Best Abs Workout Routine - Get Ripped 6-Pack Abs [30 Days Challenge]

Updated: Sep 23



Is this 30-day abs workout the best abs workout routine?


Take up the challenge and find out for yourself!


Scroll down for the challenge!


Disclaimer: This 30-day challenge is not a promise for results or abs, it is simply a way to make training abs more fun! It's not possible to spot reduce fat in a specific location of your body. These workouts and programs are just a guide trying to help you succeed in getting your best abs. Train hard, train safely.

What Is The Best Abs Workout Routine?


The best ab workout routine is one that works the best for you and your goals.


We have created and formulated a 30-day abs challenge for you further down, based on most people goal when it comes to abs.


However, if you want to try something else then that's okay, read below.


We have included two alternative workout options for you.



Ab Workout Option 1) 6-Day 6-Pack Routine


The 6-Day 6-Pack routine is actually a premium training program on this website.


However, we have included a snippet of it that you can do now, for free.


Day 1:

  1. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds

  2. Plank: 2 Sets / Hold for 30 seconds

  3. Side Plank: 2 Sets / 8 Reps / Hold for 3 seconds

Day 2:

  1. Reverse Crunch: 2 Sets / 15 Reps / Hold for 3 seconds

  2. Hollow Rock: 2 Sets / 8 Reps / Hold for 5 seconds

  3. Plank: 2 Sets / Hold for 40 seconds

Day 3:

  1. Beast Hold: 2 Sets / Hold for 50 seconds

  2. Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving

  3. Lateral Bear Walk: 2 Sets / Do this for 30 seconds

Day 4:

  • Rest! Be sure to get 10-12 hours of sleep to recover for tomorrow's workout.

Day 5:

  1. V-Ups: 2 Sets / 12 Reps / Hold for 5 seconds

  2. Plank: 2 Sets / Hold for 60 seconds

  3. Deadbug: 2 Sets / 15 Reps / Hold for 3 seconds

Day 6:

  1. Side Plank: 2 Sets /12 Reps / Hold for 5 seconds

  2. Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving

  3. Beast Hold: 2 Sets / Hold for 60 seconds

Repeat Day 1-6!


This ab training routine is a great way to add some variety and intensity into your workout routine.


It's simple and easy to follow. The best part is you can do it anywhere.


Ab Workout Option 2) Zero-To-Hero Routine


The Zero-To-Hero routine is another premium training program.


Once again, we have included a one-week snippet of the program below that you can do now, for free.


Day 1:

  1. V-Ups: 2 Sets / 10 Reps

  2. Plank: 2 Sets / Hold for 30 seconds

  3. Heel Taps: 2 Sets / 10 Reps / Don't hold - keep moving

Day 2:

  1. V-Ups: 2 Sets / 12 Reps

  2. Plank: 2 Sets / Hold for 40 seconds

  3. Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving

Day 3:

  1. V-Ups: 2 Sets / 15 Reps

  2. Plank: 2 Sets / Hold for 50 seconds

  3. Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving

Day 4:

  • Rest! Be sure to get 10-12 hours of sleep to recover for tomorrow's workout.

Day 5:

  1. V-Ups: 3 Sets / 10 Reps

  2. Plank: 3 Sets / Hold for 40 seconds

  3. Heel Taps: 3 Sets / 10 Reps / Don't hold - keep moving

Day 6:

  1. V-Ups: 3 Sets / 12 Reps

  2. Plank: 3 Sets / Hold for 50 seconds

  3. Heel Taps: 3 Sets / 12 Reps / Don't hold - keep moving

Day 7:

  1. V-Ups: 3 Sets / 15 Reps

  2. Plank: 3 Sets / Hold for 60 seconds

  3. Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving

Repeat Day 1-7 with your desired level of intensity after a rest day!


This routine is another great way to freshen up your training program.


It's a great beginner workout - it shows you a way to increase workout intensity over time, it also combines the different type of exercises for a great mix.


The 30-Day Ab Challenge


This challenge is created by us to match most people's goal - to lose body fat and gain abdominal definition and shape.


If that isn't your goal, whether your goal is strength, size, endurance or whatever it is, why not give this challenge a go anyway?


This challenge consists of 30 days of different abs exercises and workouts, progressively getting harder as the challenge goes by.


The challenge only consists of exercises we have guides for, if you click the exercise name it will take you to our exercise guide where you can learn much more information about that exercise.


Important: Make sure to warm up before each workout. Nothing fancy, just a 5-minute walk will do fine. Also, cool down after each workout with another walk.



Day 1: The beginning

Day one is the start - we will take it easy and ease you into new exercises.

  1. Plank: 2 Sets / Hold for 20 seconds

  2. V-Ups: 2 Sets / 10 Reps / Hold for 2 seconds


Day 2: New exercises

Day two will again slowly introduce new exercises to you.

  1. Side Plank: 2 Sets / Hold for 20 seconds

  2. Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving


Day 3: More exercises

Day three is similar to day 2 and again will bring new exercises to the table.

  1. Deadbug: 2 Sets / 10 Reps / Hold for 2 seconds

  2. Reverse Crunch: 2 Sets / 8 Reps / Hold for 2 seconds


Day 4: Rest day

Rest is very important for recovery. Be sure to get some good sleep, around 10 hours, and eat good food with enough protein.


Drink a decent amount of water too.



Day 5: Let's up the intensity a little

Let's repeat day one with extra reps and extra holding time.

  1. Plank: 2 Sets / Hold for 30 seconds

  2. V-Ups: 2 Sets / 12 Reps / Hold for 3 seconds


Day 6: Same as before with extra intensity

Same thing as before, more intensity, more reps, more holding time.

  1. Side Plank: 2 Sets / Hold for 30 seconds

  2. Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving


Day 7: Does it burn yet?

We're increasing the intensity and getting your body used to this new workout.

  1. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds

  2. Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds


Day 8: Rest day

You know the drill, 10 hours sleep, limit exercise today, have enough protein and water.



Day 9: Let's get back to it with new exercises

Let's introduce another exercise into the workout.

  1. Plank: 2 Sets / Hold for 30 seconds

  2. V-Ups: 2 Sets / 12 Reps / Hold for 3 seconds

  3. Lateral Bear Walk: 2 Sets / Do this for 30 seconds


Day 10: More exercises

We're adding even more again!

  1. Side Plank: 2 Sets / Hold for 30 seconds

  2. Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving

  3. Hollow Rock: 2 Sets / 12 Reps / Hold for 3 seconds


Day 11: Last exercises

This is the last round of new exercises.

  1. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds

  2. Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds

  3. Seated Rotation: 2 Sets / 12 Reps / Don't hold - keep moving


Day 12: Rest day

Once again, you know the drill, 10 hours sleep, limit exercise today, have enough protein and water.



Day 13: More intensity

Lets' add some more intensity!

  1. Plank: 2 Sets / Hold for 40 seconds

  2. V-Ups: 2 Sets / 15 Reps / Hold for 3 seconds

  3. Lateral Bear Walk: 2 Sets / Do this for 40 seconds


Day 14: Is it burning yet?

Adding more intensity again.

  1. Side Plank: 2 Sets / Hold for 40 seconds

  2. Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving

  3. Hollow Rock: 2 Sets / 15 Reps / Hold for 3 seconds


Day 15: Last day on 2 sets

Last day on 2 sets, next time you'll be doing 3 sets of everything!

  1. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds

  2. Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds

  3. Seated Rotation: 2 Sets / 12 Reps / Don't hold - keep moving


Day 16: Rest day

Make this rest day worth it. You'll be doing 3 sets of each exercise soon.



Day 17: 0-60 real fast

This should shock your body into growing them abs!

  1. Plank: 3 Sets / Hold for 40 seconds

  2. V-Ups: 3 Sets / 15 Reps / Hold for 3 seconds

  3. Lateral Bear Walk: 3 Sets / Do this for 40 seconds


Day 18: Shocker

This sudden increase in sets and intensity will be forcing your body to adapt.

  1. Side Plank: 3 Sets / Hold for 40 seconds

  2. Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving

  3. Hollow Rock: 3 Sets / 15 Reps / Hold for 3 seconds


Day 19: Need another rest day yet?

If you need rest, don't worry it'll be here soon.

  1. Deadbug: 3 Sets / 12 Reps / Hold for 3 seconds

  2. Reverse Crunch: 3 Sets / 10 Reps / Hold for 3 seconds

  3. Seated Rotation: 3 Sets / 12 Reps / Don't hold - keep moving


Day 20: Rest Day

Good work! Make this rest worth it again, it's going to be getting harder soon.



Day 21: Getting there!

We're getting there, keep it up!

  1. Plank: 3 Sets / Hold for 50 seconds

  2. V-Ups: 3 Sets / 15 Reps / Hold for 3 seconds

  3. Lateral Bear Walk: 3 Sets / Do this for 50 seconds


Day 22: Keep it up

Keep up the good work!

  1. Side Plank: 3 Sets / Hold for 50 seconds

  2. Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving

  3. Hollow Rock: 3 Sets / 15 Reps / Hold for 3 seconds


Day 23: Is that another rest day I see coming?

Last day before a rest day, give it your best go!

  1. Deadbug: 3 Sets / 15 Reps / Hold for 3 seconds

  2. Reverse Crunch: 3 Sets / 12 Reps / Hold for 3 seconds

  3. Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving


Day 24: Rest day

Remember rest is important!



Day 25: Still getting harder

Getting close to that 30-day mark. Keep it going strong!

  1. Plank: 3 Sets / Hold for 60 seconds

  2. V-Ups: 3 Sets / 15 Reps / Hold for 5 seconds

  3. Lateral Bear Walk: 3 Sets / Do this for 60 seconds


Day 26: Keep it going - almost there!

Keep going, we're almost there!

  1. Side Plank: 3 Sets / Hold for 60 seconds

  2. Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving

  3. Hollow Rock: 3 Sets / 15 Reps / Hold for 5 seconds


Day 27: Let's do this!

Tomorrow is the last rest day of the 30-day abs challenge.

  1. Deadbug: 3 Sets / 15 Reps / Hold for 5 seconds

  2. Reverse Crunch: 3 Sets / 15 Reps / Hold for 5 seconds

  3. Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving


Day 28: Rest day

This is the last rest day in the 30-day abs challenge! Make it worth it.



Day 29: Let's shock the system

This is a very hard workout to shock the system. Give it a try, if you can't do it don't worry!

  1. Plank: 3 Sets / Hold for 60 seconds

  2. V-Ups: 3 Sets / 15 Reps / Hold for 5 seconds

  3. Lateral Bear Walk: 3 Sets / Do this for 60 seconds

  4. Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving


Day 30: Last day!

Make this last day of your journey worth it.

  1. Deadbug: 3 Sets / 15 Reps / Hold for 5 seconds

  2. Reverse Crunch: 3 Sets / 15 Reps / Hold for 5 seconds

  3. Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving

  4. Side Plank: 3 Sets / Hold for 60 seconds



Well done!


If you have completed this challenge, well done to you! Show it off to your friends and family what you have completed!


Have a good few days of rest and recovery - you deserve it!


Remember: You can change up the intensity to suit your needs. If it's too hard, change it! If it's too easy, change it!


Rest & Recovery


Rest and recovery are extremely important, and an often overlooked part of a workout program.


Usually, 1-2 days per week of rest in the form of an off-day is sufficient.


But it depends on how hard and often you train, some people may even need 3 days a week off.


Sleep is also a very important part of a program, if you are losing out on sleep you will not function at your best the next day.


Sleep deprivation increases plasma levels of catabolic hormones like cortisone, reduces anabolic hormones like testosterone and results in muscle atrophy (muscle loss). (Source)


Make sure to get around 10 hours sleep per night, however slightly less or slightly more sleep may work better for some people. (Source)


Hydration & Calories


We won't get too in-depth into calories in this post however we recommend using a TDEE Calculator in order to find out your total daily energy expenditure.


With Real Muscle's TDEE Calculator it will tell you how many calories to lose 1 or 2lbs per week.


Use that information as your daily calories guideline.


Make sure to drink around 2-3 litres of water per day, if you feel thirsty drink more water.


If you feel unrested, try increasing your calories slightly (200-300 calories).


If you still feel unrested after 2 days, take an extra day off working out and increase your calories again (another 200-300 calories).

Definition Of Sets, Reps & Hold:


Sets: The number of sets in a workout tells you how many times you should repeat a particular number of repetitions of an exercise.


For example; you're doing the Reverse Crunch. 2 Sets of 12 Reps means you'll do 12 reverse crunches 2 times in total, resting between each round.


In total, you'll be doing 24 reverse crunches, in 2 Sets.


Reps: Reps is short for the term repetitions, this is the number of times that you perform an exercise in your workout.


If you're supposed to do 10 reps of a V-Up, that means you'll repeat the exercise 10 times in total.


Hold: Holding time is what we mean when we say "hold for x amount of seconds", for example, the plank is obvious, but what do we mean when we talk about the V-Up for example?


"Hold for 3 seconds" on the V-Up means when you're in the portion of a rep where you're using your muscles - when your "up" in the V-Up, stay there for 3 seconds, is what we mean.


Frequently Asked Questions:


Q: Is the 30-day ab challenge for beginners?

A: This 30-day challenge can be for anyone and everyone, including beginners, intermediate and advanced trainees!


Q: Is the 30-day ab challenge for men?

A: This 30-day challenge can be for anyone and everyone, including men!


Q: What are the 30-day ab challenge results like?

A: Like anything, this 30-day challenge doesn't promise results or abs. Depending on your efforts, you may notice significant or no results, such as a slight drop in body-fat around the hips/waist and a more prominent 6-pack outline!


Q: Is the 30-day ab challenge for women?

A: This 30-day challenge can be for anyone and everyone, including women!


Q: Can I combine this challenge with other workouts?

A: For sure! Just make sure to not train abs in your other workouts, and take extra rest if you need it, good luck.

Further Reading:


Exercise Guides: Read about any exercise you want

Training Tips: See our best ab training tips articles

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