30 Day Ab Challenge

Last month I participated in the 30 Day Squat Challenge (which you can find here) which I rocked right up until Day 24 when I was hit with the flu and wasn’t able to stand/walk/get out of bed/stop whining for my mommy for days on end and am still recovering.   I was very disappointed in myself for not being able to complete the challenge because I have always worked out sick and injured and this was the first time that literally felt I was unable to complete a task.  (Although, one day last week, when I felt I was able to start squatting again I resumed where I left off….but apparently the flu left me unable to do math because I overshot my squats and instead of doing 225 I did 265.  My ass and thighs were very sore the next few days.)

My new task is to complete the 30 Day Ab Challenge.

Ab Challenge

I was planning to start this challenge at the start of this month but, again, the flu hindered that.  So I will be starting it very soon – probably next week, if not sooner.  I want to be in full flu-recovery before I begin this challenge because I don’t want to fail again – and this challenge looks pretty intense.  And to be honest, my tummy is just not up for the task yet (although I have been working my abs in my workouts).  I’m hoping (HOPING) that I will be back to great health soon, hopefully by next week, but as I mentioned in an earlier post, at this point I’m wondering if this flu bug is something more.

Once I do start the Ab Challenge I will post about it and the results.  I can truthfully say that my thighs are tighter and stronger from participating in the Squat Challenge and my goal is to begin it again either mid-month or at the start of June (I like to have an even 30 days to work with), so here’s aiming for that.

~Fit Bitch


182 responses to “30 Day Ab Challenge

  1. Michelle H.

    This does look pretty intense. What does the plank line mean? I know how to do a plank, but how long do you hold it? How many reps?

    • The “s” stands for seconds…so at the end of the challenge you’ll be holding your plank for 120 seconds.

    • There’s really no need to do sit ups. When you raise your torso past 30 degrees (where crunches typically terminate) there is no active ab contraction. To say nothing of the imbalance you risk of over workingyour lower back.

      • I hate sit ups anyway (and haven’t really heard that they’re useful). I broke my tailbone when I was 9 and it sticks out so anytime I’m sitting I find it painful. Crunches aren’t so bad.
        I appreciate your input/comment. 🙂

      • jack

        Actually it works your hip flexors and makes you hold your rectus abdominis isometrically while you complete the sit up. Crunches alone don’t build much muscle mass. Its the variety of exercises that will cut your midsection.

    • Bag of dicks

      Michelle… If you knew how to plank, you would surely know that you don’t do reps on a plank.
      You hold that motherfucker like Atlas does the world.

    • Mycheal Jones

      how many reps are you to do for each set?

      • Hi Michael,

        You do the exercises as directed: Day 1 = 15 sit ups, 5 crunches, 5 leg raises, 10 second plank / Day 2 = 20 sit ups, 8 crunches, 8 leg raises, 12 second plank, etc.
        If you’re already a pro or in pretty fit condition you can start a little higher. Perhaps start at 20 sit ups, 25 crunches, 25 leg raises, 15 second plank. I started at a higher number and I also incorporated the Challenge into my regular exercise routine.

  2. CanSarikas

    does it work ??

    • I’ve just finished Day 7 – so I haven’t really seen any results yet. But also, I’m an exercise fanatic so I’m not sure if I will see results (at least this early on). However, it is my opinion that any exercise will work. Even if you don’t end up with rock hard abs after the 30 days at least you’re out there working it. Exercise is exercise and it’s all good.
      If you decide to partake in the Challenge, please post your results here after the 30 days. 🙂

      • JamesFlores

        I’m not the fittest person, 5′ 4″ 166 pounds, so my friend suggested this to me and I’m already on day 5. But by the end how much results would you plan to see on a person in my shape?

      • shay

        Do you hold one plank for 12 secs or do you do 12 holding for 12 secs?

      • Hi Shay: You hold each plank for the specified number of seconds. So Day 1 you hold for 10 seconds, Day 2 hold for 12 seconds, Day 3 hold for 15 seconds, etc. Just one plank per day. 🙂

    • Jemina

      I have been doing it from the end of May and continued into June. My end time was supposed to be June 22 (MY BIRTHDAY!) but I got lazy though and took a 7 day break but I picked back up and am now doing 2 a day to still reach my goal on the 22nd. But i as well am about 5’3″ and weigh around 165. This was a good start for me into fitness because I was able to ease into it. I just finished day 16 and ima tell you it’ll make you break a sweat! (and I dont sweat that easy). You will also feel it burn over the days as you increase but trust me it’s a good burn! I have seen some minor changes but nothing completely drastic so far. The thing that is really noticeable was my top abs are starting to come in and my core is visible getting tighter. I will post again when I finish it to let yal know personally how it goes for me over all.

  3. @ James – Results with any exercise will vary from person to person. (I’ve seen from other online posts that some people have shrunk their waists by a few inches while others’ results are barely noticeable.) Just stick with it and see how you make out. Have you taken your measurements? If not, I’d suggest taking them now and then again on the last day of the Challenge.
    Participating in and completing this Challenge is in itself quite an accomplishment and you should feel proud. 🙂

  4. Becks

    I have two days left in the challenge and I was in decent shape to begin with. I have lost weight and inches. My abs are freakin amazing. I am doing the full situp and all the crunches, I am giving it my all and not cheating myself and am totally pumped and happy with the results. I have never been so happy with my abs!! I am a 41 year old mother of three and yeah, I am rockin those younger 20 year olds out of the ballpark! 🙂

  5. sumair

    Just started off today let’s hope it works 😀
    To see the results I clicked a picture of my stomach and will click another one on the 30th day and post it so you guys can see the results too.

  6. esther

    I am on day 13 and im just seeing little result. are you suppose to keep a certain diet while doing this and how long does it take till you see actual reasults

    • Results will vary per individual. I’m on Day 18 and am just seeing minimal results now. I’m a very active and fit person already so I didn’t expect to see “amazing” results. Keep with it.
      As for the diet, I haven’t found a specific meal plan to accompany this Challenge but, of course, it’s always wise to follow a healthy and nutricious diet.

  7. Alan

    I just started today but i have a question, if you get to like day 10 are you allowed to do like 25 crunches and rest for a bit then do the other 25? or do you have to keep going cause im not sure that ill make that :p

    • Hi Alan. Yes. Definitely rest when needed (this goes for any exercise). When you don’t rest you often risk injury due to bad form or just overdoing it. I’m on day 22 and I’m now finding that I have to take small rests. I’ve been splitting the exercises up into 25-30 reps, resting for 10-30 seconds when needed (you can rest longer if needed) and continuing where I left off.

  8. Kit

    Do I need to do the rest days i’m 14 years old almost 15 5″9′ still growing and 62kg. I’ve already got good abs its the v lines i’m looking for. On day 3 only thing that I find slightly painful is the crunches? Please get back soon

    • Kit:
      The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
      Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

      Be sure to take your days off!! 🙂

  9. foreign

    Hey, i wanna do this chalenge cuz i think its great to be fit and have good muscles. I have just one question: does this work for guys? Or do they need to do some more than that? Everywhere i look its girl/women pics and coments. Answer me plz. Sorry for bad english im from europe.

  10. @ Foreign: This Challenge is great for anyone – male or female. I need more exercise so I have incorporated the Challenge with my regular work outs so if you feel you want/need something more than just an abs routine, then certainly go for it. Add some cardio or weights or whatever you want. 🙂

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  12. Abby

    I’m 11, 40ft 10in and 6st 7lb (I’m abit fat). I’m on day 5 now and I was wondering when will I start seeing some results?!?! Xxx

  13. Hi Abby: Congratulations on taking steps to weightloss. However It is my responsibility (and concern) and duty to state the following: #1 You should definitely be talking to a parent/guardian about your weight and your decision to participate in any exercise regime or challenge (aside from standard gym class). It is imperitive that you do so – even tho you may not want to – for health and safety reasons you must advise an adult of your participation. Please do this. (Feel free to have your parent contact me here with questions or concerns about this challenge or speak to your family doctor). #2 You’re 11 which means your body is still growing and changing so please don’t feel like you are stuck. You may feel like you’re chubby or “fat” now but the fact is, you may be perfectly proportioned for your age and height. And you must give it time…as we grow we stretch out and can become leaner. Be happy to be a kid. 🙂 #3 If you have gotten the okay from an adult and you continue with the Challenge, like I stated to another poster, results will vary. Don’t be surprised if, at the end of the 30 days, you don’t have rock hard abs. It’s not a failure, it just means that your body is not meant for that (at least not yet). Keep in mind, as well, that no matter what the end result looks like, your body is strengthening – you may not see the rock hard abs but they’re still there and they’re stronger now. Even now your body is stronger than it was just 5 days ago. So, as long as you have approval to participate, push forward, keep with it and be proud of yourself. Please keep in touch with me and let me know your progress. 🙂 xo

    • Abby

      My parents said it was ok and I know that im not going to have rock hard abs after the 30 days and I’m happy just to have stronger abs thanks for the concern and do you have any other tips? Xxx

      • Thanks Abby for posting again. I’m glad your parents are on board. 🙂
        I hope you subscribe to my blog for tips and other challenges, etc. I am working away at posting good information and tips.
        On a personal note, I was a chubby little girl and I remember being 11 and struggling with feeling fat. Please feel free to contact me here anytime (you can post a question in any comment section) and I will get back to you. 🙂

  14. Abby

    Thanks and btw I’m 12 I pressed the wrong key xx

  15. lyann

    its day three and i feel good already.. i can feel my core working even after ive finished my work out.. i can feel the burn.. i just hope i can see results soon.. the leg raises are the hard ones.. but i do them all

  16. Emmy

    I am currently on day 15 and can see results! It is hard work but I can see defined lines and muscles in my abs. I have lost about an inch off my stomach and honestly cannot stop smiling about it! I have also do a 30 day squat challenge and have lost 5 pounds from doing this and cardio everyday!

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  18. susie

    quick question, if i can already hold a plank for 25s, should I just start at that number & increase the time per the calendar intervals?

    • Hmm…this is a toughie. I started off like you, able to hold planks for longer than the starting off point. I say go for it. If you’re able to hold a plank for 25 seconds already, go ahead and start there. Maybe hold that time for a few days or increase it daily by a second until you get to 30 seconds and then continue from there.

  19. Cepsita

    What would be the best approach once the 30 days are over? keep doing the same reps as the last day for 3 days and rest one day? I’m not sure all this effort will be beneficial for life if we just quit after day 30.

    • I have always incorporated an ab workout into some of my workouts. And since completing the 30 Day Ab Challenge I’ve increased my ab exercises. I think it’s important to continue working out your abs, however, not to the extreme as with the Challenge. It’s always an option to try the Challenge again a few months down the road.
      However, it is also important to rest, too. Shaun T suggests that with any extreme workout you should take off (compatible) time afterward to rest – so a month long workout would require a week’s rest. This does not mean stopping exercise altogether but resting those muscles you’ve just overworked. This being said, I think it would be just as fine to rest your abs for 3 or 4 days and then begin training them again.

  20. Lea

    Hi! I just came across this. I’m not as slim as you guys. Actually I’m not slim at all lol. I’m 5’3 and 260lbs. Yep bad I know. But! I plan on starting this today. I’m really excited. I have never been able to stick to diets cause I lacked the willpower and always ended up breaking down (emotionally). I’ve always been into different exercises and lifting weights (back in school), which might explain why my body looks the way it does. I get compliments on my shape (in my mind, I’m like, “I’m outta shape people” lol). I’m not expecting super awesome results. I’ve learned to love myself the way I was no matter what, so I’m mostly focused on getting through it. Any commentary would be nice 😀 Wish me luck :))

    • Lea!! You’re inspiring. You got this girl! The biggest thing to keep in mind is that diets suck. Once I grasped that a lifestyle change is what I needed my life changed and I haven’t looked back. Stick with it, stay positive and Inbox me if you need a proverbial boot in the ass. Haha. 🙂

  21. Dave R

    Well I’ve just done day one, 29 to go. Trust me after having being a bit of a slob over the last 2 years I can even feel it after day one..this should me fun!!!

  22. Dawn

    I am on day 1 n I did all the exercise how many times am I to do each one?? I didn’t feel anything burn today so just wondering if I am doing it right

    • Hi Dawn. You only do one set of each as written. You may not feel “the burn” right away but give it time. And, as I did, you can certainly incorporate to the Challenge into a bigger workout. 🙂

  23. My partner and I stumbled over here from a different web address and thought I might check things out.
    I like what I see so i am just following you. Look forward to looking into your
    web page for a second time.

  24. Tracy

    Is there anywhere where it shows you the correct form for the sit up, crunch, leg raise and plank? Thanks 🙂

    • Hi Tracy….go to YouTube and enter “correct way to do a…” and then fill in each of the exercises. There are tons of examples there. Also, at the bottom of the Ab Challenge schedule (above) there is a photo of each – the photo can at least give you an idea of what your form should look like.

  25. Dawne

    I’m on day 11. Like some of the others, I am already pretty active (once I leave my desk job :)) and incorporated this into my regular routines. I love cardio; floor excercises – not so much, but I do them because I know they are beneficial. On starting out with this challenge I was already able to hold plank for as much as 60s. To challenge myself I would do elbow plank 30s and full arm extended plank 30s. I sometimes would throw 30s side plank on each side as well. I will continue to increase the planks 5 or 10 s up from where I am currently at. Sit ups were probably the most challenging for me as up until recently I hadn’t been doing them at all. I had read/heard that the benefit of sit ups were questionable, and there was potential for injury. So I was initially hesitant to go back to them … A recent boot camp type class I am taking at my company fitness center brought back the situp so i figured .. wth. My hope is that incorporating this challenge into my regular routines will aid me in reaching my goal of nice flat abs by the end of the summer.

  26. Dawne….it sounds like you and I could be kindred spirits. 🙂

  27. Miriam

    Hi I m starting this today. I have a question though. Is it ok to do the ab challenge and the squat challenge at the same time I am walking 3 miles a day and have hit a wall. I don’t know that it is helping as much anymore

    • Hi Miriam, I can’t see why you wouldn’t be able to do the Ab Challenge and Squat Challenge simultaneously. I incorporated the Challenges into my regular regime so doing two at the same time should be fine. Way to go on the 3 miles per day. Since you say you’ve hit a wall, maybe try mixing up your walks –> walk at your normal pace for 3 minutes, sprint for 1 minute, walk moderately for 3 minutes, speed walk for 4, etc.

  28. Evo

    Am I supposed to do the entire amount of each exercise in 1 go? For example if the challenge day calls for 70 crunches, do I need to do them all without stopping? Or can I break them into sets with a few minutes of rest in between?

  29. Sabrina

    On Day 5 — I’m a pretty active exerciser (though still borderline obese by all the BMI standards), but I must admit the sit ups were killing me from day 1 (everything else I started a little higher — can already do a 60 sec plank with pretty good for…leg raises need better form but I’m hoping to get there by the end of the challenge!). Look forward to trying the squat challenge next (eep!)

  30. kitty

    What happens if u miss a day?

  31. Hollie

    My sister, mom and I are all doing this challenge. We are on day 15 and I am seeing results. My mom, who is 56 by the way, has lost 5 lbs and 1 1/2 inches off her waist! This is a tough challenge and I am soooo proud of her for keeping up with it!! Can’t wait to see how day 30 looks in the mirror!!! Good luck to everyone!! : -)

    • Hollie – way to go to you and your family who are participating in the Challenge. And really…way to go Mom!! Tell her she gets two enthusiastic thumbs up from me. 😀

  32. James Johnson

    Do you all the exercises in a day all at once?

    • Hi James – You do all the exercises for each designated day but you can break them up. If, for example, you’re on Day 18 you can divvy up each exercise and do a rotation. So, instead of doing 80 sit ups, 110 crunches, 48 leg raises and a 70 s plank you can cut each in half and do 2 rotations, etc. As long as you’re getting in all the exercises in the end.

  33. fitnessdawn

    great article! i started doing this after find the challenge here – http://30dayfitnesschallenges.com/classes/30-day-abs-challenge/ – is pretty cool

  34. James Johnson

    Ok thanks so you can do sit ups and crunches in the morning and leg raises and planking in the afternoon?

    • I don’t see why not – but if you’re able to complete all the exercises within the same workout time frame I would suggest doing it then. But certainly if you’re not able to complete everything all at once or have to take a break thru the day, I suppose it would be like two mini workouts. 🙂

  35. Dean Kristensen

    Is it necessary to take a protein supplement during this workout such as like a protein shake, or would it be fine just to eat right and follow a balanced diet?

    • Hi Dean,
      I don’t think taking a supplement or having a shake is a necessity if the only workout you’re doing is the Ab Challenge. If you’re doing another workout in addition then it would be a good idea. I just got home from 2.5 hours at the gym and was desperately looking forward to my protein shake.
      That being said, a protein shake/bar certainly wouldn’t hurt…my biggest concern with it would be additional calories/sugar/etc.

  36. So I just wanted to clarify, do you only do one set of each that are listed? So for example the first day do you only do 1 ten sec plank and 1 set of 5 crunches and so on?

    • Hi Marianne,

      Yes, that’s correct: Day 1 = 15 sit ups, 5 crunches, 5 leg raises, 10 second plank / Day 2 = 20 sit ups, 8 crunches, 8 leg raises, 12 second plank, etc.
      If you’re already a pro or in pretty fit condition you can start a little higher. Perhaps start at 20 sit ups, 25 crunches, 25 leg raises, 15 second plank. I started at a higher number and I also incorporated the Challenge into my regular exercise routine.

  37. Ellison

    Do you have to do each exercise all at once? For instance, on the last day, do I have to hold the plank for 120 seconds straight or can I break it up into two 60 seconds or 3? Same for the rest of them? I just want the best results if I’m going to do it, want to do it right! Thanks 🙂

    • Hi! If you need to break up the exercises as you get further into the month, there’s certainly no problem with that. And if you feel that you can’t do the full 120 second plank then, by all means, take a knee or split it into two 60 second planks. Just do your personal best. 🙂

  38. Isaac

    I recently finished the 30 day ab challenge 🙂 and got some nice results, but I want to see more. any recommendations of what I can do now? I did start the challenge over but I’m not sure if that helps

    • Hi Isaac. It is recommended to take a couple of days off after completing this Challenge. Some fitness experts say that you should take time off in comparison to the amount of time you did a program…so one month would equal one week off, etc. If you want to take that much time off it’s entirely up to you but I would suggest that 3 days should be fine. From there you can search other abs workouts (Insanity has some really great abs videos – which you may be able to find on YouTube, along with tons of others) or continue on with this same Challenge but not as consistently.

  39. Sharron P.

    Hello Sandy. I will be starting the 30 day Ab Challenge on August 1. I’m a 44 yr. old woman who has always been active & athletic. I had to have surgery in 2010 and unfortunately I got lazy. But, I was a tad bit overweight at 5’1″/160lbs. I knew I had to get back to being active again. So, I started on my fitness quest this past March. Now, I weigh 140lbs. I try to go to the gym at least 3x’s a week. But, even after all of that I realized my “muffin top” stomach is going to be a totally different challenge. I don’t need rock hard abs. I just need this muffin top to go away. So, hopefully the Ab Challenge will put me on the right track. I’ll definitely keep you posted on my progress.

    • Hi Sharron! Congratulations on your weight loss. And for taking the initiative to change your life. I’m sure you’ll be fine thru the 30 Day Challenge…and I can (almost) guarantee that you will see a difference. As I’ve stated in the past, the results vary for every individual. I always say that any exercise is good exercise…and exercise mixed with a healthy diet will help you look and feel better. I’m wishing you tons of “all the best”!! 🙂

  40. My 13 year old daughter and I are on day 27. Holy Crap!!! I thought it was going to be easy. Very much looking forward to rest day tomorrow and then plan to finish with a bang and start the Squat challenge.
    My Recommendations:
    1. don’t skip a day when you’re above day 20 and then try to make up in one day! Killer!!
    2. It’s easier to do before you have a meal. I just learned that today!!! I had been doing evenings a few hours after dinner and well, it was easier today on an empty stomach and sans wine!
    3. Rest (less than a minute) when you lose form. Bad form just means greater chance of hurting yourself.
    4. Don’t suggest that your husband participates. Men whine too much. No offense to the men out there that are doing this successfully without whining!

    I think I might start over again on day one when I finish day 30. How else can I maintain???

    • Hi Sharon,
      Thanks for the ha-has on in your reply. Men are (often) wimps.
      Glad you’re both doing well with the Challenge and I appreciate the feedback on how you’re doing. 😀

      As for starting over….wait a few days. Your body definitely will need a rest. Once you’re finished you can work on other ab exercises (YouTube is great for demos) or you can start over (or start from Day 30 and work your way down to Day 1) or even just do every other day. As long as you’re doing exercises that engage your abs you should be able to maintain your results. Planks and alternative crunches are excellent and my faves.

  41. leah

    Im 15 and i think im too big for my age i was thinking about trying this challange. Would it be a good idea?

    • Hi Leah,
      I don’t see any reason why you can’t participate in this Challenge. However, being only 15, please talk with your parents first to let them know your concerns and that you are interested in getting a bit more fit. You’re 15 and still growing. 🙂 Please let your parents know they can check out my blog or message me directly if they have any questions. 😀

  42. Vicki

    My ab challenge is going well!! I am so glad I started this. I did not see results at first, but now I wake up in the morning and can just feel the tightness all along my mid drift! AND I’ve lost 8 lbs slowly over the last 8 weeks!

    Just for others who might read this. I do not use the challenge exactly as written. I am 47 and very out of shape and a little over weight. So I started and did the first 8 days, but when it seemed like too much I started repeating days and sometimes took 2 days off not one! I have found the most important aspect is not to give up. It is still hard to see the “light at the end of tunnel” but I am, though slowly, getting stronger and lighter!!

    Also, just last night I made a separate calendar for my daughter with less reps. She is quite heavy and also out of shape. it was not working for her and I think she felt defeated. So now I am focusing on her form and just a few reps each day when I do my longer sets. Knowing that if she also keeps it up she will slowly develop these muscles and will be able to do more. If anyone wants a copy just email me.

    thanks for the help!

    • Way to go, Vicki! Good job! I wish you and your daughter both success. 😀

      • Hi! Well I am 15 years old, and I just started the squat challenge, and the ab challenge. I am currently on day 6 of squat challenge, and day 3 of ab challenge. I REALLY want to get in shape, because I’ve never really been pleased w| my shape. We have gym everyday at my school, but I want to push myself harder. Around my stomache I have a little bit of love handles(embarrassing lol) and I also am starting to get a muffin top. The muffin top’s not as bad, but it’s getting there. Sit-ups I am terrible! What improvement will I see doing this? Is my stomache going to become more toned, or flatter. Also what advice would you offer on not giving up? I’ve already talked to my parents about this FYI.

      • Hi Candice. Good job on doing two Challenges (and for talking to your parents).
        My suggestions to you are 1) to keep at it. Any exercise is good exercise. I wish I felt, at 15, the way I feel about exercise and fitness now. So, now that you’ve committed to your workouts, stay focused and committed and I’m sure you’ll be fine. And keep in mind that at 15 your body is still growing and changing. 2) Make the right choices when it comes to food and eating habits. It’s fine to indulge here and there, of course, but try to eat clean and healthy. Be careful what you pack for lunches, stay away from sodas and sugary juices, and be sure to eat a nutritious breakfast.
        If you follow that advice them, over the remaining weeks of your Challenges, you should notice changes in your body: stronger back and legs, a more toned tummy (don’t expect rock hard abs – if it were only 30 days easy!! I wish.), a hopefully, a smaller middle and thighs. But more importantly, you’ll be more fit (even if you don’t see the results) and you’ll have the feeling of pride and accomplishment.
        Feel free to email me with any questions. Good luck!

      • Sharron

        Hi Sandy,

        I just finished up day 11 of The Ab & Squat Challenge. Yup, I’m doing both at one time. And, I feel awesome. I was struggling a lil last week, but I’m starting to feel energized after the workouts. So, I guess they’re working. I’ll check back in with you in a week or so and let you know how I’m doing.

      • Hi Sharron…I’m looking forward to your update. 🙂

  43. Ann

    Hi there!
    I find it very inspirating to read all the comments. I chose this challenge because I need to get in shape againg after a long-long time, and hope that this will gradually build up my strength and with it, also my willingness to do abs exercises…
    BTW I am 40 and slighlty overweight. I am struggling with the crunches ha-ha, I never made them before… sit-ups are OK until 20, but after that number they become killers…
    I am on day 7, and I am really very much surprised that I can actually HOLD the plank for the time prescribed every day 🙂
    Written this for my own inspiration, because tomorrow I am traveling to an 1-week holiday, will be hard to keep up (don’t want to do it when not alone… would be a shame for me if a group of friends laughed at me struggling…)

    • Hi Ann. Congratulations on getting thru Week 1. That’s definitely something to be proud of. As for continuing on your vacation, try to find time to yourself where you can confidently continue your routine (even if you have to do it in the bathroom – that’s your time). If you have to exercise in front to of your friends, I’m sure you,please inspire them and they,ll be proud of your initiative AND your dedication. If your friends are lame and tease you, simply say “at least I’m doing something.”. Be proud of yourself and don’t let anyone take this from you.

  44. Vladimir Abou Assaly

    No rest time during the workout?

    • The beauty around these Challenges is that you work at your own pace. If you need to rest either between or during the exercises, go for it. Just don’t stay at rest too long.

  45. Lola

    Hi, my friend was going this challenge so I’d thought I’d give it a go with her, I’m starting tomorrow. I’ve been reading through the comments and I read that sit ups can lead to back injury? I’m 14 and sometimes have problems with the bottom of my spine, do you think I should cut out the sit ups? Do sit ups make a difference?

  46. Chrissie

    Planning on starting this, but I have what might be a stupid question… Do you literally just do it once for each day? Like literally on day 1 just do the 15 sit-ups? Or are you meant to do so-many cycles of it at a time? I admit I know basically nothing about fitness, but I had a go and was through in like 5-10 minutes (admittedly my form’s probably not great, but…) and it just seems “short” for an exercise? Like, when I went to join the gym, they were saying you need to put a good length of time into things, so… I’m kind of worried I’m gonna waste my time doing it wrong :/

    • Hi Chrissie: First off, I always say “any movement is good movement.” Second, if you feel that this Challenge isn’t enough of a workout for you (which for most people, it’s not), simply incorporate it into a regular routine. I would do these abs exercises at the gym, before my classes or at home during my regular exercise times. That way you always include your abs with your cardio, strength or whatever you happen to be doing. Good luck. 🙂

  47. Liz

    Hi I’m on day 6 finding the leg lifts quite hard on my lower back, I would be fairly fit, I walk about 90 mins each day and do a kettlebell class three times a week, if there anything else I can do instead of the leg lifts?

    • Hi Liz,
      If the leg lifts are hurting your back too much try either curling your legs (bending your knees) and lifting that way (even try on a tiny to one side if that helps – putting more weight on your hip rather than your lower back). Or, another option is to do reverse crunches – lay on your back in crunch position but instead of lifting your upper body, lift your lower body : keep knees bent and roll them up to your chest. Good luck. 🙂

  48. Jenn

    I’m currently on day 26, and I’m pleased with the results, but would love to know if there’s something for the next 30 days. Is there a 30-60 day challenge somewhere?

    • Hi Jenn…congrats on getting to day 26..only a few more to go.
      I’ve had a few other people inquire as to how to proceed after you complete the 30 days. My suggestion first off is to rest. Rest your abs for at least 3 days. After that, simply incorporate abs workouts into your regular fitness routine – at least a few times a week. YouTube and Pinterest are both great sources for abs exercises. Or, you can continue with the 30 Day Challenge – pick a day and go with it or even start on day 30 and work your way back to day 1. I’m going to be on the hunt for another great abs challenge so stay tuned….I will get there.

  49. Josh

    Hey Sandy, quick question which I can’t see above and doesn’t seem to be covered on the diagram. Is the idea to just pump the exercises out one after the other or is there supposed to be a 1 minute break between each one?

    In the first week or so I don’t think this will be an issue but I suspect later in the program the break between each will be a must or completion will be impossible!!!

    Started day 1 yesterday…. trying to do this and keep a food diary for 30 days… I’m hopeless at sticking to programs like this so we’ll see if I can do it!

    Thanks for the inspiration

    • Hi Josh,
      Here’s how I look at it, as with any exercise you do what’s best for you. If you need/want to stop and take a 1 or 5 minute break in between each exercise, then go ahead. Your abs aren’t going to deflate because you had a rest. I’m on Day 17 (this is my second time doing the Abs Challenge) and once I hit the second week I began doing small rotations of each exercise (I am also doing my regular workouts while partaking in the Challenges) – so I break up the exercises: If I have to do 150 squats, 70 sit ups, 90 crunches and 42 leg raises then I’ll do 50 squats, 35 sit ups, 45 crunches and 21 leg raises – and repeat. I find that if I do the break ups then I’m working harder (which is why a rest would also be good). Once I hit a certain number on those crunches or whatnot, I am often finding that I’m dead tired (from my previous workout) and struggling. If I move on to something else and split those core moves up then I am refreshed when I go back to the start of the rotation.
      Hope this helps.
      Cheers. 🙂

  50. Abbey

    How much will you actually lose doing this challenge with the squat challenge as well?

    • Hi Abbey,
      It really vary from person to person. There is no set amount of weight you will lose…and some people don’t lose any. I’m currently on Day 20 of both Challenges (I did them separately before) and I can see the changes in my body – that’s a big thing to remember: you may not lose any weight but your body will change. My thighs/quads are so much stronger and tighter and I love it. 🙂

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