30 Day Ab Challenge for Beginners

So, you want a glamorous, flat belly? While it’s not easy to get a strong, skinny and flat stomach, you need a solid fitness routine, healthy diet, and determination to get a flatter stomach. In fact, flat abs is the hallmark of fitness that shows the hard work you have put in with diet and exercise. If you eat poorly and don’t follow a workout routine, chances are you can’t reduce your waist size. However, following a strict fitness schedule and diet plan will help you gain more muscle, lose belly fats faster and tone abdominal muscles.

Luckily, there are many eating strategies and workout plans that are effective for losing belly fat. If you dream about having a flat belly, here is a 30 day ab challenge that will help you flatten your tummy only in one month.

Before you start our 30 day ab challenge, here are some tips for building flatter abs faster while keeping your body healthier.

This 30 day ab challenge will help you to achieve your dream of a flat belly.

Reduce Your Calorie Intake

You gain belly fat when you consume more calories than your body needs on a regular basis. If you want to lose extra belly fat, you need to reduce your calorie intake, so you burn more calories than you consume. You need to cut calories to prevent your body to store it as fat and promote weight loss. But that doesn’t mean to restrict your calories too much as it can decrease your metabolic rate and force your body into starvation mode. It will cause your body to store added calories as fat instead of burning fat.

Steer Clear of Unhealthy Foods

The secret to eating healthy is to avoid unhealthy foods and beverages and follows a well-balanced diet plan. By avoiding foods that are high in refined carbs, fats, and sugar, you can speed up weight loss and prevent chronic illnesses. Here is a list of some unhealthy foods that are bad for your health, so avoid them.

•         Sugary drinks
•         Fried foods
•         White bread
•         Sweetened breakfast cereals
•         Muffins, pastries, cookies
•         French fries and potato chips
•         Soda
•         Flavored, low-fat yogurt
•         Fast food
•         Added sweeteners
•         Ice cream
•         Processed meat
•         Candy bars
•         Processed cheese
•         High-calorie coffee drinks
•         Refined grains

Do Some Cardio

In order to give your metabolic rate a significant boost and burn more calories all day long, you need to do cardio or aerobic exercise to improve your overall health. Doing so will help you reduce your waist circumference and strengthen your midsection. Doing moderate to high-intensity aerobic exercise for 20-40 minutes is highly effective to achieve a flat belly. Running, brisk walking, biking, and rowing are a few examples of cardio that can easily fit into your fitness schedule and help you build lean muscle.

Drink Protein Shakes

It is another great idea to promote weight loss and provide your body with extra protein. Adding enough protein to your diet can significantly boost your metabolism, suppress appetite, and promote fat loss.

Add Fiber to Your Diet

Adding soluble fiber-rich foods such as oats, flaxseeds, avocados, and legumes to your diet is a really good idea as they slow down the process of stomach emptying while making you feel full for longer. In addition, fiber also reduces the number of calories your body absorbs from food. Eating fiber also prevents accumulation of fat which will ultimately reduce your waist size and prevent the risk of different health disorders.  

Eat Fat Burning Foods

There are several foods that have fat-burning ability and adding these foods to your diet can boost the process of fat loss by stimulating metabolism, controlling appetite and reducing your overall calorie intake. Here is a list of fat-burning foods that help you lose weight:

•       Broccoli
•         Cinnamon 
•         Nuts
•         Cheddar 
•         Sweet potatoes
•         Mushrooms 
•         Apples 
•         Green tea 
•         Chilli peppers
•         Fish
•         Yogurt
•         Oranges 
•         Grapefruit 
•         Eggs
•         Green tea
•         Oats
•         Walnuts  

Cutting Down on Carbs

Reducing your carb intake is an effective weight loss strategy that can significantly improve your metabolic rate to reduce your waist circumference. Following a low carb diet can be difficult, but eating some protein for breakfast, fiber, fruits, vegetables, and nutrient-rich foods can make it easier to cut out foods that are high in carbohydrates.

Perform High-Intensity Exercises

If you want to burn more calories and stay healthy, add some high intensity and resistance exercises to your workout routine. It will not only help you tone your abdominal muscles but also improve your metabolic rate.   

Stay Hydrated

Do you know drinking a sufficient amount of water can help you achieve your flat tummy goals? Drinking water can increase your metabolism, and it can make you feel full which will ultimately decrease your calorie intake. In addition, drinking water prevents digestive problems such as bloating, constipation and more. So, stay hydrated to slim down your waistline.

Stay Stress-Free

Stress is linked to the production of the stress hormone cortisol that is responsible to increase appetite and make you eat without being hungry which leads to belly fat storage. It is highly recommended to involve in stress-relieving activities such as meditation, yoga and live a stress-free life to prevent weight gain.

Eat Protein-Rich Foods

Protein is one of the most important nutrients that promote weight loss, keep you full for long, reduce your appetite, and build muscle mass during weight loss.

Track Your Calorie Intake

When it comes to maintaining a healthy weight, it is important to track your food intake. There are many calorie counting apps that help you count calories, maintain a food diary while allowing you to make necessary changes in your weight loss diet plan. By carefully tracking your calorie intake will help you reach your flat stomach goals. My Fitness Pal, Lose It, FatSecret, Cron-o-meter, and SparkPeople are a few best calorie counting apps that you should download to track your intake.

Start the 30 Day Ab Challenge!

Upon Rising, drink water and fresh lime juice

Day 1

Breakfast

Oatmeal with fruit and nuts

Lunch

Grilled chicken salad and sweet potato

Snack

Apple with almond butter

Dinner

Turkey Meat Balls with veggies

Day 2

Breakfast

Egg white omelet and sweet potato hash

Lunch

Lettuce wrap turkey burger and quinoa salad

Snack

Kale chips

Dinner

Fish and chips

Day 3

Breakfast 

Avocado & Kale Omelet

Lunch 

Flat-Belly Salad

Snack

Whole-wheat crackers, Cucumber Salad

Dinner Baked Vegetable Soup, Flat-Belly Salad, whole-wheat pita round, toasted

Day 4

Breakfast

Kefir & Berry Muesli

Lunch

Baked Vegetable Soup, whole-wheat pita round, toasted

Snack

Chile-Lime Peanuts

Dinner

Chickpea Pasta with Lemony-Parsley Pesto, Flat-Belly Salad

Day 5

Breakfast

Berry-Kefir Smoothie

Lunch

Whole-Wheat Veggie Wrap

Snack

whole-wheat crackers, peanut butter

Dinner

Orange-Sesame Salmon with Quinoa & Broccolini

Day 6

Breakfast

Everything Bagel Avocado Toast, kiwi fruit

Lunch

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

Snack

Hard-boiled egg, orange

Dinner

Roasted Root Veggies & Greens over Spiced Lentils

Day 7

Breakfast

Kefir & Berry Muesli

Lunch

Roasted Veggie & Quinoa Salad

Snack

Whole-wheat crackers, apple

Dinner

Spaghetti Squash & Chicken with Avocado Pesto

Day 8

Breakfast

Everything Bagel Avocado Toast 

Lunch

White Bean & Veggie Salad

Snack

Whole-wheat crackers, peanut butter

Dinner

Shrimp Paulista, Flat-Belly Salad

Day 9

Breakfast

Salsa Scrambled Eggs 

Lunch

White Bean & Avocado Toast

Snack

Easy Cucumber Salad

Dinner

Hasselback Caprese Chicken

Day 10

Breakfast

Protein Salmon and Eggs on Toast

Lunch

Chicken Pesto Pita

Snack

Hummus with raw vegetables

Dinner

Southwestern Spaghetti Squash with a green salad

Day 11

Breakfast

Peanut Butter and Fresh Raspberries on Toast

Lunch

Healthiest Greek Salad

Snack

Easy Cucumber Salad

Dinner

Simply Sautéed Lemon Tilapia with Balsamic Roasted Carrots

Day 12

Breakfast

Baked Peach Almond Oatmeal

Lunch

Slow Cooker Honey Garlic Chicken Thighs

Snack

Baked Broccoli Tots

Dinner

Italian Sausage Stuffed Zucchini

Day 13

Breakfast

Lean, Green Protein Smoothie Bowl

Lunch

Slow Cooker Spinach Artichoke Chicken

Snack

Healthiest Greek Salad

Dinner

Quinoa Chicken Nuggets with Rosemary Fries with Low-Fat Aioli

Day 14

Breakfast

Protein Shake

Lunch

Chicken, Broccoli, and Asparagus Stir Fry with Crockpot Cauliflower Fried Rice

Snack

Taco Salad

Dinner

Chicken Pesto Pita

Day 15

Breakfast

Protein Breakfast Frittatas

Lunch

Open-Face Grilled Turkey Burger 

Snack

Taco Salad

Dinner

Crockpot Cauliflower Fried Rice and stir fry broccoli and asparagus

Day 16

Breakfast

Protein Quinoa Pancakes 

Lunch

Crispy Baked Parmesan Chicken Breasts

Snack

Oven-Crisp Fish Tacos

Dinner

Salad with Clean-Eating Buttermilk Dressing

Day 17

Breakfast

Quinoa and Egg Protein Breakfast Bites

Lunch

Strawberry Quinoa Salad with Poppyseed Yogurt Dressing

Snack

Citrus Quinoa salad

Dinner

Chicken Caesar Wrap with Sweet Potato Fries

Day 18

Breakfast

Souffle Omelet with Mushrooms

Lunch

Black Pepper Salmon with Avocado Salad

Snack

Turkey Avocado Roll-ups

Dinner

Slow Cooker Greek Lemon Chicken

Day 19

Breakfast

Blueberry Oat Pancakes

Lunch

Clean-Eating Cobb Salad

Snack

Baked Banana Chips

Dinner

Steak Fajita Sandwich 

Day 20

Breakfast

Instant Pot Apple Cinnamon Oatmeal

Lunch

Avocado, Tomato, and Cucumber Salad

Snack

Crispy Broiled Green Beans

Dinner

Slow Cooker Sesame Chicken with Garlicky Sautéed Bok Choy

Day 21

Breakfast

Clean-Eating Refrigerator Oatmeal

Lunch

Skinny Burrito Bowls

Snack

Slow Cooker Easy Italian Meatballs

Dinner

Easy Chicken Bruschetta Casserole

Day 22

Breakfast

Avocado Breakfast Pizza

Lunch

Parmesan-Crusted Chicken with Mashed Cauliflower

Snack

Oven Sweet Potato Fries

Dinner

Zucchini Lasagna with a Pasta Salad with Cucumbers & Tomatoes

Day 23

Breakfast

Buckwheat Pancakes with Berry Sauce

Lunch

Jalapeno Lime Tuna Salad

Snack

Mushroom Parmesan Bites

Dinner

Slow Cooker Caramelized Chicken 

Day 24

Breakfast

Avocado Stuffed Deviled Eggs

Lunch

Quinoa Salad with Fresh Vegetables

Snack

Stuffed Bell Pepper Pizzas

Dinner

Slow Cooker Pineapple Chicken

Day 25

Breakfast

Parmesan Baked Eggs Recipe

Lunch

Chicken and Crisp Veggie Sandwich

Snack

Cheeseburger Boats

Dinner

Taco Lettuce Boats 

Day 26

Breakfast

Bagel with Sun-Dried Tomatoes and Provolone

Lunch

One-Pot Black Pepper Chicken with Lentils and Pea Risotto 

Snack

Grilled Zucchini Caprese

Dinner

Sprouts, Veggie, and Cheese Wrap

Day 27

Breakfast

Coconut Pineapple Pancakes

Lunch

Chicken and Black Bean Chili

Snack

Creamy Scallion & Yogurt Dip

Dinner

BBQ Chicken Quinoa Salad

Day 28

Breakfast

Sweet Morning Breakfast Quinoa

Lunch

Cucumber and Cheese Sandwich

Snack

Stuffed Bell Pepper Pizzas

Dinner

Chickpea and Tomato Salad with Grilled Chicken

Day 29

Breakfast

Hummus Breakfast Bowl 

Lunch

Cucumber and Cheese Sandwich 

Snack

Avocado Wontons

Dinner

Skillet Chicken with Quinoa and Red Peppers

Day 30

Breakfast

Crustless Vegetable Quiche

Lunch

Lemon Herb Roasted Chicken

Snack

Cauliflower Nachos

Dinner

Sheet Pan Curry Chicken and Vegetables

So, here you go. Following this 30 day flat belly diet plan will surely give you the desired results. But keep in mind, no fitness plan is complete without workout. Do workout at least three times a week to activate muscle fiber, burn more calories and maintain a healthy weight. Here is a list of different types of workout for your 30 day ab challenge.

30 Day Ab Workout Plan  

• C-Curve Twist
• Squats
• Dead lifts
• Lunges
• Step-ups
• Pushups
• Pullups
• Criss-cross Mountain Climbers
• Bench press
• Military press
• Standing Oblique Abs
• Lat pulldowns
• Rows
• Roll Up
• Double-Leg Stretch
• Passé Abs
• Scissors
• Leg Swings
• Ball Leg Lift
• Front Plank
• Knee-Ups
• Lemon squeezer exercise
• Toe Reaches
• Plank up downs
• Dead bugs
• Leg drops
• Alternating toe touches
• Russian twists
• Side plan with rotation
• Opposite arm and leg lifts
• Banana roll
• Kneel Chop with medicine ball
• Kneeling medicine ball slam
• Bicycle press with band
• Plank jack with band
• Side plank leg lifts
• Bicycle Crunches
• Vertical Knee Raise
• Ski jumps
• Twisted jackknife
• Twisted sit-ups
• Plan double tap
• Side dip
• Windmill
• Full body crunch
• Nutcrackers
• Flutter kicks
• Peg leg

Are you ready to take the 30 day abs challenge?