in

How To Have A Flat Belly In 30 Days With These 8 Effective Exercises

30 day ab challenge that works

If you want to lose belly fat and also reduce your risk of diabetes and heart disease, try this 30-day challenge that works.

So it’s time to sweat with these 8 exercises to get a flat stomach that you can do at home for 10 minutes a day. You don’t need any special equipment, and the first results will be noticed only in a week.

Every day you should perform 4 exercises of your choice. Each exercise should be repeated a certain number of times, for example 15 times.

Then take a 10-second pause and switch to the other selected exercise. After doing all 4 exercises to get a flat stomach, go back again and repeat them once more.

Where is the Rectus Abdominis on the Body (Straight Abdominal Muscle)?

30 day ab challenge that works
Rectus abdominis muscle

When people imagine tiles on the abdomen, they think exactly of the straight abdominal muscle (rectus abdominis), which is located between the ribs in the central part of the abdomen.

This muscle can be trained in two ways:

  • By approaching the chest to the pelvis
  • By approaching the pelvis to the chest

1. Sit-ups, 15 reps

Exercises to get a flat stomach
30 day ab challenge that works sit-ups

Sit-ups (aka abdominal presses) are the first in our 30 day ab challenge that works. They are a classic exercise for sculpting abdominal muscles. It trains both the rectus abdominis and the external oblique muscle (the muscles at the side of the waist).

How to do it:

  • Firstly, lie on your back on the floor or on a mat.
  • Secondly, bend your knees.
  • Finally, lift your torso to the ceiling and take a short break in the uppermost position.

2. Leg lifts, 10 reps

How To Have A Flat Belly In 30 Days With These 8 Effective Exercises
Exercises to get a flat stomach leg lifts

A slightly more tiring but quite effective exercise that trains both the upper and lower part of abdominal muscles.

How to do it:

  • Lie on your back with your legs straight. Hands raised to the ceiling.
  • Then, lift your legs off the ground as much as you can, while also lifting your torso to bring your arms closer to your legs. Hold for a while.
  • Slowly return to starting position.

3. Arm plank with knee dip, 15 reps

Arm plank with knee dip
30 day flat belly challenge arm plank

This exercise trains not only the abdominal muscles, but also those of the arms, buttocks, shoulders and legs.

How to do it:

  • Stand in a plank position.
  • After that, bend your left knee toward your abdomen. Hold for a few seconds.
  • Stretch your left leg and then bend your right knee.

4. Roll-ups, 10 reps

Roll-ups
30 day flat belly challenge roll-ups

This type of exercise trains the abdominal muscles and improves the flexibility of the spine.

How to do it:

  • Firstly, lie on your back. The legs are stretched and the arms are placed behind the head.
  • Then, slowly raise your torso to a sitting position, arms pointing to the ceiling.
  • At the end, squeeze the abdominal muscles and slowly return to the starting position.

5. Boat pose, 1 rep

30 day ab challenge that works
Exercises to get a flat stomach

The boat pose, also known as “Navasana“, trains the muscles of the abdomen, legs and lower back.

How to do it:

  • Sit on the floor with your knees bent and feet resting on the floor.
  • Then, lean back slightly and lift your legs off the floor.
  • Extend your arms forward.
  • Finally, keep your legs straight from 30 seconds to 1 minute.

6. Plank hip dips, 20 reps

Plank hip dips workout
Plank hip dips

This type of board is suitable for beginners who want to train their abdominal muscles.

How to do it:

  • Firstly, start in push-up position with elbows on the floor.
  • Slightly bend your back up.
  • After that, lift the pelvis to the ceiling, squeeze your abs tightly.
  • Lower the pelvis to the starting position.

Read also:

7. Windshield wiper, 10 reps

30 day flat belly challenge
30 day ab challenge that works

This exercise trains the whole body and should be done at the end of the workout.

How to do it:

  • Lie on your back with your legs straight.
  • Then, stretch your arms out by your sides.
  • After that, slowly move your legs to one side.
  • Then move them to the other side while tightening the abdominal muscles.

8. Mountain climbers, 15 reps

30 day ab challenge that works
Exercises to get a flat stomach mountain climbers

Climbing is an exercise suitable for advanced because it is high-intensity and will make you sweat, which is great because you need cardio to lose weight.

How to do it:

  • Firstly, try standing in a plank position, but on the hands, as if you are doing push-ups
  • Secondly, the hands should be placed under your shoulders, not wider.
  • Bring your right knee as close to your chest as you can.
  • Finally, stretch your legs and repeat the exercise with the other leg. You need to do the exercise quickly to sweat more.

All of these exercises to get a flat stomach are the perfect home workout because you don’t need special equipment. Your motivation and determination is the key for your success.

Remember that you also need to do a lot of cardio if you really want to burn fat. The combination of cardio + this 30 day ab challenge that works is the best way to achieve a flat belly. In addition, following a healthy diet will also contribute to lasting results.

What do you think?

42654 points
Upvote Downvote
How to have a successful garage sale

How to Host a Successful Garage Sale

How to love yourself more

Learning To Love Yourself