30 Days Abs Challenge to Get A Strong and Sturdy Core

38 months ago

19 minute read.

30 Days Abs Challenge to Get A Strong and Sturdy Core

Getting in shape is hard but staying motivated to achieve those goals is harder. You tried giving a shot to boost your wellness but failed because you didn’t have a plan and proper guidance. Or maybe your excuses didn’t let you.

You can attain your fitness mantra by staying loyal to your body and committing to the 30-Days Abs Challenge at home on India’s largest wellness community platform-The Wellness Corner.

How to get abs at home in 30 days? Honestly, we aren't here to make any false promises. After all, everyone has a different body type and responds to exercises distinctly. Rest assured, the challenge will definitely take you one step forward towards your abs fantasy! How? Our wellness coaches will get you there.

Slam the thought “I can’t do it” and believe in “I am trying, I can and I will”. Step up, put on your untouched sports shoes, feel the pump, and if you stick with us throughout, we are sure, you are gonna nail it.

Take Up the 30-Days Abs Challenge

Follow these easy steps to participate-

Download The Wellness Corner app, find the 30-Day Abs Challenge banner on the home screen.
Every day we will be sharing a 'Workout of the Day.'
You will have to complete the workout and share a picture or video of you doing that particular workout.
To share a picture or a video, just tap on 'Check-In' and share your workout with fellow challengers.

Workout with Benefits

Talking about gains- What would you gain after 30 days of pure dedication?

Defined and Toned Sets of Abs, do tag us on Instagram with the handle wellness_corner when you flaunt the pictures.
Increased Core Strength, who doesn’t love increments?
Attain an Overall Stronger, Fitter, and Healthier Body.
PEPs (Performance Enhancement Points) on checking-in daily, which can be redeemed for exciting discount vouchers on well known-brands on completing tasks, how cool is that!
30 Days Abs Challenge for Beginners and Advance.
Happier Body Inside and Out. A healthy mind resides in a healthy body.
The best part- A Confident YOU!

Remember to Collect Your Rewards

Awaken your competitive spirits, have fun along the way during your transition towards a fit body and healthier self.

Completion Award- 3 lucky winners at the end of 30 Days Abs Challenge will get coupons* worth Rs 1000
Weekly Award- 3 lucky winners will be awarded coupons worth Rs 500 every week
Daily Award- 3 lucky winners will be awarded Rs 100 coupons daily** during the challenge duration

Sculpt Your Core in 30 days

Make sure to check-in every day till the end of this challenge. Let’s hustle and squeeze the workouts in our routine and turn this amazing 30 days plan into a grand success. Affirm that you are willing to witness a change and you’ll work for it because your wellness matters! Don’t forget to invite your friends and family members to take up the challenge. Better with someone than alone because good things should be shared.

*All the rewards can be utilized at The Wellness Corner store

**You can win the Daily Reward once in seven days

Week 1 - 30 Days Abs Challenge

Day 1 - Crunches (15 Reps X 3 Rounds)

Crunches help you build abdominal muscles, which are an essential part of your core. This exercise has been the mainstay of ab workouts for decades as it does not require any of those fancy gym equipment.

Beginners- To do the workout lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Place your hands lightly on either side of your head and gently curl your shoulders forward and up off the floor.

Advanced- To perform an advanced version of crunches, you can place your feet up in the air a few inches apart.

Day 2 - Leg Raises (15 Reps X 3 Rounds)

Doing Leg Raises regularly could improve the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who has a long sitting requirement. Not only will this move sculpt your core, but it also provides you with the flexibility essential for squats.

Beginners - To do this exercise lie down on your back, with your hands by your sides or under your buttocks. Legs straight out in front of you, ankles together, and feet slightly off the floor.
Lift your legs straight up in the air in an alternate manner. Breathe in as you lower your leg, and breathe out as you lift the other.

Advanced - To perform an advanced version of Leg Raises, you can raise both of your legs at the same time and hold them in the air for some time.

Day 3 - Forearm Plank (45 Sec X 3 Rounds)

Forearm Plank targets the core to build strength and increase stability. It is a great way to increase core strength while engaging your muscles in the shoulders and pelvis as well.

Beginners- To do this exercise go into a table-top position while on your forearm and knees. Lock yourself in place, keeping your shoulder blades apart. Hold for as long as possible.

Advanced- To perform an advanced version of Forearm Plank, you can slowly raise your knees up into the air and hold the position for a few seconds.

Day 4 - Butterfly Sit-Up (15 Reps X 3 Rounds)

Butterfly crunches and sit-ups are intermediate to advanced core exercises that take their cue from the regular crunch. For this exercise, you will have to keep your feet together with their soles touching. This will cause your knees to fall out to the side like a set of butterfly wings, which is why they are called ‘butterfly crunches’.

Beginners- To do Butterfly Crunches exercise lie on your back with your knees open and the soles of your feet together (in a butterfly position). Keep your arms behind your head and move your upper body as you are performing a crunch.

Advanced- To perform Butterfly Sit-Ups, maintain the same position as in Butterfly crunches and lengthen your hands so that they are resting on the floor. Now move your upper body, lifting the chest.

Day 5 - Flutter Kicks (15 Reps X 3 Rounds)

Flutter kicks are an exercise that works the muscles of your core, specifically the lower rectus abdominal muscles and the hip flexors. It is a particularly good exercise for swimmers who are working the muscles needed to propel themselves through the water with their legs. Flutter kicks sometimes also go by the name scissor kicks.

Beginners- To do Flutter Kicks lie on your back with your legs extended. Lift your feet up to a 90-degree angle off the ground, keeping your legs extended. Move one foot down while keeping the other foot up. Repeat the exercise with your other foot.

Advanced- To perform an advanced version of Flutter Kicks, keep your arms under your hips, palms facing down. Lower one leg and lift the other one and continue the alternating movement.

Day 6 - Russian Twists (15 Reps X 3 Rounds)

Russian Twists is a total core exercise that works your balance and builds stability in your spine. It trims your mid-section to develop the all-important core strength.

Beginners- To do Russian Twists, sit on the floor with your knees bend and feet press into the floor. In a smooth motion twist, keep your arms parallel to the floor or reach down to tap the floor beside you. Return to the starting position and repeat the movement on the other side.

Advanced- To perform an advanced version of Russian Twists, you need to hold your feet up in the air at about 30 degrees as you twist the same way as the original variation.

Day 7 - Bicycle Crunches (15 Reps X 3 Round)

Bicycle Crunch is a core move that lets you train your abs through rotation. It also helps you attain a strong core that could assist you in maintaining good posture and performing well at your daily tasks.

Beginners- To perform a lighter version of this exercise, you can try doing Cross Crunches. Lie flat on your back with your knees bent. Cross your right leg on top of the left knee, and support your head with the left hand. Crunch and bring your left elbow across your body and toward the right knee. Repeat for 15 reps and switch sides.

Advanced- To do this exercise lie flat on the floor with your lower back pressed to the ground and knees bent. Place your hands lightly on the sides of your head and curl your torso upwards so your shoulders are slightly raised off the floor. Lifting your feet from the floor go through a bicycle pedal motion, bringing your knees upwards, one-by-one. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

Week 2 - 30 Days Abs Challenge

Day 8 - Reverse Crunch (15 Reps X 3 Round)

Reverse Crunch is a core exercise that targets the muscles of the lower abdomen. It is an intermediate-level variation of the popular abdominal crunch exercise. It exercises the full length of the rectus abdominis muscle (the six-pack muscle).

Beginners- To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your head. Lower your feet back down just above the floor to complete one repetition.

Advanced- To do an advanced version of this exercise, straighten your legs and lift your hip off the floor, so that your thighs are perpendicular to the floor, return and repeat.

Day 9 - Plank Jacks (15 Reps X 3 Rounds)

Plank jacks are a core body exercise that strengthens all the muscles of the core and improves your stability. They can also help you strengthen the muscles of both the upper and lower body.

Beginners- To do Plank Jacks get into a push-up position with hands under shoulders and body straight from head to toes. Engage your core and bend your elbows, keeping them in towards the body. Now move a foot away from your body. Return to the starting position and repeat with your other foot.

Advanced- To perform an advanced version of Plank Jacks, come in an elbow plank position with your elbows under your shoulders and body straight from head to toes. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in a plank position as you quickly jump your feet back together. Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement.

Day 10 - Sit-Ups (15 Reps X 3 Rounds)

While Sit-Ups do not directly target stomach fat, they are a multi-muscle exercise. Sit-Ups require you to move all the way up, close to your knees, thereby activating more muscles than other core exercises.

Beginners- To do Sit-Ups lie with knees bent and join your toes to make a butterfly position. Engage your abs and lift your head, neck, and shoulders up. Keep your hands straight up in the air for extra support.

Advanced- To perform an advanced version of Sit-Ups, lie with your knees bent in an upward position. Place your hands behind your head, elbows pointing out, and raise your body upwards.

Day 11 - Scissor Kicks (15 Reps X 3 Rounds)

Scissor Kicks are an exercise in which you engage your core by leveraging the weight of your legs while kicking them like scissors. It helps build a stronger core and improves the movement of pelvic muscles.

Beginners- To do Scissor Kicks lie on your back with your arms down by your sides. Lift both of your legs a few inches off the ground and separate them slightly into a 'V' shape. Bring your legs together and Repeat.

Advanced- To perform an advanced version of Scissor Kicks, lift one of your legs slightly lower than the other and cross them as you complete the 'V' shape movement.

Day 12 - High Planks (45 Second X 3 Rounds)

High Plank strengthens your spine and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Doing this exercise could you maintain a good physical personality.

Beginners- People who have never done High Planks can start with Knee Plank. To do this exercise, Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders. Elevate your upper body off the ground, keep your knees on the ground, and try to be as straight as possible from your head, through your torso and hips, into your knees.

Advanced- To perform High Plank, plant hands directly under shoulders like a push up and raise your body up on toes. Do not allow your hips to the dropdown. Hold the tension in your core for some time.

Day 13 - Bird Dogs (10 Reps X 3 Rounds)

Bird Dogs is an excellent exercise that could stabilize your spine and strengthen the core. It also promotes proper posture and increases the range of motion.

Beginners- To do this exercise, position yourself on all fours with knees underneath the hips and wrists under the shoulders. Lengthen your left leg along with your right hand. Return to the normal position and repeat with other arm and leg.

Advanced- To perform an advanced version of Bird Dogs, you can engage your arm and leg on the same side instead of opposite sides.

Day 14 - Knee Tucks (20 Reps X 3 Rounds)

Knee Tucks strengthen many muscle groups, including the abdominals, low back, legs, and arms. It also targets several small muscles responsible for basic movement and stabilization.

Beginners- To do this exercise, sit down on the mat with feet apart and palms by the side of your hips so that your upper body should be off the mat.
Slowly extend one of your knees up as far as possible to your chest, keeping the other straight, until you feel a stretch in your abs. Return the knee to the starting position and repeat with the opposite leg.

Advanced- To perform an advanced version of Knee Tucks, move both of your legs forward while in the air instead of moving them one by one.

Week 3 - 30 Days Abs Challenge

Day 15 - Plank Alternating Raise (15 Reps X 3 Rounds)

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Doing Plank Alternating Leg Raises can help activate your ab muscles more than regular planks, and it is also effective at strengthening your core. A strong core is essential for good posture, better balance, and a healthier back.

Beginners- Start in a plank position with the forearm shoulder-width apart. Your shoulders, hips, and ankles should be in a line. Keep abs engaged and raise the right leg off the floor. Pause and feel the burn. Then lower your right leg back to the floor. Repeat with your left leg.

Advanced- Come into elbow plank position with your legs straight. With control, raise your left arm up as you simultaneously raise your right leg up off of the ground. With control, lower your left arm and right leg back to the starting position and repeat with the opposite arm and leg.

Day 16 - Mountain Climbers (20 Reps X 3 Rounds)

Doing Mountain climbers can help you, work up several different muscle groups, it is almost like getting a total-body workout with just one exercise. This can help to build cardio endurance, core strength, and agility.

Beginner: Start in a high plank position with shoulders stacked directly over wrists, hands place shoulder-width apart. Your body should form a straight line from shoulders to hips to heels. With a tight core, initiate the movement by driving your right knee in toward your chest, then quickly stepping it back to plank position. Immediately drive the left knee toward the chest, then quickly step it back into plank position. Continue to alternate. Perform the move slowly at first.

Advanced: To do an advanced version of this exercise, bring one knee toward the opposite elbow. Return to the starting position to repeat on the other side.

Day 17 - Knee Tuck Jack Knife (20 Reps X 3 Rounds)

Doing jack-knife can help you build strong abs, specifically the lower abs. It also improves posture, increases the flexibility and strength of the entire torso; externally and internally.

Beginner: Sit down with your hands on the mat, your legs fully extended, and lean back. Bend your legs and initiate the movement by driving your right knee in toward your chest and clap then immediately drive the left knees towards your chest and clap. Then repeat the movement.

Advanced: Lie flat on an exercise mat, extending your arms straight back behind your head, keep your ankles close to your hips. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.

Day 18 - Side Plank (45 Sec X 3 Round)

Doing side planks can help strengthen 3 muscle groups at once, the muscles in your shoulders, hips, and sides of your core. It helps in protecting your spine, improving your balance, and reducing your risk of a back injury.

Beginner: Come down on your side, making sure your shoulder is right over your elbow, straightening your bottom leg, keeping your upper leg bent for support. As you raise up, try to keep yourself as straight as possible from your knees, through your hips, into your torso and neck.

Advanced: Lie on your left side with your legs straight and feet stacked on top of each other. Place your left elbow under your left shoulder. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your left foot. Your body should be in a straight line from your ankles to your head. Repeat on the other side.

Day 19 - Superman (45 Sec X 3 Round)

Superman strengthens your lower back, works your glutes, and builds up your core. It can also help you work smaller ab muscles that the usual core exercises do not.

Beginners- To do the beginner version of the Superman exercise, lie on your belly with your arms stretched above your head (like Superman) and raise your left leg and right arm. Repeat with alternate leg and arm.

Advanced- To perform advanced Superman, raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body.

Day 20 - Hip Bridge (45 Sec X 3 Round)

Hip Bridge isolates and strengthens your gluteus muscles and hamstrings. When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of the lower back and hip.

Beginner: Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in. Hold this position for some time and then repeat.

Advanced: Lie on your back and bend your knees so your feet rest flat on the floor. Then raise one leg until it is stretched out straight. Push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself again, then repeat on the same side. Aim for 20 reps on one leg, then switch to the other.

Week 4 - 30 Days Abs Challenge

Day 21 - High to Low Plank (1 Minute X 3 Round)

Planks target and tone the entire body in one move. While there are several variations, high plank and low plank are go-to favourites. Planks help train Abs and support your spine at the same time.

Beginner: Lie on your stomach with toes tucked in and palms by your shoulders. Lift your entire torso off the ground with knees bent. Lower your entire torso into an elbow plank. Return to the high plank.

Advanced: Lie on your stomach with toes tucked in and palms by your shoulders. Lift your entire torso off the ground. Lower your entire torso into an elbow plank. Return to high plank.

Day 22 - Dead Bugs (1Minute X 3 Rounds)

This exercise could help you target your core without straining your lower back. It is a simple yet effective workout that could help in building stronger abdominal muscles.

Beginner: Lie face up on the floor with your arms and legs in the air, knees bent 90 degrees. Lower your right leg until your heel nearly touches the floor and your right arm until your hand nearly touches the floor overhead. Pause, then return to start and repeat on the opposite side.

Advanced: To perform an advanced version of this exercise, use alternate arms and legs. Use your left arm when you are stretching your right leg and repeat the opposite.

Day 23 - X Plank (45 Second X 3 Rounds)

X Plank is a full-body workout in itself as it allows stretching of a number of muscles. It strengthens your core by putting more pressure on it and also develops your stamina.

Beginner - Start on your hands and knees. Keep your shoulders directly above your wrists and your hips over your knees. Tuck your toes under and straighten your legs. Your core should be engaged. Press your hips and butt back. Push away slightly with your arms as you engage your core. You’ll be in an upside-down, V-shaped pose. Repeat.

Advanced: To perform an advanced version of this exercise, release your left hand to reach towards your right foot as you elevate your hips. Repeat with the opposite side.

Day 24 - Spider Plank (45 Second X 3 Rounds)

Spider Plank can give you a full-body workout, toning your abs, building flexibility in your hips and thighs. It also strengthens your arms, back, and core muscle groups.

Beginner: To do this exercise, lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders. Elevate your upper body off the ground to come in a push-up position maintaining a tight core and flat back, bring your right knee to your right elbow. Pause and slowly return each to the starting point.
Repeat with the other side and keep alternating.

Advanced: To perform an advanced version of this exercise, go into a table-top position while on your forearms.

Day 25 - Bear Crawl (45 Second X 2 Rounds)

Bear Crawl is one of the fundamental, full-body workouts which can help rehabilitate and strengthen your core. It also benefits your shoulder joints, leg muscles, and enhances cardiovascular conditioning.

Beginner: Come in a tabletop position, with your knees under your hips and palms under your shoulders. From this position raise your knee a few inches up from the ground for few seconds and come back to starting position and repeat.

Advanced: To do an advanced version of this exercise, lift your body up for a longer duration.

Day 26 - Alternate Heel Touches (20 Reps Each Side X 3 Rounds)

Simple yet effective, this exercise does not only target oblique muscles but also helps strengthen your core, prevent lower back pain, and improve your body posture. It is one of the great core exercises to add to your workout routine for hitting the core.

Beginner: To do this exercise, lie on your back, bend your knees and keep your arms at the sides. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Repeat the movement, this time to your left side.

Advanced: To perform an advanced version of this exercise, touch your left heel with your right hand and right heel with your left hand.

Day 27 - Plank Shoulder Tap (45 Second X 3 Rounds)

This exercise primarily helps strengthen your abdominal and chest muscles. Adding resistance to the traditional plank, Plank Shoulder Tap also increases your workout intensity.

Beginner: Get into a pushup position with hands under shoulders. Take the support of your knees. Do not allow your hips to the dropdown. Touch your left shoulder with your right hand and your right shoulder with your left hand.

Advanced: To perform an advanced version of this exercise, keep your body straight from head to toe without bending your knees.

Day 28 - Crab Toe Touches (20 Reps X 3 Rounds)

Crab Toe Touches is a great cardio move that helps you improve agility, develop core strength, and speeds up your metabolism. This exercise can also boost your weight loss and improve aerobic fitness.

Beginner: Sit on the floor with your feet in front of you and hands behind you. Now, take support of your elbows and feet to lift your body. Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes. Return to the original position and switch sides.

Advanced: To perform an advanced version of this exercise, lift your body on your feet and palms instead of taking the support of your elbows.

Day 29 - Windshield Wipers (20 Reps X 3 Rounds)

Windshield Wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles.

Beginner: Lie down keeping your back flat with no arching of the spine. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Raise your feet off the floor by bending your hips and knees to 90-degree angles. Rotate your right leg to one side, stopping short of touching the floor, and return back to the normal position. Repeat with the other leg.

Advanced: To perform an advanced version of this exercise, Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side.

Day - 30 V Hold (1 Minute Hold X 3 Rounds)

V Hold targets the abdominal muscles, tone down the obliques, strengthen your back muscles and challenge the entire core. It also works on your quadriceps and hamstrings at the same time.

Beginner: Begin in a seated position with hands and feet on the floor. Slowly and lift your legs up to an extended position at a 45-degree angle with your torso and fold your knees. Reach your arms straight forward or reach up toward your shins as you are able and hold for some time.

Advanced: To perform an advanced version of this exercise, keep your feet straight instead of bending your knees and hold until you feel pressure in your spine and abdomen.

Download The Wellness Corner app and win rewards worth Rs 2000 as you continue on your 30 days Ab challenge journey.

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