30 Day Flat Abs Challenge!

30 day ab challenge gray 72

♥ click to download and print ♥

Hey guys!

I am sooooo excited to share with you the first ever Blogilates 30 day Flat Abs Challenge! To complete the challenge, all you have to do is check mark the moves after you complete them each day. You also have to drink the number of water cups listed each day (minimum). That’s it!

It starts off pretty simple on day 1 but by day 30 you will be an abs master! There are 2 things I wanted to achieve here with you:

1. I wanted to constantly challenge you by increasing the reps every single day. Result? You get stronger and fitter.

2. I wanted to also challenge you to drink more water. Why? Because when you’re dehydrated, your body holds on to more, and you get bloated. So drink up to flush your body out! The cups indicate the amount BEYOND what you normally drink.

Ab moves for the month:


The Roll-Up.

Did you know 6 crunches equals one of these? Yup. Do them.



The Criss-Cross.

Bring your shoulder towards your knee, not your elbow. And be sure to lift your shoulder blades high off the mat!


The Double Leg Lift.

Press your heels together, press your lower back into the mat and lower your legs down and back up. Inhale as you go down and exhale when you go up.


Ankle Reaches.

Keeping your legs straight and your toes pointed, reach your fingers toward your ankles! Use your abs, not your neck!


The Reverse Crunch.

Cross your ankles and lift your bottom off the floor. Total core control here!

Please invite your friends, co-workers, and family members to join in on this challenge! I wanted to create something that was simple enough to do and squeeze into your day. I know that sometimes doing the monthly workout calendars can be intimidating and requires time and major commitment.

For those of you doing the #JanYOUary calendar with me, yes you can do the 30 Day Flat Abs Challenge alongside the regular calendar or the beginner’s calendar. Oh by the way, I am working on Beginner’s 2 for you guys! So watch out for that coming soon too.

Ok now go print it! I PURPOSEFULLY made the background white so that you guys don’t have to waste ink. Take a pic and show me using the hashtag #30dayflatabs! Oh and wait til you see the new workout calendar…everything’s changing up for 2015. Don’t be scurred. You’ll love the new look!

Oh and don’t forget to write down everything you do in your 2015 Blogilates Fit Planner!


RECORD EVERYTHING! It’s your own fit journey and you should take credit for everything you do to get you to where you want.


  • Vip Med

    im on my week 2 3rd day n im starting to feet it
    hope i’ll be able to hit the goel :D

  • louie

    Hi im working on this challenge and i just want to know if it’s bad to have starbucks while doing the 30-day ab challenge? pls help (im a huge fan of starbucks lol)

    • Sarah

      Coffee has a LOT of added sugar and dairy (NOT good for losing weight) So I would recommend cutting back, having it once or twice a week.

      • louie

        Alright. Thank you so much!

    • Tali

      You could also just have plain coffee (they do that at starbucks) and ask for a dietary milk and no sugar :) coffee alone is not terrible, it’s just all the sweet stuff they put in it!

    • Sydney

      drink soy lattes from starbucks (vanilla soy latte is SOOOO yummy, but there’s syrup in it sadly) or make your coffee at home with plant milk

  • Chocolate

    is there a video that has these exercises in them?

    • Aarlene Vielot

      there are videos hat contain all of these moves but they are spread out. Try the beginners Pilates video (day 1 of the beginner calendar video) since it has almost all of these moves

  • Beshaer Suliman

    should I do cardio workouts before this everyday??

    • Tali

      It’s not mandatory to do cardio before it every day, but you should definitely incorporate it into your regular workout routine to help burn extra fat :)

  • AlbertaRose94

    I’ve completed the third line. I just realized I’ve been doing the leg lifts wrong. I was doing them as alternating, not as double. No wonder it’s felt so brutal! As I said on the Thigh challenge, I didn’t understand why there was 12 days of doing exercises 1-3 ten times, and 6 days doing exercise 4 ten times. Now that I’ve completed Day 18, it makes perfect sense. My abdominal area is getting stronger, which is helping with my belly fat. Today after doing all five exercises 10 times I thought “I’m supposed to do these 22 times?!” My next thought was “No, I’m supposed to increase these five exercises by a count of 1 over the next 11 days and finish up with 22 times.

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  • Saranya

    Hi All, I also have the same problem.. Wenever i do ABS workout my lower back is paining very badly. I try to keep the abs in but i fail everytim i tru. Any help?? Thank you :)

    • Vip Med

      u should try some stretching exercices after doing the abs workout that will make feel way better

    • Vanessa

      Try putting a pillow under your lower back just to support. If it still hurts, you’re doing something wrong. Try changing the way you do some of the exercises? Maybe you’re accidentally hitting something you’re not supposed to be hitting.

  • jaselyn

    I always hurt my neck and my lower spine while doing ab exercises. I try to concentrate on my core but my neck still feels strained. Any good solutions? thanks!

    • isabella

      Maybe go to a chiropractor or physio

    • AlbertaRose94

      I found that by laying on my arm and having a slight angle to my legs when doing the laying down ones, it prevents neck strain.

  • isabella

    i don’t get the water thing

    • Jazlynn

      I think she meant to say that the number of cups of water indicated in the challenge should be additional to what you usually drink a day (:

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  • julienei

    If it says “5 roll ups” does this mean we only do 5 of those roll ups?
    or we do it 25 times?

    • AlbertaRose94

      It means on day 1 you do 5, day 2 you do 6, day 3 you do 7, day 4 you do 8, Day 5 you do 9, Day 6 you do 10……

  • DhiirahStrife

    Does this work ? I am very fat it makes me cry every day i dunnoe wht to do

    • Agustina Canonica

      Yes, It does. But I recommend you to do the begginers callendar first because It will teach you to do many of the movement you see in here and in the right way, also for not just workout your abs, the rest of your body its immportant too. I hope this helps! Good luck!

  • emily lindmann

    If I do the arm, waist, thigh, stomach and butt 30 day challenges as well as burning around 100 calories by walking my dogs every day, will I see and feel results? I heard you’re supposed to do these 30 day challenges with the calendar but I’m not, will I still see results even though I’m not doing the calendar?

    • nadz

      I did exactly what you wrote, +30-90 minutes of cardio depending on my time constraints and lost 10 pounds. I walked my dog around the neighborhood but my area is hilly.

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  • Samantha Packman-Fullbrook

    so i completed 30 days of the arms, flat abs, waist trainer and butt lift…..but what do i do now. so far i have contied to day 30 of them (not the arms cos i didnt like the arms…i do pulls ups instaed lol )

    • Samantha Packman-Fullbrook

      day 1 to day 30

      • Kaimie

        Hey there! seeing your comment with the pics of before/after got me motivated :D I hope I can get the same results by the end of the month ^^
        I’m also thinking about doing the split challenge :/ I don’t know if anyone has tried it n got results from it

      • Diala Alkhawaldeh

        oh wow amazing! where do i find the rest of the challanges?

        • Diala Alkhawaldeh

          ok nvm found them :D so excited to start!

      • DhiirahStrife

        did u eat clean? how many times a day and per week u do this work out ?

        • Samantha Packman-Fullbrook

          I ate clean for the first two weeks (i confess i lapsed after that)
          first two weeks I lived on fish, seafood, eggs.

          I cut milk out of my diet. High protein low carbs. No alcohol.

          I followed it daily every morning, didnt miss one.
          Since I finished I dropped thea rm one and now do three sets of ten reps of each the excersises everymorning, I have abs starting to show now, the excersises are alot easier now, so may need to up my reps but I am telling everyoen to do these challenges cos its a brilliant kick start

  • Vip Med

    hiii Cassey
    it’s 25/04 nd im srating from today ;) wish me luck ^_^

    • DhiirahStrife

      how was it ? effective?

      • Vip Med

        i did stop cuz i got besy ” study ” -_-
        but i starting again n im on my 3rd week not big results but im feeling gd already ;)

      • Vip Med

        not that much i started another programme a harder one cuz i wanted i quick results .. gd luck to u

  • Mijs

    Those extra glasses of water, is that in addition to what you normally drink or what you should drink in a day? Lets say, you should drink 2 L water a day, do you have to drink on day one 2 L + 1 glass of water? Or what you normally drink (I drink way less than 2 litres of water) + 1 glass…

    • Laura

      What you normally drink + 1 glass of water :)

  • Bev

    Ok blonde question the blue numbers on each square are they the day number or the rep number?

    • Lindsey

      If you read the article it says those are the numbers of glasses of water to drink.

  • finngirl1
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  • Tabby

    many reps do i do? Does it go by the day number ?? Like on day thirty you do thirty reps ??

    • It says on the calendar

      • boogabooga1

        so does that mean 5 sets of 5 reps?

        • AlbertaRose94

          No. Day 1 is 3 exercises, each done 5 times, Day 2 is 3 exercises, each done 6 times. When you get to Day 7, do 3 exercise 10 times and add the 4th exercise done 5 times, you (or at least I stopped thinking it was easy, LOL!).

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  • Rima

    eeeeeep! I want to try tthis but i have a question: would it be okay if i do this challenge by itself or should i add another challenge to it? willl i see results if i do this by itself T^T stubborn belly fat is the worstttttt!

  • Michael Wilson

    Not sure where i came across this. But I decided to add it to my November goals (NOT that I expect “flat abs” by the end of it.)

    I’m not sure I’ve ever made a more strained “hrrrnnnggg” noise as that 5th roll-up.

    Got it all done though. *\o/*

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  • helga

    Ciao…Well I am ready to start this challenge and I would find it helpful if smn tells me what to do exactly…so does it work, or what happends if I make the max moves everyday . Grazie

  • its great

  • Jeanette

    Will it be fine to just do the max reps every day for thirty days?

    • Chocky

      I don’t think it’s the best idea – pretty sure you’ll overwork your muscles if you do the same exercises every day. Take rest days and try new exercises, maybe try doing some cardio as well?

  • Jen

    Will you get results faster if you do the workout multiple times per day?

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  • alondra

    hey i need help on how to get started i have been trying so hard on trying to eat healthy and do the 30 day challenge but i cant how do you guys do it

    • Sabrina

      Hi Alondra,
      What helps me is thinking in little step, always follow the calendar or the fitness plan you’re doing and if you feel like eating a little bit more or a nice meal every ow and then it’s not the end of the world.
      The results will be slow, sure, but they will come! And if you can, try not to blame yourself, I used to do that ad I felt awful, I try to just accept myself now.
      If I am not wrong, Cassey advices to have a buddy too.
      Good Luck

      • Brandy

        I use an app called lose it so i can track my calorie intake. The app also takes uouronfo like weight height n again to determine hiw many calories yiu need per day. You can eat what you want but you have to portion yourself. Today i start the 30 day challenge. First day was pretty easy for me!

    • AlbertaRose94

      What’s working for me is dividing it into lines. I tell myself it’s only five lines. I also change up the music I listen to while doing the exercises.

  • Sabrina

    Hello everyone,

    Just wanted to thank you Cassey so much! You’re my inspiration to become strong and healthier.
    I am doing the beginner calendar with this challenge and I already feel stronger, I am only on day 4!

    Keep up the amazing work!

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  • Anna

    I completed this challenge 2 months ago and it was great because my lower belly pooch disappeared and I had really flat abs. Now my belly pooch is back so should I start this challenge over again from the beginning? Any advice?

    • Maria

      If you dont keep up some sort of workout, then of course all your work will be undone. But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same. That said, the challenge is obviously the faster option. Don’t overdo it though, or you’ll just get fed up. X

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  • Hey guys! I just started working out today but i feel motivated to do this! I moved to Spain 2 days ago and the food is amazing! I living with a host family but I find it hardand a bit unkind to reject their food, but its not a 100% healthy. Are these workouts really working? Please give me some guidance!! <3

  • oksal

    could you explain in more detail about “5 times” ? im new :)

    • Jess

      …you do the move five times

  • Christine

    I started with day 30 of this and after I was done I didn’t feel anything in my abs. I thought that by the next day I would be really sore, but I continued the exercise routine adding 1 more rep a day for 7 days plus holding a plank for 2 min everyday. I am not making anymore progress and I am not sure what to do. Do I just have really strong abs or am I doing something wrong? Should I keep going with this for the 30 days adding an extra rep everyday?

    • Maria

      If you dont keep up some sort of workout, then of course all your work will be undone. But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same. That said, the challenge is obviously the faster option. Don’t overdo it though, or you’ll just get fed up. X

      • Maria

        Sorry, that was meant for another person. I’d say make sure you were doing the exercises right, and make sure you’re eating healthily (but still eating)

  • Lucy

    How many reps should I do

    • lucienne

      just look at the calender at each day

  • Lanie

    If I will do the 30 days abs challenge do I need to do some other cardio exercise? and how many times in a week of cardio if i will combine it in this challenge? thanks…

    • KB

      That depends. It doesn’t matter how hard you train your abs if you have fat lying on top. Cardio gets rid of that fat, but if you’re already thin with a low body fat percentage and/or have a fast metabolism it’s unlikely that you will need it. If you do have fat and want to do cardio, first decide what kind of cardio you’d like to do (steady state vs. HIIT). For steady state I’d recommend something like 5 times a week, but for HIIT I’d recommend no more than 4 times a week (every other day). If your HIIT workouts are under 12 minutes then feel free to do them more times a week.

      Also, keep in mind that you cannot spot reduce, so if you lose fat you will lose fat everywhere. Furthermore, if you gain more muscle it will be easier for your body to burn fat, and this is best done by working out your other muscle groups like your arms and your legs which cover much more area than your abs.

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  • shasha

    hai…how to use this calendar???for example day1 is 5 rool up…5 the mean is 5minutes or 5 times or 5 reps roll up…??please anybody help me…

    • anoushka

      it means 5 times :)

      • oksal

        could you explain in more detail about 5 times is it? im new :)

        • lucienne

          1 time= just up, and back (so 2 times= up, back, up, back. etc)

    • sam

      Hi Shasha! So for your example, the number 5 will be 5 reps, and each day the number of reps increases as you get stronger! After day 6, more exercises are added! The number beside those exercises are the number of reps as well :)

  • I have completed 26 days of the 30 day challenge but then took 4 days off. Should I continue to reach the 30 and will this impact my results.

  • I have completed 27 days of this challenge but then stopped for 4 days. Should I continue on for the 30 and will this change my results?

    • Gaby Serrano

      Have you seen results so far?? (:

  • elissa

    Hey I’m 15 and doing this abb challenge at the moment, I’m adverage size not skinny skinny and people are doubting it’s going to work, I’m on my 12th day. Am I suposed to be doing heaps of other excersise on top of this and eating very healthy for it to work?

    • kelly

      Abs are made in the gym (or on a yoga mat) but revealed in the kitchen! Even if your muscles get developed, you won’t be able to see them have a flat stomach if it’s hidden by fat. Be sure to count your calories and eat plenty of protein.

  • Hi there.. I did the routine for 15-days, it felt amazing! I fell ill thereafter and stopped the challenge.. qurdtion, where do I resume now, from day 1 onwards or continue where i had stopped? Hear from you soon. Thank you

    • Ashley

      Hi Daisy. I think it depends on how long you took a break from the workout. If it was just a few days, I think you can resume from where you left off. If it’s been, like, 4-5 weeks, you may want to start from closer to the beginning. Otherwise, your body won’t be used to the workout, and you may hurt yourself. Stay motivated! Hope you reach your goal!