About our 30 day Ab workout challenge
Our 30 day Ab challenge for beginners will help strengthen your core, improve your posture, and make you a healthier person. From all the workouts available we have found that Abs and squat 30 day challenges are the most popular. That is because of all the benefits you get from strengthening your Abs.
Benefits of doing Ab exercises
If you’re on this page then chances are you already know the benefits of strengthening your Abs. Here’s a quick list of the benefits of doing the 30 day Abs challenge.
- Reduce Body fat : One of the best ways of losing weight is building muscles. More muscles mean higher metabolism which helps burn body fat faster. Building muscles in your abdominals will therefore reduce your body fat, and give you a slimmer and firmer waistline.
- Less back pain: A lesser known benefit is that abdominal exercises actually help reduce back pain. That’s because they are vital in strengthening your back muscles and spine.
- Improved posture: It includes Exercises that strengthen your core muscles, this then leads to improving your overall posture.
- They make you stronger: By strengthening your torso, ab exercises make it easier for you to carry heavier weights.
The 30 day Ab challenge guidelines
The 30 day ab challenge is straightforward. Start by doing 16 reps of each exercise on day 1. And then increase each ab exercise by 1 rep every day. So by the end of the 30 days, you’ll be doing 45 reps of each ab exercise. Looking for something more difficult? See our Advanced 30 day ab challenge.
How to do each exercise
Before starting the 30 day ab challenge for beginners make sure that you know how to do each type of Abs exercise safely, using the correct form. Taking the time to understand how to do each exercise will make the process easier, and will ensure that you do not damage your back or strain any muscles.
How to do regular crunches
- Start by lying down on your back and placing your arms either across your chest or behind your head. Place your feet on the floor with your knees bent at a 90 degree angle. Your feet should be hip-width apart.
- Pull your abdominal in and lift your head, neck and shoulders.
- Count to 10 and then come back down.
Watch this video to make sure you get it right.
How to do Bicycle Crunches
Bicycle crunches are like regular crunches with some add-ons. In addition to doing a regular crunch you also lift your legs and bring them towards your chest (one at a time).
- Start by lying down on your back and placing your arms either across your chest or behind your head. Place your feet on the floor with your knees bent at a 90 degree angle. Your feet should be hip-width apart.
- Lift one leg up and bring it towards your chest. Simultaneously lift your head and shoulder of the ground and pull it towards the lifted leg.
Bird Dog Crunches
Bird dog crunches sound made up but we promise you they’re not. They provide some variation to regular crunches since you’re not lying on your back while doing them.
- Start by getting on the floor on your hands and knees. Your hands should be directly below your shoulders, and your knees below your hips.
- Make sure your back is flat and straight.
- Lift your right leg up straight behind you, and your left hand up straight ahead.
- Count to 10 and then move them back to their starting position.
- Repeat with the opposite hands and legs.
Planks
You can choose to do either the forearm plank or a regular plank depending on how experienced you are. The forearm plank is easier to do. It is the same as a regular plank (described below) except you are on your forearms and your shoulders are directly over your elbows instead of your hands.
- Start by getting on the floor on your hands and knees.
- Lift your knees of the floor so that your hands are directly below your shoulders.
- Make sure your hands should be straight and directly below your shoulders, and your head should be in line with your back.
Watch how to do both types of planks below.
If you want to focus just on planks then take a look at our 30 Day Plank Challenge
Tips for completing the 30 day Ab challenge for beginners
Start small.
If you find day one of the 30 day ab challenge difficult then you need to reduce the number of reps you are doing each day. Do 10 reps of each type of exercise instead of 15 reps. Or even do 5 reps.
Remember the goal here is to gradually increase your strength. If you take on too much you are more likely to give up. Small successes will keep you motivated and help you stick to the challenge.
Choose a time of day and place you will do the exercise
Decide when you will do your exercises every day. Are you most fresh and active in the mornings? Or perhaps you only get time in the evenings after you’ve put your kids to bed.
Either way chose a time of the day when you’re actually free and try to follow the same exercise routine each day.
Similarly, decide where you’ll do the exercises. In your bedroom right before bed? Or perhaps in your lounge. Place your exercise mat within eyesight in that room so that you’re reminded of doing the exercises.
Stay Accountable
Tell someone about your plan to do the 30 day challenge. And ask them to hold you accountable.
Don’t skip 2 days in a row
I often recommend taking a break once a week from the exercises. Just to give your body a rest. But I also suggest never skipping 2 days in a row.
That’s because If you skip the Abs exercises two days in a row you’re much more likely to skip them again on the third day.
If you’re tired and don’t feel like doing the exercises then scale it down if you have to. But make sure you do at least 1 rep of each kind of exercise.
Complete the 30 days
You may start to feel like the exercises are too difficult as the number of reps increases each day. It’s okay to tone down the number of reps per day. Just don’t stop doing them!
You may decide to increase the exercises by 1 rep every other day. Or every 3 days. That’s okay. Just complete the 30 days.
You’ll be surprised what a difference it’ll make if you stick to these ab exercises for 30 days straight.