30 Day Ab Challenge – Get Fabulous Abs in 30 Days

This year, you're going to be the one with abs to envy!

30 Day Ab Challenge – Get Fabulous Abs in 30 Days

Envious of the gorgeous, shredded abs you see on your fellow gym-goers? Not sure if you’ve ever seen a ripple of muscle on your belly? Those days are over. Your fabulous abs are waiting to be strengthened, toned, and uncovered with the Skinny Ms. 30 Day Ab Challenge.

Tips for success:
1. Drink 2.5 liters of water each day.
2. Give up all sodas, fast food, and junk food.
3. Eat clean by consuming whole foods and fewer processed foods.
4. Toss the refined sugar. Better yet, skip all added sugar and sweeteners for the next 30 days.
5. Eat smaller portions by using salad size plates.

30-Day Ab Challenge

Equipment needed: yoga mat; interval timer (Gymboss app is a free download from your mobile or tablet)

What to Do: Perform 3 circuits of the following ab routine and perform each move for 20 seconds. ( Rest 10 seconds between exercises.) The 30 Day Ab Challenge is designed to hit every angle of the abdominals. Perform the routine below 3 times weekly over the next 30 days. For example, perform the workout on Monday, Wednesday, and Friday.


1. Leg Lifts
2. Scissor Kicks
3. Plank
4. Flutter Kicks
5. Reverse Crunch
6. Mason Twist

Leg Lifts

Scissor Kicks


Flutter Kicks

Reverse Crunch

Mason (Russian) Twist

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


  1. These look amazing – I'm definitely giving this a go!  I have a love/hate relationship with ab workouts but I never regret doing them after I'm done.  I'll report back in 30 days!


  2. Just finished Day 1!  Can't wait to get my other 2 days in this week.  Can already tell it is working!  Thanks for another wonderful workout!!  Love it!

  3. I am starting this today!  Thanks for the demonstration videos.   So helpful.  I'll let you know how it goes!

  4. Hi! Is it ok if I do the bicycle crunch instead of the mason twist?

    I did the 1 week ab challenge and I just started this one… I'm sore, but seeing results!


    1. Tammy, Perform 4 circuits; rest 15 seconds between exercises; rest 15 seconds after each circuit is completed. So, 4 x’s each, one after the other.

  5. I'm in! Doing isagenix for weight loss and health and this will be a great workout addition!

  6. What do you recommend if I can't do the mason twists or the reverse crunches? I still really want to complete this but it seems a bit daunting

  7. Okay, so only do this set of exercises for abs for 7 days, then do what for the other three weeks for abs? For me, having a set plan is the only way I can follow through with exercising.

    1. Ah! I just answered my own question. I see the 7 day challenge routines link now! So sorry and thank you!

  8. well I guess its time for me to buckl up and get down to it. Im not happy with myself as I lost 25 lbs earlier last month BUT put most of it back on. Now is the time to pay the piper, I need to start doing this challange. I do have a question do you have to start in full force or can you adjust it for a few days until you get use to it. Im not sure my body will be able to do it all on the first day, it might go into shock and start laughing at me. Well I hope it works for me

  9. Thanks for this post. I am going to a wellness holiday with my husband next month so I would love to look a lot smaller than I do know.

    The Mason exercise isn't like the Russian twist?

    1. WOW…Lauren, You look amazing!!! I love it. This is another testimony of what our challenges can do if you just stick with them. Congratulations!!!!

  10. Hi Skinny Ms,
    what would a week of exercising look like, for a well-balanced all body workout? Such as a Mon – Sat routine; what muscle groups for which days etc. Would each week look the same or would the exercises alternate each week? There are so many exercises out there and where to start; yikes. I have a treadmill, an older stair-climber & an Exercycle, several weights in free weights & a 7lb medicine ball. Please help me get organized & on the right track.
    Thank You

    1. Mary, Sure!

      Here’s an example of how to get started (just be sure to change up your routine about every 4-6 weeks, in order to avoid hitting a plateau).
      Sunday: Cardio/Tricep Workout
      Monday: Brisk Walk/Abs and Lower Body Workouts (quads, hams, calves…glutes will get a workout while working on these muscle groups)
      Tuesday: Biceps/Shoulders Workouts
      Wednesday: Rest/Recovery Day
      Thursday: Cardio/Back and Chest Workouts
      Friday: Brisk Walk/Abs Workout
      Saturday: Cardio

      We have demonstrations of how to correctly perform many exercise on our youtube channel, plus some ab routines. http://www.youtube.com/user/skinnyms1 Hope this helped!!! 🙂

  11. So i'm currently on my 20th day, (just finished todays work out)
    I started doing this along with running 4,3km every second day, and feel so great 🙂
    However I have a few problems,
    1. When doing Scissor Kicksi mostly just feel like its my legs thats getting a work out :O any ideas what i can replace them with
    2. is when i do the exersice where i need to hold my own head up (leg lifts and flutter kicks that sort of thing) i have trouble relaxing my neck, any ideas what i could try to do diffrently.

    And thanks again for the work out =)

    1. Hi Fred, In order to work your abs and not your legs, it’s important to:
      Put your hands under your butt for support.
      Raise your upper body off the ground as much as possible.
      Keep you head and neck stable and don’t bounce around.

      I personally do this workout and I completely feel it in my abs, not legs. Try changing the speed at which you do the kicks, go slow, then fast, repeat. I highly recommend watching the video in this post https://skinnyms.com/awesome-abs-challenge/. He does a great job demonstrating how to correctly do the scissor kicks. Let me know if you have more questions. 🙂

  12. Has any one done this completely and seen results? I just finished my first day and it was intense! It would help me stay inspired if it worked for anyone else though. 🙂

    1. Terri, We have received a lot of positive feedback from those who have completed the challenge.

    1. Ditto – I'd love to see some before/after 30 days. Wondering if it is worth it and would love some positive results to spur me on.

  13. I started working out one week ago. I do 20 minutes of cardio then I do 6 sets of 15 for abs. 3 sets of 30 for back. 3 sets of 15 for arms and 3 sets of 15 for abs again. I use the abs machines at the gym. what do you think works better using the machines or actually doing some of the exercises without the machines?

    I feel like my legs are getting thinner which I like but I still don't see any major improvement on my abs. I have stopped eating too much junk food and started a healthy diet. what can I do. please help.

    1. Salma, I definitely think without the machines. Machines have their place but are less effective and increase the likelihood of injury.

    2. I would suggest increasing the cardio time for weight loss around the abs, not just toning and strengthening.

  14. I just came across this website 30 minutes ago. I was looking for something challenging and so far, this routine seems like it'll be legit. I'm going to start in about an hour,

  15. I m going to do the challenge starting tomorrow. I will post my before/after after I am done. I will be also doing 100 squats per day.

    1. Vee, YEAH!!! I’m so excited for you. I just started this same challenge. I’ve done it several times before…very effective. Can’t wait for your before and afters. 🙂

  16. I am on my 12 day and have stretch marks on my belly!! Its getting stronger thanks have alot more to go but going to not give up and so excited! I wanna mabe have a baby needto lose 25lbs wish me luck!!

  17. Thank you for putting this together with the demonstration videos. Makes it so much easier to have a plan. Today is Day 1…will check back in 30 days. I guess I should suck it up and take a before picture. Been avoiding it because pictures don't lie.

  18. Okay! I am going to start this from tomorrow morning.. I am gonna get my sexy abs in 2 months for sure..

    Thanks. Wish me Luck Skinny Ms. 🙂

  19. I am trying to tone up within the next 2 weeks. Not looking to lose weight, i just need some tone-age in my lower abs (lose the pooch) I have been doing this routine DAILY for about 5 days. Just wondering if doing it every day will work effectively. Any suggestions? Should i switch my routine up ( i'd like to work out every day if possible) I really enjoy this workout- it is very simple and feels great!

  20. thanks for the video, it really help. can i get the abs if i were only to do the abs challenge? some people say there is no targeted work out. i actually have started like 2 month ago.. but not with this 30 days abs challenge.. i see some different tho.. from 29.5 to 28 inch now and see some curves too but still not what i expect..

    1. You can increase the number of workouts each week, but if you are feeling muscle fatigue, it is best to take a day off and allow your muscles to repair themselves and get stronger.

  21. Hey there, never had a big belly… Was just dying to have abs,few days in and my belly seems to have grown bigger, I see the results only when I contract my muscles. My question, is this normal? Would it get firm eventually? Have I made a mistake? Would it revert to normal if I quit?

  22. Do we get to choose which video to go by for 30 day is there a new video weekly as we move through the Month?

    1. Rita, These are the exercises:

      1. Leg Lifts
      2. Scissor Kicks
      3. Plank
      4. Flutter Kicks
      5. Reverse Crunch
      6. Mason Twist

  23. Hi, just wondering if we can lose the belly fat by this workout if we can’t cut completely on sugar and oil? Is it still possible to at least lose 2-4 inches in 30 days if one of your meal is moderately oily? Because I don’t have any other option 🙁

    1. Amy, It’s true, abs are made in the kitchen. What we eat has just as much impact on abs as does the workouts, if not more. Our recipes are healthy options to most traditional recipes. Check them out and find tons of delicious ab friendly recipes. 🙂

  24. If I do the workout more than 3 times a week will I get faster/better results? And also, if is the days a week for thirty days or three days a week and you end up doing the workout 30 times?

    1. Ab workouts can be done more than 3 times weekly. It’s up to you if you’d like to the exercies more often.

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