core muscles and hip flexors. These exercises also help improve overall stability and balance. For the second part of the workout, focus on oblique muscles with alternate oblique crunches and side plank crunches. These movements will help define and tone your obliques, giving your core a well-rounded appearance. Finish off the routine with floor exercises like heel touches, leg raises, floor crunches, and oblique crunches to ensure a thorough and complete workout. Remember to maintain proper form throughout each exercise. Keep your core engaged and focus on controlled movements to maximize the effectiveness of the workout. With consistency and dedication, you'll see improvements in your core strength and definition in no time!

    #Exercise / Sets
    1Alternate Leg Raises3 sets • 10 reps
    Alternate Leg Raises
    2Flutter Kicks3 sets • 10 reps
    Flutter Kicks
    3Scissors3 sets • 10 reps
    Scissors
    4Alternate Oblique Crunches3 sets • 10 reps
    Alternate Oblique Crunches
    5Straight Leg Windshield Wipers3 sets • 10 reps
    Straight Leg Windshield Wipers
    6Elbow to Knee Side Plank Crunches3 sets • 10 reps
    Elbow to Knee Side Plank Crunches
    7Alternate Heel Touches3 sets • 10 reps
    Alternate Heel Touches
    8Lying Floor Legs Raises3 sets • 10 reps
    Lying Floor Legs Raises
    9Floor Crunches3 sets • 10 reps
    Floor Crunches
    10Floor Oblique Crunches3 sets • 10 reps
    Floor Oblique Crunches
  • Day 3

    Get ready to sculpt and strengthen your core with this intense abs workout. The routine consists of 10 exercises designed to target different areas of the abdominal muscles, helping you achieve a well-rounded and defined midsection. To kick things off, you'll start with 3 sets of alternate leg raises, focusing on engaging your lower abs and stabilizing your core. Following this, you'll perform flutter kicks, scissors, and alternate oblique crunches to work on various angles of your abs and obliques. The workout continues with straight leg windshield wipers to challenge lateral stability, elbow to knee side plank crunches for oblique emphasis, and alternate heel touches for those hard-to-reach love handles. You'll then transition to lying floor leg raises to engage the lower abs, floor crunches for overall abdominal strength, and finish with floor oblique crunches to ensure no area is left untouched. Remember to focus on controlled movements and engage your core throughout each exercise to maximize the effectiveness. By dedicating yourself to this comprehensive abs routine, you'll be well on your way to developing a rock-solid core.

    #Exercise / Sets
    1Alternate Leg Raises3 sets • 10 reps
    Alternate Leg Raises
    2Flutter Kicks3 sets • 10 reps
    Flutter Kicks
    3Scissors3 sets • 10 reps
    Scissors
    4Alternate Oblique Crunches3 sets • 10 reps
    Alternate Oblique Crunches
    5Straight Leg Windshield Wipers3 sets • 10 reps
    Straight Leg Windshield Wipers
    6Elbow to Knee Side Plank Crunches3 sets • 10 reps
    Elbow to Knee Side Plank Crunches
    7Alternate Heel Touches3 sets • 10 reps
    Alternate Heel Touches
    8Lying Floor Legs Raises3 sets • 10 reps
    Lying Floor Legs Raises
    9Floor Crunches3 sets • 10 reps
    Floor Crunches
    10Floor Oblique Crunches3 sets • 10 reps
    Floor Oblique Crunches
See the full workout in the Fitwill app.
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