The 30 Day Ab Challenge For Beginners


Why you should do the 30 day ab challenge for beginners

If you have been thinking about doing something about your midsection but you don't know where to start. Maybe your doctor told you that you have a weak core and that is the reason for your back pain.

Perhaps, you are just like millions of people who don't like what they see in the mirror and want to do something about it. Try this ab challenge for beginners for 30 days, and you will have a stronger core in no time.

Why you should do the 30-day ab challenge for beginners

Participating in a 30-day ab challenge for beginners can offer several benefits:

Establishing a Routine: Committing to a 30-day challenge helps you develop a consistent exercise routine. Consistency is key when it comes to seeing progress in fitness goals.

Building Core Strength: Ab exercises target the muscles of your core, including the rectus abdominis, obliques, and transverse abdominis. Strengthening these muscles can improve posture, stability, and balance.

Improving Overall Fitness: A strong core is essential for performing everyday activities and other forms of exercise effectively. By improving your core strength, you can enhance your performance in activities like running, lifting weights, or playing sports.

Boosting Confidence: As you progress through the challenge and start to see improvements in your abdominal strength and appearance, you'll likely experience a boost in confidence and self-esteem.

Creating Healthy Habits: Engaging in regular physical activity is an important component of a healthy lifestyle. By completing the 30-day ab challenge, you're establishing a habit of prioritizing exercise and taking care of your body.

Measurable Progress: The structured nature of a 30-day challenge provides a clear timeline and specific exercises to follow. This makes it easier to track your progress over time and set achievable goals.

Accessible for Beginners: Many 30-day ab challenges are designed with beginners in mind, featuring exercises that are appropriate for individuals who may be new to working out or have limited experience with core exercises.

Motivation and Accountability: Joining a challenge with a community or accountability partner can provide motivation and support throughout the 30 days. Sharing progress, tips, and encouragement with others can help keep you on track and motivated to stick with the program.

Overall, participating in a 30-day ab challenge for beginners can jumpstart your fitness journey, improve your core strength, and set you on the path to achieving your health and wellness goals.

How to do the ab challenge

You can start at the beginning of the month or anytime you like. You do the prescribed exercises every day except for one day a week in which you have a total rest from working your core. Even though on my chart I have that you rest on Tuesday and Sunday, you can choose any day of the week to rest, make the schedule work best for you.

If you feel that you won't complete the month, do the challenge with a friend or friends. The accountability buddy system has proven to keep you on track and improve your ability to finish your goal.

It is a super easy program to follow, and it will take you less than 15 minutes per day. After the 30 days are up, you can continue with the program by adding on extra exercises that you may have found. You can also increase the reps and time, especially with the planks.

How to do the ab exercises

Check out the videos on YouTube below to be sure that you are doing each exercise correctly. Below I provided pictures of the plank at various levels.

The beginner plank exercise can be done on any elevated surface like a firm mattress, table, or side of a couch. If you feel that the incline plank is too easy and you can get on the floor, move to the plank that you do on your knees.

The next level up, you will plank with your legs straight, and your knees off the floor. When you perform the plank, try to engage your abdominal muscles.*

*How do you engage your abdominal muscles during an ab workout?

Exhale and pull your stomach muscles in. Try bringing your belly button to your spine. Don't hold your breath, you should still be able to breathe. You will feel your abdominal and side muscles tighten up.

Planks for Beginners
 Advanced level.  

The 30-day ab challenge pdf

I recommend that you purchase the above package because it not only focuses on you getting flat abs, but becoming healthier from head to toe. The 30-day ab challenge pdf includes the following:

The 30-Day Ab Challenge For Beginners Calendar
Food Diary
Measurement chart and before/after picture display
Exercise chart

If you just want the 30-day ab challenge pdf without the hassle of coming back here, you can buy it from my Etsy shop. It is an instant download and no physical copy will be sent. The 30-day ab challenge for beginners.


  1. Yes, I want a better mid-section - but I don't seem to possess any discipline in any area of my life at the moment! Thanks for linking up with Medical Mondays.

  2. I have a love hate relationship with planks :) I normally do part of them with weights to work my arms. I have a great midsection, but the closer I get to 40 the more effort it takes to keep my arms in shape!

  3. Since I had my baby boy, planks are not my friend. I continue to work at it, because I want my abs strength back. Thanks for the post:)

  4. Thanks for sharing! I wanna start working out but I have no idea where to start or what exercises to do, so this is a really great help :)

  5. I think I could do this! Doesn't look like it would take very long!! Great to see you on the MM grid! Thank you!

  6. I love this! I am currently trying to lose the weight I was targeting before I got pregnant in 2011. This is very doable for me :) Thanks

  7. Oh wow, thanks for sharing! I am so out of shape but am really wanting to. Thanks for the breakdown of what to do. I am definately a beginner!

  8. Thanks for sharing will start this tomorrow

  9. So glad i found this!
    Could this be combined with the beginners squats?

  10. Thank you for creating this challenge :) I plan to incorporate it into my workout next week!

  11. I'm going to try this out because , if been told my core is weak

  12. This looks like a great program!

  13. Greatful to found this blog
    Greatful to found this blog


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