There’s a reason so many selfies feature a sexy set of six-packs: Well-defined abs are the hallmark of fitness, a chance to show off the hard work you’ve put in with training and diet. And this one-month plan can help take your middle to the next level. “I’m a big fan of mixing up exercises so you never get bored and creating challenges so you always feel like you’re improving,” says trainer Lacey Stone, who designed this program. Equally important is diet: “If you eat poorly, you won’t see results, but if you do the routine and get your diet in order—hello, midriff!”For the full routine >>>The Ultimate 30-Day Ab Challenge
The Challenge
Weeks 1 and 2
Frequency: Four times a week. Time: One minute per move (unless otherwise stated) Rest 30 seconds between moves.
Week 3
Frequency: Four times a week.Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves.
Week 4
Frequency: Four times a week. Time: Two minutes per move (unless otherwise stated). Rest 30 seconds between moves.
2 of 5
Week 1
DAY 1
AB REACH
Lie faceup on floor with legs lifted above hips and arms above shoulders. Crunch up, reaching toward toes, then lower back to start.PLANK30 to 60 seconds.RUSSIAN TWIST 1Sit on floor with knees bent and hands held lightly together in front of you. Lean back about 45 degrees, engaging abs. Rotate torso to right as far as you can; return to center and rotate to left.
DAY 2
JACK KNIFE 1Lie faceup on floor with knees bent and arms extended past ears. Reach hands toward legs as you lift knees toward hips; lower and repeat.SIDE PLANK30 to 60 seconds per side.MOUNTAIN CLIMBER45 to 60 seconds.
DAY 3
YOGA BOAT 1Lie faceup on floor with knees bent, feet flat on floor, and hands at sides, palms up. Lift feet a few inches off floor while also lifting head and shoulders, contracting abs, legs, and glutes. Hold 30 to 60 seconds.LOW TO HIGH DBSit at end of weight bench, legs extended, and place a light dumbbell between feet. Lean back 45 degrees, keeping abs tight. Keeping legs together, bring knees toward chest. Lower back to floor without touching down; repeat for one minute. KNEELING WOODCHOPPERKneel on floor holding weight in both hands in front of you. Bring weight down to outside of right leg, then rotate from core to lift weight diagonally across body and above left shoulder. Lower in same path and repeat for 30 seconds, then switch sides and repeat.
DAY 4
Pick your three favorite moves.
3 of 5
Week 2
DAY 1
AB REACH WITH BALLSee Week 1; add medicine ball in hands.PLANK60 to 90 seconds.RUSSIAN TWIST 2See Week 1; raise feet.
DAY 2
JACK KNIFE 1See Week 1.SIDE PLANK60 to 90 seconds per side.MOUNTAIN CLIMBER60 to 90 seconds.
DAY 3
YOGA BOAT 2Lie faceup on floor with legs extended, hands at sides, and palms up. Lift feet a few inches off floor while also lifting head and shoulders, contracting abs, legs, and glutes. Hold for 30 to 60 seconds.LOW TO HIGH DBSee Week 1. KNEELING WOODCHOPPER See Week 1.
DAY 4
Pick your three favorite moves.
4 of 5
Week 3
DAY 1
FULL BODY TAPLie faceup on floor with knees bent, feet flat on floor, and arms above head next to ears. Lift upper body to sitting position, tapping floor between feet. Slowly reverse position back to start; repeat.PLANK TAPBegin in full plank position, hands on floor below shoulders and legs extended behind you in a wide stance. Keeping abs tight and head in line with spine, tap right hand to left shoulder. Return hand to floor and repeat on opposite side.MED BALL RUSSIAN TWISTSee Week 1; add medicine ball in hands. Bring ball to each side, rotating from torso; alternate sides.
DAY 2
JACK KNIFE 2(See image)SIDE PLANK DIPFrom side plank, dip bottom hip toward floor, then return to elevated position. Repeat for 30 seconds; switch sides.ROTATIONAL MOUNTAIN CLIMBERBegin in a full pushup position, hands below shoulders and legs extended behind you. Bring right knee toward left shoulder, keeping upper body as still as possible, then quickly return to start and repeat, this time bringing left knee toward right shoulder. Repeat for 45 to 60 seconds.
DAY 3
YOGA BOAT FLUTTER KICKSee Week 2, but this time flutter-kick legs up and down as you hold position for 30 to 60 seconds.OFF-THE-BENCH CRUNCHLie on a flat bench with hips at edge of bench, legs extended off floor, and hands behind head. Lift head and shoulders off bench as you bring knees toward chest; lower and repeat for one minute.MED BALL OBLIQUE TOSSKneel on floor a couple of feet from a wall, left knee bent 90 degrees in front of you and right knee on floor. Hold medicine ball with both hands in front of hips (A).Rotate torso and bring ball to the right, then rotate back to the left, explosively throwing the ball as hard as you can against the wall (B). Let the ball drop to the floor, then pick it up and repeat.
DAY 4
Pick your three favorite moves.
5 of 5
Week 4
DAY 1
FULL BODY TAP WITH MED BALLSee Week 3, but this time hold a medicine ball above head. Tap ball between feet as you rise up.PLANK JACK(See image, below)MED BALL RUSSIAN TWISTSee Week 3, but this time lifting feet throughout.
DAY 2
JACK KNIFE 3See Week 2, legs straight, but this time holding a medicine ball.STAR SIDE PLANKLie on right side with legs stacked, right shoulder and forearm directly in front of you. Lift hips and right leg off floor in a side plank. Fro here, lift left leg above right while brining left hand above left shoulder. Keep head in line with spine and abs engaged. Hold 30 seconds; switch sides and repeat.ROTATIONAL MOUNTAIN CLIMBERSee Week 3.
There’s a reason so many selfies feature a sexy set of six-packs: Well-defined abs are the hallmark of fitness, a chance to show off the hard work you’ve put in with training and diet. And this one-month plan can help take your middle to the next level. “I’m a big fan of mixing up exercises so you never get bored and creating challenges so you always feel like you’re improving,” says trainer Lacey Stone, who designed this program. Equally important is diet: “If you eat poorly, you won’t see results, but if you do the routine and get your diet in order—hello, midriff!”
Time: One minute per move (unless otherwise stated) Rest 30 seconds between moves.
Week 3
Frequency: Four times a week.
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves.
Week 4
Frequency: Four times a week.
Time: Two minutes per move (unless otherwise stated). Rest 30 seconds between moves.
Week 1
DAY 1
AB REACH
Lie faceup on floor with legs lifted above hips and arms above shoulders. Crunch up, reaching toward toes, then lower back to start.
PLANK
30 to 60 seconds.
RUSSIAN TWIST 1
Sit on floor with knees bent and hands held lightly together in front of you. Lean back about 45 degrees, engaging abs. Rotate torso to right as far as you can; return to center and rotate to left.
DAY 2
JACK KNIFE 1
Lie faceup on floor with knees bent and arms extended past ears. Reach hands toward legs as you lift knees toward hips; lower and repeat.
SIDE PLANK
30 to 60 seconds per side.
MOUNTAIN CLIMBER
45 to 60 seconds.
DAY 3
YOGA BOAT 1
Lie faceup on floor with knees bent, feet flat on floor, and hands at sides, palms up. Lift feet a few inches off floor while also lifting head and shoulders, contracting abs, legs, and glutes. Hold 30 to 60 seconds.
LOW TO HIGH DB
Sit at end of weight bench, legs extended, and place a light dumbbell between feet. Lean back 45 degrees, keeping abs tight. Keeping legs together, bring knees toward chest. Lower back to floor without touching down; repeat for one minute.
KNEELING WOODCHOPPER
Kneel on floor holding weight in both hands in front of you. Bring weight down to outside of right leg, then rotate from core to lift weight diagonally across body and above left shoulder. Lower in same path and repeat for 30 seconds, then switch sides and repeat.
DAY 4
Pick your three favorite moves.
Week 2
DAY 1
AB REACH WITH BALL
See Week 1; add medicine ball in hands.
PLANK
60 to 90 seconds.
RUSSIAN TWIST 2
See Week 1; raise feet.
DAY 2
JACK KNIFE 1
See Week 1.
SIDE PLANK
60 to 90 seconds per side.
MOUNTAIN CLIMBER
60 to 90 seconds.
DAY 3
YOGA BOAT 2
Lie faceup on floor with legs extended, hands at sides, and palms up. Lift feet a few inches off floor while also lifting head and shoulders, contracting abs, legs, and glutes. Hold for 30 to 60 seconds.
LOW TO HIGH DB
See Week 1.
KNEELING WOODCHOPPER
See Week 1.
DAY 4
Pick your three favorite moves.
Week 3
DAY 1
FULL BODY TAP
Lie faceup on floor with knees bent, feet flat on floor, and arms above head next to ears. Lift upper body to sitting position, tapping floor between feet. Slowly reverse position back to start; repeat.
PLANK TAP
Begin in full plank position, hands on floor below shoulders and legs extended behind you in a wide stance. Keeping abs tight and head in line with spine, tap right hand to left shoulder. Return hand to floor and repeat on opposite side.
MED BALL RUSSIAN TWIST
See Week 1; add medicine ball in hands. Bring ball to each side, rotating from torso; alternate sides.
DAY 2
JACK KNIFE 2
(See image)
SIDE PLANK DIP
From side plank, dip bottom hip toward floor, then return to elevated position. Repeat for 30 seconds; switch sides.
ROTATIONAL MOUNTAIN CLIMBER
Begin in a full pushup position, hands below shoulders and legs extended behind you. Bring right knee toward left shoulder, keeping upper body as still as possible, then quickly return to start and repeat, this time bringing left knee toward right shoulder. Repeat for 45 to 60 seconds.
DAY 3
YOGA BOAT FLUTTER KICK
See Week 2, but this time flutter-kick legs up and down as you hold position for 30 to 60 seconds.
OFF-THE-BENCH CRUNCH
Lie on a flat bench with hips at edge of bench, legs extended off floor, and hands behind head. Lift head and shoulders off bench as you bring knees toward chest; lower and repeat for one minute.
MED BALL OBLIQUE TOSS
Kneel on floor a couple of feet from a wall, left knee bent 90 degrees in front of you and right knee on floor. Hold medicine ball with both hands in front of hips (A).
Rotate torso and bring ball to the right, then rotate back to the left, explosively throwing the ball as hard as you can against the wall (B). Let the ball drop to the floor, then pick it up and repeat.
DAY 4
Pick your three favorite moves.
Week 4
DAY 1
FULL BODY TAP WITH MED BALL
See Week 3, but this time hold a medicine ball above head. Tap ball between feet as you rise up.
PLANK JACK
(See image, below)
MED BALL RUSSIAN TWIST
See Week 3, but this time lifting feet throughout.
DAY 2
JACK KNIFE 3
See Week 2, legs straight, but this time holding a medicine ball.
STAR SIDE PLANK
Lie on right side with legs stacked, right shoulder and forearm directly in front of you. Lift hips and right leg off floor in a side plank. Fro here, lift left leg above right while brining left hand above left shoulder. Keep head in line with spine and abs engaged. Hold 30 seconds; switch sides and repeat.
