I understand that many reading this post and downloading the FREE PRINTABLE might be thinking, “This is my ticket to six-pack abs”, unfortunately, that’s not the way things work in the real world. Ultimately if you want a six-pack, it requires a low level of of body fat and a high level of muscle. You can’t achieve those without proper nutrition and training set-up. My coaching application is here for that.
That being said, this challenge is helpful in a lot of ways. Firstly, it’s going to teach the importance of proper core bracing, which is vital for any exercise. Secondly, the exercises in the challenge have been proven to support injury prevention, particularly in the lower back; thirdly, committing to this challenge can help with discipline, which is a key ingredient when it comes to achieving optimal health,
Moreover, a strong core improves posture, balance, and stability, making everyday movements easier and reducing the risk of falls as you age. So, while this challenge may not be a shortcut to instant six-pack abs, it might just be a catalyst for further improvements.
Testing your core
Before embarking on any programme, it’s a good idea to do some functional testing for your core. A functional test basically means a way of measuring how well your core muscles can support your spine and pelvis during different exercises, movements and positions. There is a range of tests out there, so feel free to search about them. However, if you’re starting out, I’ve created a list of tests to run through before you start:
Plank Test: Get in a prone plank position. hit the timer and see how long you can hold the plank for with good form. Use your time as your baseline
Side Plank Test: Lying on one side with legs stacked and forearm supporting the body, lift the hips off the ground to create a straight line from head to heels. Hold until you lose that straight line, and record your time. Repeat on the other side.
Bridge Test: Lie on your back with knees bent and feet flat on the floor, then lift the hips off the ground, creating a straight line from shoulders to knees. Hold this position for as long as you can and record your time.
Bird dog test: For the bird dog test, begin in a tabletop position with hands beneath shoulders and knees beneath hips. Extend your right arm and left leg simultaneously until they’re parallel to the floor. Maintain a braced core and neutral spine throughout. Hold this pose for 10 seconds, then alternate sides, repeating the movement for as many cycles as possible while preserving balance and proper form.
Before we get into the 30 day Abs workout challenge
A good core exercise workout challenge should train all the muscles of the core, not just the visible ones, with proper form. When done the right way, research shows that building a strong core is a great injury prevention tool, particularly to prevent lower back pain.
These include the following:
- Rectus Abdominis: Located at the front of the abdomen, this muscle group is responsible for flexing the trunk, as in crunches.
- Transverse abdominis: The deepest layer of abdominal muscles, crucial for stabilizing the spine and pelvis.
- Internal and External Obliques: These muscles, located on the sides of the abdomen, aid in trunk rotation and lateral flexion.
- Erector Spinae: The muscles of the lower back that help maintain proper posture and support the spine.
- Multifidus: Deep muscles along the spine that stabilize the vertebrae and contribute to spinal extension and rotation.
- Quadratus Lumborum: Located on the sides of the lower back, these muscles assist in lateral flexion and pelvic stability.
- Pelvic Floor Muscles: These muscles support the organs of the pelvis and contribute to core stability and control.
- Diaphragm: Though primarily a respiratory muscle, the diaphragm plays a role in core stability by assisting in breathing control and intra-abdominal pressure regulation.
30-day Ab Challenge Daily Workouts
As with any programme, you should start learning the foundations and work your way up the chain to build core strength. A natural starting point should be learning how to engage the muscles of the abdominal wall slowly but surely and add progressions from there. A 30-day calendar example is below and is suitable for a beginner fitness level, particularly the first week. You can follow along each day or add them to your existing workout routine.
For example, if you work out on a Monday, Wednesday, and Friday, you add Day 1, Day 2, and Day 3 core exercises to this workout. All the exercises are hyperlinked with the best tutorials I could find, so make sure to watch them first. Additionally, the exercises themselves require minimal time.
For best results, don’t go up a level until you can comfortably complete the previous one; if not, repeat the cycle until you can. Practice, practice, practice. This is not meant to be a high-intensity interval training programme. Take your time with everything.
Beginner level
- Day 1: Abdominal bracing (Sandwidch drills) – 2 X 12 reps
- Day 2: Abdominal bracing with heel slides – 3 X 12 reps
- Day 3: Abdominal bracing with leg lifts – 3 X 12
- Day 4: Abdominal bracing with Bridging – 3 X 12
- Day 5: Abdominal bracing with single leg lifts – 3 X 12
- Day 6: Rest day
- Day 7: Rest day
Intermediate Level:
- Day 8: Circuit (Day 1 – Day 5, 1 minute each, 2 rounds)
- Day 9: Quadruped arm lifts with bracing – 3 X 6 (10-second holds)
- Day 10: Quadruped leg lifts with bracing – 3 X 6 (10-second holds)
- Day 11: Quadruped alternate arm and leg lifts with bracing – 3 X 6 (10-second holds)
- Day 12: Wall sits – 3 X 60 seconds
- Day 13: Rest Day
- Day 14: Rest Day
Advanced Level:
- Day 15: Circuit: (Day 8 – Day 12, 2 rounds)
- Day 16: Planks 3 X 90-second holds
- Day 17: Side planks on an elevated surface – 3 X 10 seconds hold each side
- Day 18: Side Planks with knees flexed – 3 X 10 seconds hold each side
- Day 19: Side Planks with leg extended – 3 X 10 seconds hold each side
- Day 21: Rest day
- Day 22: Rest day
- Day 23: Mcgill curl cup – 3 X 8
- Day 24: Side Planks with a single-leg lift – 3 X 8
- Day 25: Stir the pot on a Swiss ball – 3 X 8
- Day 26: Single-arm KB walk (4 X 30 m)
- Day 27: Rest day
- Day 28: Rest day
- Day 29: Bottoms up KB carry (4 X 30 m)
- Day 30: Mountain climber (4 X 12 reps)
Digital Download of FREE printable version of the 30-day challenge
After the challenge
When it comes to the end of the challenge, keep track of your progress by assessing against your baseline tests. This will show you how far you’ve come. If all goes well, you’ll notice a huge difference from where you started and have built a stronger core. Remember; this is just the start. To keep a steady progression going with your core work, it’s important to pay attention to your weak spots and challenge your core in a safe and effective way.
This doesn’t have to be every single day, but core work should get ongoing attention 2 to 3 times a week as part of your fitness journey for best results. You can also explore new exercises that challenge you in the future. Good luck with the 30-day challenge, and let me know if this guidance helped to support you with a steady fitness routine. Enjoy!