30-Day Flat Abs Challenge To Torch Belly Pooch

This 30-day flat abs challenge is all you need to strengthen your core muscles so you’ll get stronger and fitter week after week.

Wanna transform your entire body in the next month? This flat abs challenge is the best way to start your transformation.

Even though these exercises mainly target your abdominal muscles, it does not mean the rest of your body is neglected. No, you’ll get a total body blast with this challenge.

Since the core muscles are responsible for stability and power, it is therefore mandatory to focus on their development.

And, as a bonus, a strong midsection improves posture and prevents lower back pain. You’ll end up looking taller and more confident.

And, if you need more reasons to do your abdominal workout, check out this resourceful article.

Now let’s dive into this 30-day flat abs challenge and learn how you can easily tone your back and abdominal muscles in just four weeks.

30-Day Flat Abs Challenge

Before getting into the actual challenge, you should test your strength and stamina with a simple, quick circuit.

Do as many reps as you can in 30 seconds for each exercise. Count them and note them down for each exercise.

You’ll repeat this circuit after the last day of the challenge to see how much stronger you’ve gotten over the course of the 30-day flat abs challenge.

This is a more accurate method to measure your progress than weighing yourself every day.

At the end of the challenge, don’t stop there! Build a new one with more reps and sets. Also, add weights if you feel you must level up your workout.

Now, it doesn’t matter what muscle groups you’re targeting; if the overall layer of fat doesn’t melt, you won’t be able to show off your chiseled muscles.

So it is recommended to add a daily cardio session to your workout regimen. Think of 30 minutes of running in the park, a few laps around the track, or an hour of walking with your dog.

There are numerous activities you can engage in to burn more calories and get fit. Just find your favorite one and stick with it for the entire 30-day flat abs challenge (and even afterward).

The Best Exercises For Flat Abs

Here are the best HIIT exercises that will target your abdominal muscles:

1. Dead Bug

Here is how to properly perform the Dead Bug exercise:

1. Lie flat on your back with your arms fully extended towards the ceiling.
2. Raise your legs until your thighs are parallel to your arms.
3. Keep your knees bent at 90 degrees. This is your starting position.
4. Extend your left leg and lower your right arm towards the floor at the same time.
5. Keep them just above the floor for a second. Don’t touch the floor!
6. Then bring them back to the starting position and repeat with the opposite arm and leg.
7. Alternate for 50 seconds to complete a set.

2. Sit-Ups

If you’re looking to achieve a flat abdomen, you can’t skip sit-ups. Here’s how to do them:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your core muscles to lift your upper body off the ground.
3. When your torso is vertical, wait for a second and slowly get your spine back on the mat.
4. Repeat for 50 seconds to complete a set.

3. Russian Twists

This core exercise is great to build strength not only in your abs but your back muscles too. Here are the steps to do Russian Twists properly:

1. Sit on the mat with your knees bent and feet above the floor.
2. Lean your torso back until it’s at about 45 degrees to the floor.
3. Bring your hands together in front of you at chest level.
4. Twist your torso from side to side and try to touch the floor with your elbows. At the same time, slightly drop your knees to the opposite side.
5. Alternate sides for 50 seconds to complete a set.

4. Leg Lifts

This exercise is perfect to engage your lower abdominal muscles and build v-shape abs. Here’s how to do Leg Lifts/Raises:

1. Lie flat on your back with your legs straight and arms beside you.
2. Slowly raise your legs toward the ceiling then lower them slightly above the floor.
3. Keep your back flat on the mat and your legs straight at all times.
4. Repeat for 50 seconds to complete a set.

5. Mountain Climber

This is a high-intensity exercise that will both burn the extra fat and build your core muscles. Here’s how to properly perform the Mountain Climbers exercise:

1. Get down on the mat in a push-up position with arms fully extended and hands in line with the shoulders.
2. Bring one knee up toward the center of the stomach.
3. Then lower it down and repeat with the other leg.
4. Alternate sides for 50 seconds to complete a set.

The Challenge

To get the best results in just 30 days, you need to increase the number of sets like this:

• Start with just 3 sets per day. That’s 15 minutes of your time.
• Starting from the sixth day, do 6 sets per day. The workout time becomes 30 minutes.
• Then, after 15 days, increase the number of sets to 9. That’s 45 minutes of abs exercises daily.
• Finally, during your last 5 days of the flat abs challenge aim for 12 sets (one-hour workout).

By systematically increasing the number of sets and, implicitly, the workout time, you’ll avoid getting stuck in a rut.

This system can also be applied to other challenges that target other muscle groups such as glutes, legs, arms, chest, or even calves.

Hopefully, this 30-day flat abs challenge is everything you’re looking for in a workout to get abs at home, without expensive fitness equipment or gym memberships.