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30 Day Ab Challenge

By: Lindsey Bomgren, CPT | March 3, 2025

Strengthen and sculpt the upper abs, lower abs, obliques, glutes and six-pack muscles with this free, 30-day ab challenge. This cohesive program includes a variety of bodyweight and weighted ab workouts designed to build stability in the core in around ten minutes a day. Each of the daily core workouts includes beginner and advanced modifications.

Jump To Week 1
Jump To Week 2
Jump To Week 3
Jump To Week 4

Build a stronger core at home in around ten minutes a day with this 30 day ab challenge.

This ab challenge is designed specifically for busy women like you – whether you’re a mom juggling it all, managing a career, or simply want to prioritize your fitness. Time is precious, so this plan is not only effective but also doable within your busy schedule.

Forget the pressure of achieving a “six-pack” (though a stronger core is a great side effect!). This challenge focuses on functional fitness, meaning the exercises you’ll do will translate directly into everyday life. You can make everything from carrying groceries to chasing after the kids to crushing your next full body strength workout easier.

The best 30-day workout challenge for abs isn’t just about crunches. This plan includes core exercises that activate your deep core muscles, like planks, dead bugs, mountain climbers and leg raises.

This plan is progressive, so we’ll gradually increase the intensity and complexity of the ab workouts as your core gets stronger. We’ll start with foundational, bodyweight movements that focus on proper form and engaging the right muscles.

Then, we’ll progress to more challenging, weighted abs exercises that target different areas of your core – the obliques, the rectus abdominis, and the transverse abdominis (your deepest core muscle). Complete as many reps as you can within the timed interval, always prioritizing form over speed.

After 30 days of dedicated core training, you’ll notice a difference. Don’t be surprised if you feel muscles you never knew you had! Rest is just as important as the workouts themselves, so be sure to focus on form and recovery.

Woman performing toe tap as example of upper ab exercises

GET STARTED

Download Your FREE Ab Challenge

Download the PDF calendar so you can easily access your daily ab workouts.
Download Plan

Who This Workout Plan Is Designed For

  • Fitness beginners looking to build foundational core strength for better posture and stability.
  • Intermediate and advanced fitness enthusiasts who are working to improve the muscular endurance of their core.
  • Busy moms who want to tone and sculpt their abs in just ten minutes a day.
  • Anyone who wants to develop a stronger mind-muscle connection and improve their ability to engage the core muscles.
  • Those who have taken a break from a fitness routine and are looking for quick and effective workouts to gradually rebuild their fitness level.
  • Anyone looking to strengthen their core to better support their spine, reducing the likelihood of back pain and other injuries.
  • Those whose fitness goals include seeking noticeable changes in the tone and definition of their abdominal muscles.
  • Please note that this ab challenge is not designed for pregnancy or those immediately postpartum. Instead, try these Pregnancy Safe Ab Exercises, or this Postpartum Diastasis Recti Workout Plan.
30 day ab challenge calendar

Week 1

Day 1: 5-Minute Standing Pilates Abs

Day 2: 10-Minute Total Abs on Mat

Day 3: 7-Minute Lower Abs

Day 4: 7-Minute Upper Abs

Day 5: 7-Minute Standing Ab Circuit

Day 6: 10-Minute Abs and Butt

Day 7: 5-Minute Resistance Band Ab Workout

Week 2

Day 8: 10-Minute Daily Abs

Day 9: 7-Minute Quick Standing Abs

Day 10: 10-Minute Lower Abs

Day 11: 10-Minute Obliques

Day 12: 10-Minute Standing Abs

Day 13: 10-Minute Mat Abs

Day 14: 5-Minute Dead Bug Abs

Week 3

Day 15: 15-Minute Pilates Abs

Day 16: 5-Minute Mat Abs

Day 17: 7-Minute Lower Abs

Day 18: 7-Minute Upper Abs

Day 19: 15-Minute Kettlebell Abs

Day 20: 5-Minute Intense Abs

Day 21: 5-Minute Standing Pilates Abs

Week 4

Day 22: 10-Minute Intense Abs

Day 23: 10-Minute Weighted Abs

Day 24: 10-Minute Lower Abs

Day 25: 10-Minute Obliques

Day 26: 5-Minute Kettlebell Ab Workout

Day 27: 5-Minute Best Ab Workout

Day 28: 10-Minute Daily Abs

Week 5

Day 29: 10-Minute Barre Abs

Day 30: 7-Minute Ab Challenge

Find This Workout Plan On Youtube

youtube icon YouTube Playlist

30 Day Ab Strengthening Plan Details

1. Gym Equipment Needed:

These ab workouts can be done with just your bodyweight. Some workouts include optional equipment:

Dumbbells (Discount Code: NML). Each workout will have a recommended dumbbell weight, usually between 5-15 pounds.

Kettlebell (Discount Code: NML). Option to substitute one heavy dumbbell instead.

Mini Loop Resistance Band (Discount Code: NML)

2. Time Requirement: 

Varies from 5-15 minutes a day, 7 days per week.

For the best results, I recommend adding this ab challenge onto another strength training workout plan.

3. Fitness Level:

Appropriate for all fitness levels. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.

4. Cost:

Free! No sign up needed, this is a free workout plan.

FAQs

What Will Happen If I Do An Ab Workout Every Day?

You’ll certainly notice a stronger core if you do an ab workout every day. That said, your abs need time to rest and rebuild after a workout, just like any other muscle group. Pay attention to how your body feels, and incorporate rest days as you need to. I recommend using a variety of exercises targeting different abdominal muscles (upper, lower, obliques) to avoid overworking specific areas. You can also incorporate full body and abs, as well as arms and abs workouts into your routine. 

What Diet And Workout Plan Works Best For A 30-Day Ab Challenge?

For the best results, pair a 30-day ab challenge with a split training workout plan and a high-protein meal plan. Focus on lean protein sources, as protein is essential for muscle repair and growth, which can help define your abdominal muscles.

Is It Possible To Get Abs And/Or A Flat Stomach In 30 Days?

In order to see a flat belly or defined abs, you need to reduce overall body fat and belly fat. This takes time and requires targeted exercises that strengthen the core, as well as eating in a calorie deficit. Focus on a balanced diet with plenty of fruits, vegetables and lean protein, and incorporate regular cardio HIIT workouts to burn calories and promote overall fat loss.

How To Download and Use This Core Strength Workout Plan

  1. Download the 30-Day Ab Challenge PDF by clicking here, or bookmark this webpage for reference as daily workouts are outlined above. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 30-Day Ab Challenge.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More Workout Programs

Pair With

Pin This 30-Day Fitness Challenge

sample week of 30 day ab challenge

Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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2 comments

  1. Hi team! I love all the workouts!! Can you please tell me the best workouts to target the lower stomach? Thank you for your help 🙂
    Emily

    Reply
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