03/29/2026
This 30 Day Ab Challenge is designed to build upon itself for you to gain core
strength gradually. From beginners to athletes, this calendar is a challenge for all. On Day 1, you follow the Day 1 exercise. On Day 2, you do the Day 1 and Day 2 exercises. On Day 3, you do the Day 1, Day 2, and Day 3 exercises in a row, without
a break. And so forth. On Day 30, you follow all thirty exercises, starting from Day 1.
This amounts to a roughly 15-minute core workout by Day 30. Exercise modification can be discussed during group classes or personal training session
Day 1 Crunches, 20 reps
Day 2 Table Top Crunches, 20 reps
Day 3 Twisted Crunches, 20 reps
Day 4 Prayer Crunches, 20 reps
Day 5 Toe Tap Crunches, 20 reps
Day 6 Rope Climbers, 20 reps
Day 7 Oblique Crunches, 20 reps
Day 8 Side Crunches, 20 reps
Day 9 Back Extensions, 30 seconds
Day 10 High Plank, 30 seconds
Day 11 Rocking Plank, 30 seconds
Day 12 Plank Hip Dips, 20 reps
Day 13 Spiderman Planks, 20 reps
Day 14 Bird-Dog High Planks, 20 reps
Day 15 Side Plank, 15 seconds per side
Day 16 Side Plank Dips, 20 reps
Day 17 Down Dog Knee Pulls, 20 reps
Day 18 Plank Shoulder Taps, 20 reps
Day 19 Superman Kicks, 30 seconds
Day 20 Leg Lift Presses, 20 reps
Day 21 Seated Drumming, 30 seconds
Day 22 Bicycle Crunches, 20 reps
Day 23 Leg Extensions, 20 reps
Day 24 Flutter Kicks, 30 seconds
Day 25 Criss-Crosses, 30 seconds
Day 26 Straight Leg Bicycles, 20 reps
Day 27 Side Banana, 15 seconds per side
Day 28 Windshield Wipers, 20 reps
Day 29 Bicycle Claps, 20 reps
Day 30 V-Ups, 20 reps
