The Beginner’s Guide to 30 Day Ab Challenge

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sexy-female-stomach

REMEMBER: You Will Look AWESOME After Our 30 Day Ab Challenge! INCLUDED: The Workouts & Schedule, Printable Plans, Charts & Calendars + 5 Very Helpful Mobile Apps!
Last Update: June 2017

Can you get ripped abs in just one month? Take the 30-day abs challenge and find out. This one-month fitness program is designed to tone and strengthen most of your core muscles.

Strong and powerful core offers numerous health benefits, according to trainer Jon Hinds from MensFitness.com:

  • Improved sports performance
  • Prevents lower-back pain
  • Improved posture
  • Better breathing
  • Slimmer waistline

More than 400,000 people were courageous enough to take it already. Do you have what it takes to finish it? Let’s find out what this new hype is all about.

This Article Includes (ToC)

  1. 30-Day Ab Challenge Charts & Calendars
  2. Helpful Apps to Track Your Progress
  3. Before & After Tummy Images
  4. The Best Diet for Your Challenge
  5. Meal Plan with Schedule

30 Day Ab Challenge Charts & Calendars

1. Dare Bee

DareBee abs challenge

Challenge overview
DareBee-abs-challenge mini

Author: Darebee.com
Exercises: Sit ups, flutter kicks, planks
Difficulty: Beginners / Intermediate

Main features: Just three simple exercises, no rest days, useful timer on official website, ability to track progress, printable high-resolution poster

Dare Bee offers a really simple and totally workable calendar to help you stay on the right track all month long.

Dare Bee offers a really simple and totally workable calendar to help you stay on the right track all month long. You will only be doing three exercises here.

  1. Sit-ups (see video below)
  2. Flutter kicks (see video below)
  3. Elbow planks (see video below)

Don’t be fooled; though. These get really tough towards the end. You will be doing 4-minute long elbow planks by day 30 and there are no rest periods either!

Underneath the calendar is a nifty timer, so you can time your planks perfectly. A printable, high-resolution version of the calendar can also be downloaded from the site.

#1. Sit Ups

https://www.youtube.com/watch?v=E056aYzzFjo

#2. Flutter Kicks

https://www.youtube.com/watch?v=eEG9uXjx4vQ

#3. Elbow Planks

https://www.youtube.com/watch?v=XMxHTNPPgxM

2. Fit Girl Code

Challenge overview
Schedule AbChallenge mini

Author: Fit Girl Code
Exercises: Powerboat pose, reverse crunch scissor kicks, oblique crunches, planks
Difficulty: Intermediate / advanced

Main features: Four unique exercises, includes rest days, useful video tutorial, printable high-resolution poster

Fit Girl Code offers a challenge that includes four different exercises, rest periods, and a large printable workout chart is provided to help you stay on track.

FitGirlCode’s challenge is just like the plan below, but instead of sit-ups, you’ll be doing hip raises (i.e. bridges). A large printable workout chart is provided to help you stay on track.

So you will be doing the following:

  1. Powerboat pose (see video below)
  2. Reverse crunch scissor kicks (see video below)
  3. Oblique crunches (see video below)
  4. Planks (see video above)

This also includes rest period every four days. If you’re not sure how to do some of the exercises, a video tutorial is provided as well.

FitGirlCode also reminds you that eating healthy is just as important as working out. Not sure how to get started? You’ll find plenty of great recipes on the site.

#1. Powerboat Pose

https://youtu.be/cbu_2YNYSMI?t=1m22s

#2. Reverse Crunch Scissor Kicks

https://youtu.be/cbu_2YNYSMI?t=2m16s

#3. Oblique Crunches

https://youtu.be/cbu_2YNYSMI?t=3m14s

3. 30 Day Fitness Challenge

plan from 30DayFitnessChallenges

Challenge overview
30-day-ab-challenge-chart mini

Author: 30 Day Fitness Challenge
Exercises: Sit ups, crunches, leg raises, planks
Difficulty: Beginner / intermediate

Main features: Four simple exercises, includes rest days, useful video tutorials, printable poster

With 30 Day Fitness Challenge you’ll follow a workout routine with rest days and four exercises.

The core abs challenge from this website is the most popular one out there. Like Fit Girl Code, this website gives you a workout plan and exercise tutorials.

You’ll follow a workout routine with rest days and four exercises:

  1. Sit-ups (see video above)
  2. Crunches (see video below)
  3. Leg raises (see video below)
  4. Planks (see video above)

The great thing about this particular version is that you will be taking a rest day every four days.

#1. Crunches

https://www.youtube.com/watch?v=NIqgTCTd2MM

#2. Leg Raises

https://www.youtube.com/watch?v=l4kQd9eWclE

Helpful Apps to Track Your Progress

30 Day Ab Challenge FREE
challenge 2

Author: Vigor Apps
Overall rating: 4.5 out of 5.0
Number of reviews: 482
Compatible with: iOS 7.0 / Android 4.0 or later
iOS version: Available
Android version: Available

This 30-day ab challenge has 6 intense workouts with ab exercise for beginners and experts both!
30 Day Ab Challenge
ab challenge 4

Author: Jozic Productions Pty Ltd
Overall rating: 4.0 out of 5.0
Number of reviews: 282
Compatible with: iOS 9.0 / Android 4.0.3 or later
iOS version: Available
Android version: Available

This 30-day ab challenge has 6 workouts with 15 ab exercise variations suitable for both men and women of all ages.
30 Day Ab Challenge
abs challenge 3

Author: Charles Vanderhoff
Overall rating: 4.5 out of 5.0
Number of reviews: 17
Compatible with: iOS 9.0 / Android 4.1 or later
iOS version: Available
Android version: Available

This 30-day ab challenge has six levels of difficulty with exercise demo videos for each movement and possibility to track your results.
30 Day Ab Fitness Challenges
IMG challenge one

Author: Shane Clifford
Overall rating: 4.5 out of 5.0
Number of reviews: 234
Compatible with: iOS 8.0 or later
iOS version: Available
Android version: Not available

A simple 30-day exercise plan, where you do a set number of ab exercises each day with rest days thrown in!
30 Day Ab Challenge FREE
Ab challenge 5

Author: Teer Studios
Overall rating: 4.3 out of 5.0
Number of reviews: 47,645
Compatible with: Android 2.2 or later
iOS version: Not available
Android version: Available

Follow the routine daily and tick off the days you have completed to keep track of your challenge progress.

Before & After Tummy Images

https://www.youtube.com/watch?v=yzheThGzRSs
Jessica and her personal story of 30-day ab challenge.
https://www.youtube.com/watch?v=w4JjS2csx6Y
Incredible work that this guy managed to achieve.
https://www.youtube.com/watch?v=bHfy_GcaxlI
See how this guy got ripped tummy thanks to the ab challenge.
https://www.youtube.com/watch?v=DgpH3y_ZeLc
Sharron shares her personal experience with 30-day ab challenge.

The Best Diet for Your Challenge

spinach with meat salad

Ever heard the saying “abs are made in the kitchen?” You can do crunches until you’re blue in the face, but if you don’t eat healthy, you’ll never see results. The good news is that you can still eat delicious meals without depriving yourself.

Men’s Health UK’s diet plan recommends to eat six times a day (about every two to three hours) and avoid any processed or refined foods. Use protein sources such as chickeneggsfish, and other lean meats as the basis for your meals.

Meal Plan with Schedule

Breakfast (8:00 am):
Get some starchy carbs such as oatmealsprouted bread, or fruit for a breakfast.

Snack (11:00 am):
In between meals, snack on seeds, avocados, olives or nuts such as almonds.

Lunch (1:00 pm):
Base your lunch on a sweet or regular potato, quinoa, or brown rice.

Snack (4:00 pm):
In between meals, snack on seeds, avocados, olives or nuts such as almonds.

Dinner (6:00 pm):
For dinner, make sure you eat vegetables. Avoid root vegetables and starchy carbs; though.

Snack (9:00 pm):
In between meals, snack on seeds, avocados, olives or nuts such as almonds.

Other tips:

Do not forget to drink a lot of water and allow yourself a cheat meal every 10 days. Drink your post-workout shake (if you’re having one) as soon as possible. It should include 20-30g of protein and 40-50g of carbs.

Essentially, you want to make sure you’re eating something every two hours. Why? This will keep your metabolism up and prevent you from crashing!

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Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.
  • Gg

    Thank you! Now quick question How do you maintain after the challenge is over?

    • caitlin

      I think you just keep going with day 30 🙂