The 30-day abs challenge

Woman With Abs

Get your abs ready for swimsuit season! There’s definitely still time to get those defined abs before summer hits.

Here are some tips that you can use for the next 30 days to target your midsection and challenge you in the process. After the first week, you should continue this ab routine with 1-2 days of rest in between.

Do these exercises with little resting time between.


Bicycle: 1-3 sets of 12-16 reps, alternating sides.


Ball crunch: Lift torso off ball as you contract your abs, lower and repeat this motion for 16 reps.


Ab roll: Kneel in front of ball, and place hands parallel to each other on ball. Roll ball out until you feel abs engaging, and then roll back in. Repeat this motion for 16 reps.


Vertical leg crunch: With your back on the floor, lift legs straight up and crossed. Place hands behind head and contract abs, while lifting shoulders off the floor. Lower, and repeat motion for 16 reps.


Plank: Place forearms on floor, and flatten your back with entire body in a straight line. Hold position for 30-60 seconds, lower and repeat for 3-5 reps.

What to eat

Be sure to track your progress with these exercises, and eat a diet that’s rich in monounsaturated fats like almonds, olives and avocados. And stay away from fast food!

“Seek out the lower-sugar options and bypass buns on sandwiches. If there’s a grocery store nearby, that’s a better choice than fast food,” says Bob Harper in an interview with Fitness Magazine.

It may be difficult to eat right when your traveling or on the go, but making healthy eating choices may help you reach your goals faster.

What are your favorite abdominal exercises? Share them in the comments!