30-day abs challenge: get your best abs ever in just one month!

Get a flatter tum fast with our best ever fat-melting, ab-toning workout

Take our 30 day abs challenge for a killer core workout
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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 (opens in new tab), a personal trainer and founder of Giant Leap Training (opens in new tab) 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.

‘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

30 day abs challenge: Standing torso rotations

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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

30 day abs challenge: boat pose

(Image credit: Future)

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

30 day abs challenge: Lying knee tucks

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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

30 day abs challenge: Spiderman plank

(Image credit: Future)

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.

See how our writer got on when she attempted a plank every day for a month!

  • Walk-outs

30 day abs challenge: Walk-outs

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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.

  • Windscreen wiper

30 day abs challenge: Windscreen wiper

(Image credit: Future)

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.

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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Natalia Lubomirski

Natalia is a health and fitness journalist who has written for the likes of Woman & Home and Marie Claire, and likes to practice what she preaches when it comes to staying fit and well. She loves the outdoors and would happily swap the treadmill for the trail at any opportunity. As such, in her free time you'll likely find her up a mountain somewhere. She has hiked eight of the major mountain ranges across four continents, including the Appalachians, the Smokies, the Sierra Nevadas (where she hiked to the top of Half Dome during her honeymoon) and the Atlas Mountains, as well hitting the summits of Snowdon and Pen-Y-Fan (Brecon Beacons), Table Mountain in South Africa and the Blue Mountains in Australia. She was also a fencer for 13 years, wielding an epée for Team GB during her teenage years. Having recently welcomed a baby, Natalia is currently getting back into her fitness routine, and has her sights set on completing a triathlon, something she and her husband started out on before their bundle of joy arrived.