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30-Day Ab Challenge

Wouldn’t it be great to get firm, toned abs in 30 days? We created a challenge that will get you a six-pack in time for summer. You’ll not only look amazing — you’ll strengthen your core which will lessen your chance of back pain. Best of all, you can achieve this in just a few minutes each day, with no equipment needed, just a few free online videos.


In our 9 essential fitness benchmarks for women and the essential benchmarks for men, experts set the 2-minute plank as the benchmark for core strength for men and women. If you can’t do a 2-minute plank yet (or even a 20-second plank), don’t worry! Give us just 30 days, and we’ll get you there.

I’m starting this today. Who’s with me? Join our LIVESTRONG.COM 30-Day Ab Challenge Facebook Group to get daily encouragement and motivation.

Share the challenge calendar with your friends on Pinterest, Facebook and Twitter, and here’s a calendar you can print out on one page:

30-Day Ab Challenge Calendar

Here are all the videos you need to get started:

1. Here’s how to do a proper plank: Animated GIF of Plank Pose

2. Here’s how to do a boat pose:

Animated GIF of Boat Pose
3. Here’s how to do bicycle crunches:
animated GIF of how to do bicycle crunches


4. Here’s how to do scissor kicks a.k.a. single leg lifts:
Animated GIF of scissor kicks or single leg lifts


5. Here’s Cassey Ho’s Fabulous Flat Abs Video (16 minutes) or press “play” below:


6. Here’s the STRONGER “Fire” Workout Video (33 minutes) or press “play” below:

7. Here’s the STRONGER “Soldier” Workout Video (36 minutes) or press “play” below:

What do you think? Are you with me on this? Join our Facebook Group to get daily encouragement and motivation.

Are you inviting your friends and family to join in? Let’s get flat abs by 4th of July. Tweet me @JessDandy, and let me know if you’re joining the 30-day challenge. I hope you will!


Readers - Will you try our 30-day ab challenge? If not, what’s stopping you? Leave a comment below and let us know.

Jess Barron is Editor-in-Chief of LIVESTRONG.COM. Read some of her other health and fitness articles here. A longtime foodie and fan of Farmer's Market food, Jess particularly loves heirloom tomatoes, fresh figs with burrata cheese, and anything with pumpkin or peanut butter in it! Her love for food fuels her desire to exercise daily. In the summer of 2012 Jess lost 20 pounds in a test group for a new fitness program. Some of her favorite workout routines include walking, running, yoga, P90X, INSANITY, and mixed martial arts. Jess's writing can also be found at She has appeared on MSNBC's "The Most," ABC News Now, and XM satellite radio and her writing has appeared on and Yahoo!

Follow Jess on Twitter,Google+ and Pinterest.

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