While we always point out that maintaining your fitness in the long run depends on creating a consistent training plan with achievable goals, we are also fans of occasional ambitious short-term challenges. That's because you'll be amazed at what you can achieve in just 30 days if you make an effort yourself – and this is a great way to stay motivated.
This 30-Day Abdominal Challenge Developed by Taofique Folarin As a trainer at the boutique gym, Sweat It London, this is an excellent example. At the end of the 30 days you not only have a much better defined set of abdominal muscles, but also a much stronger core, which brings a lot of benefits – from easier everyday movements to improved body posture, to more mobility and power in sports or at home Lifting weights.
With only four full rest days in the entire period, however, it will not be an easy journey. Here you will find all the information you need to complete the plan.
How to Perform this 30 Day Abdominal Challenge
"This challenge not only targets all parts of the abdominal muscles, but also affects your core endurance," says Folarin. "It's more intense and allows you to notice your improvements every day until you master every exercise until the 30th day."
The workouts use only bodyweight exercises so you can do them anywhere, anytime, when you have time. It makes it easier to stick to the plan, no matter what life throws at you. Even better, the exercises are suitable for all fitness levels.
Each week of the plan includes the same workout for five days, which increases the difficulty of exercising by extending the daily exercise to ten seconds by the workout, pressing 60 seconds. The timer will reset at the beginning of the next week, but you will also add an exercise to the workout. In the first week, you will do a workout with three movements, in the second week, a four-step workout, and so on.
You will also increase the intensity once a week with a HIIT workout with an interval of 300. 40 seconds of work, 20 second break for five sets. "The HIIT improves your stamina and burns the fat so you can see the solid abdominal muscles you've just built," says Folarin.
Then round off the schedule on days 29 and 30 with your hardest HIIT and abdominal training, the time to demonstrate (for yourself and for whoever you watch ̵
If the 30-day challenge gives you an insatiable desire for more abdominal training, or you'd rather train in the supportive environment of a group class, you can sign up for Folarin's Pillar Killer Abdominals and Sweat It's Core Class ,
Guidelines for the abdominal muscles
Lie on your back with outstretched arms to the ceiling and your legs with bent knees at an angle of 90 °. At the same time, lower your right leg, straighten it straight and stretch your left arm towards the floor until it is just above the floor, and then bring it up again and repeat it with the opposite limbs.
Lie on your back with your knees bent and your feet on the floor. With the core muscles, lift your torso off the ground until it is vertical, then lower it again to take off.
Sit on your knees with your legs bent and keep your feet just above the ground. Lean back so that your upper body is at an angle of 45 ° to the floor. Join your hands in front of your chest and then twist your torso back and forth.
Lie on your back. Keep your legs as straight as possible, and lift them up until the soles of your feet point to the ceiling. Slowly back to the start.
From one print position, put one knee to the chest and then the other. Continue with alternating knees.
Move from a plank position carried by your forearms with one hand up to bring you into a push position, then drop arm to arm onto your forearms.
HIIT Exercises Form Guides
Run on the spot and bring your knees as close to your chest as possible.
Jump both legs forward Your feet land outside your hands. Then jump your feet back to the starting position.
Jump as high as you can and raise your knees to your chest. Land quietly and go directly to another jump.
Stand in a print position (and make a print up, if you want), then jump your feet back to your hands and get up and jump straight up. Land gently and repeat.
30-day Abs Challenge
|Day 1||Exercises Dead Beetle, Sit-Up, Russian Turn Time 30sec each|
|Day 2||] Exercises Dead Beetle, Sit-up, Russian Twist time 40sec|
|Day 3||exercises Dead Beetle, sit-up, Russian Twist time ] 50sec each  Day 4||Exercises Dead Beetle, Sit-Up, Russian Turn Time Each 60sec|
|Day 5||Exercise High Knee Sets 5 Time 40sec Rest 20sec|
|Day 6||Exercises Dead Beetle, Sit-Up, Russian Twist Time 60sec Each|
|Day 8||Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise Time 30sec each|
|Day 9 ] Exercises Dead beetle, sit-up, Russian twist, leg raises Time Each 40sec|
|Day 10||Exercises Dead beetle, sit-up, Russian torso, leg raises Time 50sec respectively|
|11. Day||Exercises Dead beetle, sit-up, Russian rotation, leg raises Time each 60sec|
|Day 12||Exercise Frogger Sets 5 Time 40sec Rest 20sec|
|Day 13||Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise Time 60 seconds each|
|Day 14||Rest||Day 15  Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise, Mountaineer Time Each 30 Seconds|
|Day 16||Exercises Dead Beetle , sitting up, Russian rotation, leg raises Time each 40sec|
|Day 17||Exercises Dead beetle, sit-up, Russian rotation, leg raises Time 19659036] Day 18||Exercises Dead fault, sit-up, Russian rotation, leg raises Time 60sec each  Day 19||Exercise Tuck Jump Sets 5 Time 40sec ] Rest 20sec|
|Day 20||Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise Time 60 sec each|
|Day 21||Rest||] Day 22||Exercises Dead Beetle, Sit-Up, Russian rotation, Leg raises, Gehplanke Time Each 30 seconds|
|Day 23||Exercises Dead beetle, sitting, Russian rotation, Leg raises, Gehplanke Time 40sec each  Day 24||Exercises Dead beetle, sit-up, Russian turn, leg raises, tarpaulin Time Each 50sec|
|Day 25||Exercises Dead beetle, sit-up , Russian Twist, Leg Raise, Walking Plank Time 60sec each|
|Day 26||Exercise Burpee Sets 5 Time 40sec Rest 20sec|
|Day 27||Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise, Walking Stick Time 60sec|
|Day 29||Exercises High Knee, Frog, Tucksprung, Burpee Rounds 3 Time 40sec ] Rest 20sec|
|Day 30||Exercises Dead Beetle, Sit-Up, Russian Twist, Leg Raise, Walking Plank Rounds 2 Time each 60sec|