2018 30 Day Ab Workout Plan


Was there ever anything duller and more uninspiring than endless sit-ups? Not to mention the frustration of barely discernible results. Thanks to creative, forward thinking core strengthening experts, the concept of ab work has evolved, hitting its stride with exercises that are challenging, fun, and, most importantly, effective (check out your local Total Woman group fitness offerings for classes that focus on the core!). Integrating movements that target each of the abdominal muscle groups, with core endurance work and high intensity interval training, (HIIT), the 30 day ab plan below will help leave those abs fit, firm and flattering.

Week 1

Days 1 and 2: 30 seconds of each exercise below.

Day 3: Three 40 second sets of high knees with 20 seconds of rest in between.

Days 4 and 5: 2 sets of each ab exercise below.

Day 6: Six sets of 30-second sprints with 75 seconds of recovery.

Day 7: Rest!

Lemon Crushers

  1. Lie flat on back and lift toes and hands, reaching away from each other.

  2. Sit up as you pull knees into chest and extend arms forward, then lie back again in extension and reset. Repeat for 30 seconds.

Toe Reaches

  1. Lie flat on back and lift toes and hands, reaching away from each other.

  2. Sit up as you pull knees into chest and extend arms forward, then lie back again in extension and reset. Repeat for 30 seconds.

Mountain Climbers

  1. Get in a straight-arm plank position, stacking shoulders over wrists. Bring one knee in toward chest, making sure to keep hips level and in line with shoulders.

  2. Switch feet and hold for a few seconds. Repeat for 30 seconds.

Plank Up/Downs

  1. Get into a forearm plank position; stay tight in core.

  2. Push up with one arm at a time into a straight-arm plank, and then return to forearms. Repeat for 30 seconds

Week 2

Days 8 and 9: 45 seconds each of the exercises below.

Day 10: 3 sets of 40 seconds of HIIT tuck jumps, with 20 second rest intervals.

Days 11 and 12: 2 sets of ab exercises below

Day 13: 6 sets of 30 second all out sprints with 75 seconds of recovery.

Day 14: Rest!

Dead Bugs

  1. Lie on back with legs in tabletop, calves parallel to the ground, arms extended up toward the ceiling.

  2. Extend one arm back and the opposite leg down, hovering an inch off the ground, then return and switch sides. Alternate repeatedly for 45 seconds.

 Leg Drops

  1. Support back by placing hands underneath butt, and extend legs straight up toward the ceiling.

  2. Lower legs together, keeping them straight and stopping a few inches above the floor, then raise back to starting position. Keep the core connected and be sure not to arch back. Repeat for 45 seconds. 

Alternating Toe Touches

  1. Lie flat on back, arms by sides and legs straight.

  2. Reach up arm and lift opposite leg to touch fingertips to toes. Lie back down and switch sides. Repeat for 45 seconds 


  1. Start on back, hands under butt for support and legs extended straight on the floor. Lift the right leg up to point toward the ceiling.

  2. As you lower right leg, raise left leg to point to the ceiling. Alternate for 45 seconds.

Week 3: 4-Minute Burn

Days 15 and 16: 1 set of the ab exercises below.

Day 17: 3 rounds of HIIT froggers, 40 seconds on and 20 seconds rest.

Days 18 and 19: 2 sets of exercises below

Day 20: 6 rounds of sprints, 30 seconds on, 75 seconds rest.

Day 21: Rest!

Russian Twists

  1. Sit with sacrum on the floor, legs up in tabletop position and back off the ground, hands in prayer. Twist to the right, tapping right elbow to the floor.

  2. Twist to the left, tapping left elbow to the floor. Repeat for 1 minute. 

Side Plank Rotations

  1. Come into a side plank, elbow on the floor below shoulder and feet stacked.

  2. Turn downwards into an elbow plank on both elbows.

  3. Turn to come back up into a side plank on the opposite side. Alternate and repeat for 1 minute. 

Opposite Arm/Leg Lifts

  1. Lift and extend left arm and right leg up, then alternate with the opposite side. Repeat for 1 minute.

Banana Rolls

  1. Lie on back in a hollow hold, arms overhead and legs extended off the ground.

  2. Roll over onto stomach while keeping arms and legs off the floor. Hold in superman pose, then roll back. Repeat for 1 minute. 

Week 4: 5-Minute Meltdown

Days 22 and 23: 1 set of ab exercises below.

Day 24: 3 sets of burpees. 30 seconds on. 20 seconds rest.

Days 25 and 26: 2 sets of the exercises below.

Day 27: 6 sets of all out sprints. 30 seconds on. 75 seconds recovery.

Day 28: Rest up. Two more days left!

Day 29: Repeat the ab exercise sequence from day 1. One or two sets as you wish.

Day 30: Every ab exercise in the entire sequence for 30 seconds.

Kneeling Medicine Ball Chops

  1. Come into a tall kneeling position, squeezing glutes. Hold a medicine ball down by right hip.

  2. Lift the ball across and up over left shoulder. Repeat for 50 seconds.

Kneeling Medicine Ball Slams

  1. Start in tall kneeling position, with the medicine ball on the floor on one side.

  2. Bring the ball up and overhead.

  3. Slam the ball down on the opposite side. Alternate sides. Repeat for 50 seconds.  

Resistance Band Bicycle Press

  1. Flip onto back in a tabletop position and wrap the resistance band around feet. Rest back with hands behind head, elbows out. Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push feet away from you. 

  2. Switch, driving the opposite knee in and rotating shoulders. Repeat for 50 seconds.

Resistance Band Plank Jacks

  1. Come into a straight-arm plank position, hands below shoulders and a resistance band wrapped around ankles.

  2. Bring the feet closer together, then jump out to a wide stance and back in again. Repeat for 50 seconds.

Side Plank Leg Lifts

  1. Start in a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.

  2. Lift your top leg slowly up and down. Repeat for 50 seconds.


  1. Start in bicycle position on back in tabletop. Twist to bring left elbow to right knee.

  2. Twist to bring right elbow to left knee. Repeat for 50 seconds.

Enjoy your new 30 Day Abs! You’ve earned it!