This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat.
- 1 A Quick Note on Abs and Body Fat
- 2 Printable Spreadsheet Calendar + PDF
- 3 Ab Challenge Exercises
- 3.1 Lemon Squeezers
- 3.2 Toe Reaches
- 3.3 Mountain Climber Holds
- 3.4 Plank Up/Downs
- 3.5 High Knees
- 3.6 Dead Bugs
- 3.7 Leg Drops
- 3.8 Alternating Toe Touches
- 3.9 Scissors
- 3.10 Tuck Jumps
- 3.11 Russian Twists
- 3.12 Side Plank Rotations
- 3.13 Opposite Arm/Leg Lifts
- 3.14 Banana Rolls
- 3.15 Kneeling Medicine Ball Chops
- 3.16 Kneeling Medicine Ball Slams
- 3.17 Resistance Band Bicycle Presses
- 3.18 Resistance Band Plank Jacks
- 3.19 Bicycles
- 3.20 Burpees
- 3.21 Related Programs
A Quick Note on Abs and Body Fat
As described in the Lift Vault post on how to get six pack abs, if your abs are concealed behind a layer of fat, they won’t be visible no matter how strong they are. Diet is a crucial part of showing off your washboard stomach that is not covered in this 30 day challenge.
If you’re not sure how to get started with getting your diet on track, do some Googling on these topics:
Printable Spreadsheet Calendar + PDF
Here you can find a printable calendar as a spreadsheet and PDF. They are an interpretation of the original challenge that appeared on Shape and are meant to help facilitate participation.
If you don’t want to print out the calendar, you can simply make a copy of the Google Sheet and view it from your phone.
If you’re printing out the Google Sheet calendar, select Print --> Scale --> Fit to Page in order to have the entire spreadsheet fit on one piece of paper (screenshot example).
Ab Challenge Exercises
Below you will find the different exercises used over the course of the 30 day ab challenge and how to perform them with correct form.
For more details on each exercise, please see the original post on Shape.