Looking for a 30-day abs challenge that will blitz that belly fat? Then we have the ultimate plan for you.
In the 30-day plan, Amy Tarr, a personal trainer and founder of Giant Leap Training has combined the best fat-burning exercises with tum-toning moves to help you get the abs you’ve always dreamed of.
‘These exercises include some cheeky cardio, which burns the fat on top of the muscles, so you can see all your good work,’ explains Amy.
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‘They target your deep core, waist, and upper and lower abs. Plus, they’ll improve your core stability, which is key for developing a flat stomach.’
And, don’t worry - you don’t have to do a single stomach crunch!
30-day abs challenge: 6 key moves
Before you get going on our 30-day abs workout plan, master the six key moves below.
‘There can be a temptation to rush through sets without properly engaging your core muscles,’ explains Amy. ‘Keep it slow and steady to ensure your abdominals are worked properly and your back is protected.’
- Standing torso rotations
Stand with your feet shoulder-width apart and clasp your hands behind your head - or you can rest a broom on your shoulders and wrap your arms over it. Tense your abs and keep them tense while you swing to the right. Hold the position for three seconds, before swinging to the left. Move your head, chest and torso all at the same time, and avoid leaning in to the move.
- Boat pose
This is also known as Navasana in yoga. Adding some yoga poses to your abs regime will give your core a great workout. To too boat pose, sit down with your legs straight out in front of you and your hands on the floor at either side. Lean back slightly and raise your legs off the floor, so you form a ‘V’ shape with your body. Extend arms forwards so they’re in line with your shoulders. Begin by holding for 10 seconds to master the move.
- Lying knee tucks
Lie on the floor with your spine in a neutral position (i.e. neither tucked under or overextended). Keeping your legs straight, raise them off the floor, before bending the knees and tucking them in towards your chest. Slowly lower back down to just above the floor. Avoid placing your hands behind your head as this can cause neck strain.
- Spiderman plank
Start in a high plank position with your feet hip-width apart and weight distributed evenly between the top and lower part of your body. Bring your left knee as close to your left elbow as you can, then return to the starting position, before repeating on the other side.
- Walk-outs
Start in a standing position with your feet hip-width apart. Slowly lower into a squat with your hands out in front of you, until your palms reach the floor. Walk your hands out until your body is outstretched and in a plank position. Hold for 3-5 seconds before walking back on your hands to return to a standing position. Up the intensity by dropping down into a forearm plank instead of extended plank.
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Lie down on your back with arms spread out to the side. Keeping your legs straight and together, raise them off the floor to 90 degrees. Lower your legs as far as you can to the left before returning them to the centre and then lowering them to the right.
30-day abs challenge workout plan
Ready to put those moves into action? Get going with your 30-day abs workout plan below!
When doing the moves, think about your breathing and try to keep your abdominals engaged throughout the exercise. Also, if you find that your neck aches, place your tongue at the roof of your mouth. This will prevent the neck muscles from tensing too much.
Ok - let’s do this!
Day 1
5 x Standing torso rotation
10 seconds x Boat pose
5 x Lying knee tuck
Day 2
6 x Standing torso rotation
12 seconds x Boat pose
6 x Lying knee tuck
Day 3
7 x Standing torso rotation
14 seconds x Boat pose
7 x Lying knee tuck
Day 4
8 x Standing torso rotation
16 seconds x Boat pose
8 x Lying knee tuck
Day 5
9 x Standing torso rotation
18 seconds x Boat pose
9 x Lying knee tuck
Day 6
10 x Standing torso rotation
20 seconds x Boat pose
10 x Lying knee tuck
Day 7
11 x Standing torso rotation
22 seconds x Boat pose
11 x Lying knee tuck
Day 8
Rest day - consider getting one of the best foam rollers and doing some recovery exercises.
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Day 9
12 x Standing torso rotation
24 seconds x Boat pose
12 x Lying knee tuck
Day 10
13 x Standing torso rotation
26 seconds x Boat pose
13 x Lying knee tuck
Day 11
14 x Standing torso rotation
28 seconds x Boat pose
14 x Lying knee tuck
Day 12
15 x Standing torso rotation
30 seconds x Boat pose
15 x Lying knee tuck
Day 13
16 x Standing torso rotation
32 seconds x Boat pose
16 x Lying knee tuck
Day 14
17 x Standing torso rotation
34 seconds x Boat pose
17 x Lying knee tuck
Day 15
18 x Standing torso rotation
36 seconds x Boat pose
18 x Lying knee tuck
Day 16
Rest day
Day 17
5 x Spiderman plank
5 x Walk-out
5 x Windscreen wiper
Day 18
6 x Spiderman plank
6 x Walk-out
6 x Windscreen wiper
Day 19
7 x Spiderman plank
7 x Walk-out
7 x Windscreen wiper
Day 20
8 x Spiderman plank
8 x Walk-out
8 x Windscreen wiper
Day 21
9 x Spiderman plank
9 x Walk-out
9 x Windscreen wiper
Day 22
10 x Spiderman plank
10 x Walk-out
10 x Windscreen wiper
Day 23
11 x Spiderman plank
11 x Walk-out
11 x Windscreen wiper
Day 24
Rest day
Day 25
12 x Spiderman plank
12 x Walk-out
12 x Windscreen wiper
Day 26
13 x Spiderman plank
13 x Walk-out
13 x Windscreen wiper
Day 27
14 x Spiderman plank
14 x Walk-out
14 x Windscreen wiper
Day 28
16 x Spiderman plank
16 x Walk-out
16 x Windscreen wiper
Day 29
18 x Spiderman plank
18 x Walk-out
18 x Windscreen wiper
Day 30
20 x Spiderman plank
20 x Walk-out
20 x Windscreen wiper
Congratulations! You’ve completed our 30-day ab challenge.
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