The 30-Day Abs Challenge to Carve Your Core

Get set to show off your waistline with this core-centric sculpting plan.
Female-Abs
tucko019 / M+F Magazine

Ready to get fit?

Start this plan
  • Goal

    Abdominal Definition, Hypertrophy, Fat Loss

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

  • Goal

    Abdominal Definition, Hypertrophy, Fat Loss

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

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 Lacy 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!”

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: One minute per move (unless otherwise stated). Rest 30 seconds between moves.

 

The Plan

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  • Goal

    Abdominal Definition, Hypertrophy, Fat Loss

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

Week 1
  • Day 1

    Abs

    3 min

    3

    No

    Abs

  • Day 2

    Rest

  • Day 3

    Abs

    3 min

    3

    No

    Abs

  • Day 4

    Abs

    3 min

    3

    Yes

    Abs

  • Day 5

    Rest

  • Day 6

    Abs

    3 min

    3

    No

    Abs

  • Day 7

    Rest

Week 2
  • Day 1

    Abs

    3 min

    3

    Yes

    Abs

  • Day 2

    Rest

  • Day 3

    Abs

    3 min

    3

    Yes

    Abs

  • Day 4

    Abs

    3 min

    3

    No

    Abs

  • Day 5

    Rest

  • Day 6

    Abs

    3 min

    3

    Yes

    Abs

  • Day 7

    Rest

Week 3
  • Day 1

    Abs

    3 min

    3

    Yes

    Abs

  • Day 2

    Rest

  • Day 3

    Abs

    3 min

    3

    No

    Abs

  • Day 4

    Abs

    3 min

    3

    Yes

    Abs

  • Day 5

    Rest

  • Day 6

    Abs

    3 min

    3

    No

    Abs

  • Day 7

    Rest

Week 3
  • Day 1

    Abs

    3 min

    3

    Yes

    Abs

  • Day 2

    Rest

  • Day 3

    Abs

    3 min

    3

    No

    Abs

  • Day 4

    Abs

    3 min

    3

    Yes

    Abs

  • Day 5

    Rest

  • Day 6

    Abs

    3 min

    3

    Yes

    Abs

  • Day 7

    Rest