Do you want to have a strong and defined core? Do you want to improve your posture, balance, and overall health? If you answered yes, then you need to work on your abs.
Your abs are not just for show, they are also essential for stabilizing your spine, supporting your organs, and preventing injuries.
In this article, you will learn 30 workouts abs step by step from beginner to advanced, that will help you achieve your fitness goals and sculpt your midsection.
How I Discovered the Power of Workouts Abs
I used to be a couch potato, spending most of my time watching TV, playing video games, and eating junk food. I had no motivation to exercise, and I hated the way I looked and felt. I was overweight, unhappy, and insecure. One day, I decided to make a change.
I joined a gym, hired a personal trainer, and started working out regularly. I learned how to eat healthy, and I gradually lost weight and gained muscle. But there was one thing that still bothered me: my abs. No matter how much I exercised, I could not see any definition in my stomach. I felt like I was missing something.
That’s when I discovered the power of abs workouts. My trainer introduced me to a variety of exercises that targeted my core muscles, from simple crunches to advanced planks. He explained to me that abs workouts are not only good for aesthetics, but also for functionality.
He said that by strengthening my core, I would improve my performance in other exercises, reduce my risk of back pain, and enhance my quality of life. He also told me that abs workouts are not enough to get a six-pack, and that I also needed to lower my body fat percentage by eating a balanced diet and doing cardio.
I followed his advice, and I started to see results. I noticed that my abs became more visible, and that I felt more confident and energetic. I also realized that my abs workouts helped me with other aspects of my fitness, such as lifting heavier weights, running faster, and jumping higher. I was amazed by the transformation that abs workouts had on my body and mind.
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30 Workouts Abs Step by Step from Beginner to Advanced
If you want to experience the benefits of workouts abs, you need to follow a progressive and systematic plan that challenges your core muscles in different ways.
You also need to be consistent, patient, and disciplined. Remember that abs are made in the kitchen, so you need to eat clean and avoid processed foods, sugar, and alcohol. You also need to drink plenty of water, get enough sleep, and manage your stress levels.
To help you get started, I have created a 30-day abs workout plan that will take you from beginner to advanced level. The plan consists of three phases, each lasting 10 days.
Each phase has a different focus and intensity, and each day has a different workout. The workouts are designed to be done at home, with minimal equipment. You only need a mat, a towel, and a timer. You can also use a resistance band, a medicine ball, or a dumbbell for some exercises, but they are optional.
The plan follows a simple format: you do one workout per day, for 10 minutes, with no rest between exercises. You can do the workout in the morning, afternoon, or evening, depending on your schedule and preference.
You can also do the workout before or after your regular training, as a warm-up or a cool-down. The only rule is that you do the workout every day, without skipping or cheating. You can also repeat the plan as many times as you want, or mix and match the workouts according to your needs and goals.
Here are the 30 workouts abs step by step from beginner to advanced:
Phase 1: Foundation
The first phase of the plan is focused on building a strong foundation for your core. The workouts are simple and easy, but they are effective and challenging. The exercises are mostly based on crunches, leg raises, and planks, which are the basic movements for abs training.
The goal of this phase is to activate and strengthen your core muscles, especially your rectus abdominis, which is the muscle that forms the six-pack. You will also work on your transverse abdominis, which is the muscle that wraps around your waist and supports your spine. By the end of this phase, you will feel more stable and balanced, and you will see some definition in your abs.
Day 1: Basic Crunches
- Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your hands behind your head, and lift your shoulders off the floor. Do not pull your neck, and keep your chin away from your chest.
- Exhale and curl your upper body towards your knees, contracting your abs. Hold for a second, and inhale as you lower your shoulders back to the floor.
- Repeat for 10 minutes, without resting.
Day 2: Reverse Crunches
- Lie on your back on a mat, with your legs extended and your arms by your sides. Lift your legs off the floor, and bend your knees at a 90-degree angle. Your thighs should be perpendicular to the floor, and your shins should be parallel to the floor.
- Exhale and curl your hips and knees towards your chest, lifting your lower back off the floor. Hold for a second, and inhale as you lower your legs back to the starting position.
- Repeat for 10 minutes, without resting.
Day 3: Bicycle Crunches
- Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your hands behind your head, and lift your shoulders off the floor. Do not pull your neck, and keep your chin away from your chest.
- Exhale and twist your upper body to the right, bringing your left elbow towards your right knee, and extending your left leg. Hold for a second, and inhale as you switch sides, bringing your right elbow towards your left knee, and extending your right leg.
- Repeat for 10 minutes, alternating sides, without resting.
Day 4: Leg Raises
- Lie on your back on a mat, with your legs extended and your arms by your sides. Press your lower back into the floor, and engage your core.
- Exhale and lift your legs off the floor, keeping them straight and together. Raise them until they are perpendicular to the floor, or as high as you can. Hold for a second, and inhale as you lower your legs back to the floor, without touching it.
- Repeat for 10 minutes, without resting.
Day 5: Scissor Kicks
- Lie on your back on a mat, with your legs extended and your arms by your sides. Press your lower back into the floor, and engage your core.
- Exhale and lift your legs off the floor, keeping them straight and together. Lower your right leg until it is a few inches above the floor, and raise your left leg until it is perpendicular to the floor, or as high as you can. Hold for a second, and inhale as you switch legs, lowering your left leg and raising your right leg.
- Repeat for 10 minutes, alternating legs, without resting.
Day 6: Plank
- Lie on your stomach on a mat, with your legs extended and your elbows bent under your shoulders. Place your forearms on the floor, and clasp your hands together. Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and lift your hips off the floor, engaging your core and glutes. Keep your neck neutral, and look at the floor. Do not let your hips sag or your back arch.
- Hold the position for 10 minutes, breathing normally, without resting.
Day 7: Side Plank
- Lie on your right side on a mat, with your legs extended and your feet stacked. Place your right elbow under your right shoulder, and place your right forearm on the floor. Your elbow should be directly under your shoulder, and your body should form a straight line from your head to your feet.
- Exhale and lift your hips off the floor, engaging your core and glutes. Keep your neck neutral, and look at the wall. Do not let your hips drop or your back bend.
- Hold the position for 5 minutes, breathing normally, without resting. Then switch sides, and repeat for another 5 minutes.
Day 8: Spiderman Plank
- Lie on your stomach on a mat, with your legs extended and your elbows bent under your shoulders. Place your forearms on the floor, and clasp your hands together. Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and lift your hips off the floor, engaging your core and glutes. Keep your neck neutral, and look at the floor. Do not let your hips sag or your back arch.
- Exhale and bring your right knee towards your right elbow, without touching it. Hold for a second, and inhale as you return your leg to the starting position. Then switch sides, and bring your left knee towards your left elbow, without touching it. Hold for a second, and inhale as you return your leg to the starting position.
- Repeat for 10 minutes, alternating sides, without resting.
Day 9: Plank Jacks
- Lie on your stomach on a mat, with your legs extended and your elbows bent under your shoulders. Place your forearms on the floor, and clasp your hands together. Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and lift your hips off the floor, engaging your core and glutes. Keep your neck neutral, and look at the floor. Do not let your hips sag or your back arch.
- Exhale and jump your feet out to the sides, as if you were doing a jumping jack. Hold for a second, and inhale as you jump your feet back together.
- Repeat for 10 minutes, without resting.
Day 10: Plank Up-Downs
- Lie on your stomach on a mat, with your legs extended and your elbows bent under your shoulders. Place your forearms on the floor, and clasp your hands together. Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and lift your hips off the floor, engaging your core and glutes. Keep your neck neutral, and look at the floor. Do not let your hips sag or your back arch.
- Exhale and place your right hand on the floor, and straighten your right arm. Then place your left hand on the floor, and straighten your left arm. You are now in a push-up position, with your hands directly under your shoulders, and your body forming a straight line from your head to your heels.
- Inhale and lower your right elbow to the floor, and place your right forearm on the floor. Then lower your left elbow to the floor, and place your left forearm on the floor. You are now back in the starting position.
- Repeat for 10 minutes, alternating the leading arm, without resting.
Phase 2: Variation
The second phase of the plan is focused on adding some variation to your core training. The workouts are more diverse and challenging, but they are also fun and creative. The exercises are mostly based on twists, rotations, and movements that involve your whole body.
The goal of this phase is to work on your obliques, which are the muscles that run along the sides of your waist and help you rotate and bend. You will also work on your serratus anterior, which are the muscles that attach your ribs to your shoulder blades and help you protract and retract your scapula. By the end of this phase, you will feel more flexible and agile, and you will see more definition in your abs.
Day 11: Russian Twists
- Sit on a mat, with your knees bent and your feet flat on the floor. Lean back slightly, and lift your feet off the floor, balancing on your tailbone. You can cross your ankles or keep them apart. Place your hands together in front of your chest, and keep your back straight and your core tight.
- Exhale and twist your upper body to the right, bringing your hands to the right side of your body. Hold for a second, and inhale as you twist your upper body to the left, bringing your hands to the left side of your body.
- Repeat for 10 minutes, alternating sides, without resting. You can also hold a medicine ball, a dumbbell, or a resistance band between your hands for extra resistance.
Day 12: Woodchoppers
- Stand on a mat, with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball, a dumbbell, or a resistance band with both hands, and raise it above your right shoulder. Your arms should be straight, and your core should be engaged.
- Exhale and swing the weight down and across your body, as if you were chopping wood. Bring it to the outside of your left knee, bending your knees and hips slightly. Hold for a second, and inhale as you swing the weight back up to the starting position.
- Repeat for 5 minutes, without resting. Then switch sides, and repeat for another 5 minutes.
Day 13: Mountain Climbers
- Lie on your stomach on a mat, with your legs extended and your hands under your shoulders. Your hands should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and push yourself up into a push-up position, engaging your core and glutes. Keep your neck neutral, and look at the floor. Do not let your hips sag or your back arch.
- Exhale and bring your right knee towards your chest, without touching the floor. Hold for a second, and inhale as you return your leg to the starting position. Then switch sides, and bring your left knee towards your chest, without touching the floor. Hold for a second, and inhale as you return your leg to the starting position.
- Repeat for 10 minutes, alternating sides, without resting.
Day 14: Windshield Wipers
- Lie on your back on a mat, with your legs extended and your arms by your sides. Lift your legs off the floor, and bend your knees at a 90-degree angle. Your thighs should be perpendicular to the floor, and your shins should be parallel to the floor. You can also extend your arms to the sides, forming a T-shape with your body, for more stability.
- Exhale and lower your legs to the right, as far as you can, without lifting your left shoulder off the floor. Hold for a second, and inhale as you bring your legs back to the center. Then switch sides, and lower your legs to the left, as far as you can, without lifting your right shoulder off the floor. Hold for a second, and inhale as you bring your legs back to the center.
- Repeat for 10 minutes, alternating sides, without resting.
Day 15: Bird Dogs
- Lie on your stomach on a mat, with your legs extended and your hands under your shoulders. Your hands should be directly under your shoulders, and your body should form a straight line from your head to your heels.
- Exhale and lift your right arm and left leg off the floor, extending them in opposite directions. Keep your neck neutral, and look at the floor. Do not let your hips rotate or your back arch. Hold for a second, and inhale as you lower your arm and leg back to the floor. Then switch sides, and lift your left arm and right leg off the floor, extending them in opposite directions. Hold for a second, and inhale as you lower your arm and leg back to the floor.
- Repeat for 10 minutes, alternating sides, without resting.
Day 16: Dead Bugs
- Lie on your back on a mat, with your legs extended and your arms by your sides. Lift your legs off the floor, and bend your knees at a 90-degree angle. Your thighs should be perpendicular to the floor, and your shins should be parallel to the floor. Lift your arms off the floor, and extend them towards the ceiling, perpendicular to the floor. Your palms should face each other, and your fingers should point up. Press your lower back into the floor, and engage your core.
- Exhale and lower your right arm and left leg towards the floor, keeping them straight and aligned with your body. Do not touch the floor, and do not let your lower back arch. Hold for a second, and inhale as you bring your arm and leg back to the starting position. Then switch sides, and lower your left arm and right leg towards the floor, keeping them straight and aligned with your body. Hold for a second, and inhale as you bring your arm and leg back to the starting position.
- Repeat for 10 minutes, alternating sides, without resting.
Day 17: V-Ups
- Lie on your back on a mat, with your legs extended and your arms by your sides. Press your lower back into the floor, and engage your core.
- Exhale and lift your legs and upper body off the floor, reaching your hands towards your feet. Your body should form a V-shape, and your arms and legs should be straight and together. Hold for a second, and inhale as you lower your legs and upper body back to the floor, without touching it.
- Repeat for 10 minutes, without resting.
Day 18: Toe Touches
- Lie on your back on a mat, with your legs extended and your arms by your sides. Lift your legs off the floor, and raise them until they are perpendicular to the floor, or as high as you can. Your legs should be straight and together, and your feet should be flexed. Place your hands behind your head, and lift your shoulders off the floor. Do not pull your neck, and keep your chin away from your chest.
- Exhale and curl your upper body towards your legs, reaching your hands towards your toes. Hold for a second, and inhale as you lower your shoulders back to the floor.
- Repeat for 10 minutes, without resting.
Day 19: Starfish Crunches
- Lie on your back on a mat, with your legs extended and your arms by your sides. Spread your legs and arms apart, forming an X-shape with your body. Your feet and hands should be about 45 degrees from the center of your body. Press your lower back into the floor, and engage your core.
- Exhale and lift your right leg and left arm off the floor, reaching your hand towards your foot. Your leg and arm should be straight and diagonal, and your body should form a star shape. Hold for a second, and inhale as you
- lower your leg and arm back to the floor. Then switch sides, and lift your left leg and right arm off the floor, reaching your hand towards your foot. Hold for a second, and inhale as you lower your leg and arm back to the floor.
- Repeat for 10 minutes, alternating sides, without resting.
Day 20: Cross Body Crunches
- Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your hands behind your head, and lift your shoulders off the floor. Do not pull your neck, and keep your chin away from your chest.
- Exhale and twist your upper body to the right, bringing your left elbow towards your right knee, and lifting your right leg off the floor. Hold for a second, and inhale as you lower your elbow and leg back to the floor. Then switch sides, and twist your upper body to the left, bringing your right elbow towards your left knee, and lifting your left leg off the floor. Hold for a second, and inhale as you lower your elbow and leg back to the floor.
- Repeat for 10 minutes, alternating sides, without resting.
Phase 3: Intensification
The third and final phase of the plan is focused on intensifying your core training. The workouts are more complex and demanding, but they are also more rewarding and satisfying. The exercises are mostly based on combinations, variations, and movements that involve your whole body.
The goal of this phase is to work on your whole core, which includes your rectus abdominis, your obliques, your transverse abdominis, your serratus anterior, and your lower back. You will also work on your coordination, endurance, and power. By the end of this phase, you will feel more strong and confident, and you will see more definition in your abs.
Day 21: Burpees
- Stand on a mat, with your feet shoulder-width apart and your arms by your sides. Your core should be engaged, and your back should be straight.
- Exhale and squat down, placing your hands on the floor in front of your feet. Your hands should be shoulder-width apart, and your fingers should point forward.
- Inhale and jump your feet back, landing in a push-up position, with your hands directly under your shoulders, and your body forming a straight line from your head to your heels. Do not let your hips sag or your back arch.
- Exhale and do a push-up, bending your elbows and lowering your chest to the floor. Your elbows should be close to your body, and your core should be tight. Inhale and push yourself back up, straightening your arms.
- Exhale and jump your feet forward, landing in a squat position, with your feet close to your hands. Your knees should be bent, and your hips should be low.
- Inhale and jump up, reaching your arms above your head. Your legs should be straight, and your body should be aligned. Land softly on your feet, and lower your arms by your sides.
- Repeat for 10 minutes, without resting.
Day 22: Inchworms
- Stand on a mat, with your feet hip-width apart and your arms by your sides. Your core should be engaged, and your back should be straight.
- Exhale and bend forward from your hips, reaching your hands towards the floor. Your knees should be slightly bent, and your head should be relaxed. Do not round your back, and keep your core tight.
- Inhale and walk your hands forward, one at a time, until you reach a push-up position, with your hands directly under your shoulders, and your body forming a straight line from your head to your heels. Do not let your hips sag or your back arch.
- Exhale and walk your feet forward, one at a time, until you reach a standing position, with your feet close to your hands. Your knees should be slightly bent, and your head should be relaxed. Do not round your back, and keep your core tight.
- Repeat for 10 minutes, without resting.
Day 23: Bear Crawls
- Start on a mat, on your hands and knees. Your hands should be directly under your shoulders, and your knees should be directly under your hips. Your knees should be slightly lifted off the floor, and your back should be flat. Your core should be engaged, and your head should be neutral.
- Exhale and move your right hand and left foot forward, keeping your knees close to the floor, and your back flat. Inhale and move your left hand and right foot forward, keeping your knees close to the floor, and your back flat.
- Repeat for 10 minutes, moving forward and backward, without resting.
Day 24: Crab Walks
- Sit on a mat, with your knees bent and your feet flat on the floor. Place your hands behind your hips, and lift your hips off the floor, balancing on your hands and feet. Your arms and legs should be straight, and your body should form a reverse table-top position. Your core should be engaged, and your head should be neutral.
- Exhale and move your right hand and left foot backward, keeping your hips lifted, and your body stable. Inhale and move your left hand and right foot backward, keeping your hips lifted, and your body stable.
- Repeat for 10 minutes, moving forward and backward, without resting.
Day 25: Flutter Kicks
- Lie on your back on a mat, with your legs extended and your arms by your sides. Press your lower back into the floor, and engage your core.
- Exhale and lift your legs off the floor, keeping them straight and together. Lower your right leg until it is a few inches above the floor, and raise your left leg until it is perpendicular to the floor, or as high as you can. Hold for a second, and inhale as you switch legs, lowering your left leg and raising your right leg.
- Repeat for 10 minutes, alternating legs, without resting. You can also place your hands under your hips, or behind your head, for more support.
Day 26: Hollow Body Hold
- Lie on your back on a mat, with your legs extended and your arms by your sides. Press your lower back into the floor, and engage your core.
- Exhale and lift your legs and upper body off the floor, reaching your arms behind your head. Your body should form a banana shape, and your arms and legs should be straight and together. Hold the position for 10 minutes, breathing normally, without resting. You can also bend your knees, or place your hands by your sides, for more ease.
Day 27: Superman Hold
- Lie on your stomach on a mat, with your legs extended and your arms by your sides. Your forehead should touch the floor, and your neck should be neutral.
- Exhale and lift your legs and upper body off the floor, reaching your arms in front of your head. Your body should form a bow shape, and your arms and legs should be straight and apart. Hold the position for 10 minutes, breathing normally, without resting. You can also bend your elbows, or place your hands under your chin, for more comfort.
Day 28: L-Sit Hold
- Sit on a mat, with your legs extended and your arms by your sides. Place your hands on the floor, next to your hips, and push yourself up, lifting your hips and legs off the floor. Your arms and legs should be straight, and your body should form an L-shape. Your core should be engaged, and your head should be neutral. Hold the position for 10 minutes, breathing normally, without resting. You can also bend your knees, or place your hands on blocks, for more support.
Day 29: Hanging Leg Raises
- Hang from a pull-up bar, with your hands shoulder-width apart and your palms facing away from you. Your arms should be straight, and your shoulders should be relaxed. Your legs should be together, and your feet should be pointed. Your core should be engaged, and your head should be neutral.
- Exhale and lift your legs up, keeping them straight and together. Raise them until they are parallel to the floor, or as high as you can. Hold for a second, and inhale as you lower your legs back to the starting position, without swinging or bending them.
- Repeat for 10 minutes, without resting.
Day 30: Ab Wheel Rollouts
- Kneel on a mat, with your knees hip-width apart and your toes tucked under. Hold an ab wheel with both hands, and place it on the floor in front of you. Your arms should be straight, and your shoulders should be over the wheel. Your core should be engaged, and your head should be neutral.
- Exhale and roll the wheel forward, extending your arms and hips, and lowering your chest to the floor. Your body should form a straight line from your head to your knees, and your core should be tight. Do not let your hips sag or your back arch. Inhale and roll the wheel back to the starting position, bending your arms and hips, and lifting your chest off the floor. Your body should form a straight line from your head to your knees, and your core should be tight. Do not let your hips rise or your back round.
- Repeat for 10 minutes, without resting.
Conclusion
Congratulations, you have completed the 30-day workout abs plan! You have worked hard and smart, and you have achieved amazing results. You have built a strong and defined core, that not only looks good, but also performs well. You have improved your posture, balance, and overall health. You have also boosted your confidence and self-esteem.
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