Grab this FREE 30 Day Ab Challenge to build a strong core and tighten those abdominal muscles for a flatter stomach!

There’s no better time than right now to kick off a workout challenge!

For the next 30 days you will be doing daily workouts focused on core strength. I’ve been working out consistently for the past 4 years and sometimes I need a good challenge to get me motivated! This ab challenge is great because you can do it at the gym after your workout or at home.

As a mom of 3, I know how frustrating it is to have belly fat that just won’t go away! By now, we all have heard that you can’t spot reduce body fat. Trust me, I’ve tried! That’s why I’m combining my 30 day ab challenge with a 30 Day Water challenge. I know that drinking more water has amazing benefits so I plan to get the best results by cutting back on sugary drinks and alcoholic beverages during this 30 day challenge.

Over the past 4 years one of the most important things I have learned is that changing your body takes time. You can’t get 6 pack abs in 30 days, and you definitely can’t make serious changes to your body by working out alone. This Macro Meal Planner free printable can help you with nutrition…you know “abs are made in the kitchen!”

I designed this ab workout based off of my favorite core training I’ve done with online personal trainer Coach Mark Carroll. I love his programs because they are focused on lower body and upper body strength training. It’s all about progressive overload and building strength. I’ve now completed 2 challenges and the Bikini Body 12 week program. The workouts are amazing and I’ve definitely gotten stronger overall. Those programs include ab work each week, and I’ve pulled my favorite core exercises to create this 30-day ab challenge!

Ab Workout Routine Exercises + Free Printable

I have chosen 6 different exercises in order to build a stronger core. Proper form during these ab exercises is key to being successful during this workout program. Below you will find directions for how to complete each exercise in the daily core workouts.

During the abs workout challenge, you will do each exercise for a specific number of reps. Our goal by the end of the 30 day workout is to build up to 375 reps total.

This 30-day abs challenge can work for all fitness levels. You can always modify the ab workouts to be harder or easier so you can reach your fitness goals!

Secret Weapon: Daily Steps

This past fall I noticed that hitting daily steps of 10,000 or more made a huge difference in maintaining my weight and it helped significantly when I was dieting to lose weight. I’ve added the Tik Tok Treadmill Workout as part of my daily steps goal. It’s simple set the treadmill to 12% incline, 3 mph, for 30 minutes. Basically, walking up hill for 30 minutes. It’s a great low impact cardio workout!

30 AB Challenge Poster

Plank Shoulder Taps

Get into a plank position. Pick left hand up and touch right shoulder. Then put left hand back down to the floor. Pick right hand up and touch left shoulder. Each shoulder tap counts as 1 rep.

Mountain Climber

Start in a high plank. Pick your right foot up and move your right knee towards your right elbow. Then do the same thing on your left side. Pick your left leg up and move towards your left elbow.

Leg Raises

Leg raises or leg lift is a great way to work your lower abs. Lay on your back with your feet in the air and knees at a 90 degree angle. The bend in your knee is important to focus on your abs instead of your hip flexors during this exercise.

Russian Twist

Sit up with legs in front of you and knees bent. Heels should be on the floor. Rotate from the waist to the left and then right for a single rep. You can increase the difficulty by holding a weight in your hands as you twist.

V-Ups

Starting position is laying flat on your back. The raise both arms and legs at the same time into a sit up position.

Crunches

Lay flat on your back with knees bent and feet flat on the floor. Hands behind your head. Lift your head towards your stomach.

30 Day Workout Calendar Free Printable

Grab the 30 Day ab workout challenge free printable and get started today!

This 30 day calendar includes 30 daily workouts for core strengthening. Mark out each day you complete your workout. You can create a reward for yourself at the bottom of the page for when you complete the challenge! I love setting up fun rewards for myself like getting new workout clothes or getting my nails done. Something worth the work to celebrate completing my goal!

This digital download is in PDF format and available in color and black and white. You will need Adobe Reader to open the file. Then you can save it to your computer and print.

The 30 Day Ab Challenge is free to download! Share with your friends and family so you can complete the challenge together!

To download the PDF files click the purple link below the image.

30 Day Ab Challenge Free Printable

How to Be Successful with the Ab Workout Plan

These tips are to help you have the most effective core workout over the next 30 days!

• Drink water! Use water bottles to track your water intake. Try an 8×8 water challenge while you do this ab challenge! Increased water intake has been shown to decrease weight and improve overall health.
• Increase your daily steps. You would be surprised to see how being active throughout the day will help you lose stubborn fat!
• Cut back on sugar. Find your abs by cutting back on unhealthy snacks and sugary drinks.
• Increase vegetables and fruit. Eat more vegetables and fruit over the next 30 days. Nutrition is important and will help with weight loss so that you can show off your abs.
• Do your ab challenge first thing in the morning. Go ahead and get the challenge out of the way first thing in the morning. When I put things off, I usually end up not getting to it by the end of the day. Make the ab challenge a priority!
• Do the challenge with a partner! Find a friend or family member to complete the 30 day ab challenge with you. Accountability really helps on hard days when you would rather stay in bed or lay on the couch and watch TV.