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.


The Conversation (513)

Got some thoughts? Share them!

Leave a Reply

  • Neophyte says:

    I’m doing this one, the thigh slimming one, and beside that I’m doing 100 days of push-ups. I am already on day 9 today, I can see results on my abs, I think I lost around a cm! :) But my thighs are getting a bit bigger. I’m not going to worry yet since I’m with my period and that might make me feel a bit inflated. Looking forward to measuring myself next weekend! :) You can follow my progress if you want: http://neophytejournal.blogspot.no/

  • […] habit, but I need to make everything as easy as I can for myself. So I’m not going to do the Blogilates challenges, for example, though I’ve always tried to add them in before – because that’s […]

  • Freja Hyllekvist says:

    I know this is an old challenge now, but I am not sure i get it? Do i do 5 reps the first day or just 5 moves? And if it is reps then how many times do you do it each rep? Can anyone help

  • Starlight00001 says:

    With one cup do you mean 0,5 dl or 2,5 dl?

  • Arushee says:

    Hi. I am starting the challenge today. I wanted to know if the # mentioned are the only number of times the exercise is to be done or are we supposed to do sets of the exercise mentioned. Kindly help. 😊

  • lindaasante says:

    i never even knew this existed until now lol

  • Ella says:

    When it comes to water how much does the cup symbolise is it a litre or 500 ml??

  • Sophia Gomez says:

    I’m starting this today! I have also been doing the waist trainer challenge for a few days now. I’m a healthy weight but I have some stomach fat that I would like to get rid of before high school next year. I also want to become fitter so I don’t die in PE :)
    Anyway, I just want to thank you Cassey for being so inspirational, and cheerful, and for always brightening up my day, whether it’s through one of your delicious recipes, or through an awesome workout! I have tried, and failed several times to eat clean and workout regularly, but this time, I’m actually enjoying it and I think that I can see it through! Thanks again!

  • Kate says:

    Day 3 of the ab challenge and feeling great! For anyone who is thinking of starting this, DO IT. I can already feel myself getting stronger in my core. Day 1, the leg lifts were awful, Day 3 they weren’t as bad. I see results so quickly and am very excited and motivated to continue! Good luck popsters! Btw- Dont forget the water part. It is so important and if you dont like water, add some lemon or fruit!

  • Midushi Kochhar says:

    Hey! Just started with your amazing workout plan and I really enjoy it, Cassey! I wanted to ask if it is cool/ advisable to combine 30 days Abs & 30 days Arms Challenges together? Or will it become too hectic?

  • Yami says:

    Should I drink the water before or after?
    How many times and how many minutes do I have to do this on a day?

  • […] has so many different programs in timetable form, such as the beginners calendar and the flat abs challenge. These are a great way to begin your journey to a healthier […]

  • John Doe says:

    Would it be okay to do this and other challenges in the same month??

  • Ola says:

    It’s leg lift or double leg lift?

  • Ola says:

    It’s leg lift or double leg lift?

  • Maria Failli says:

    I’ll begin the challenge today ^-^

  • Imma says:

    I saw your Youtube account and was impressed with the vid tutorial of Plie Squats. It’s very entertaining as well as encouraging. <3 I'm currently starting the Thigh 30-day challenge, and I was wondering if I can do two 30-day challenge (Thigh Challenge and Abs Challenge) at the same time? Also for this challenge, what time period should I drink the water? Before, after or during the exercise? Thank you!

  • Julia says:

    How many times do I have to do this on a day? Only once? :)

  • Fei Florine says:

    Is it possible to continue the 5th step during the following month ? Because if I used to entertain my body with these exercices. Is it benefit to start it one month later ? Because I don’t want to start this challenge from the beginning, no more :( !

    • Caitlin says:

      If I’m gonna be honest, it probably wouldn’t be as effective since you weren’t consistent, if you really want to get the complete results I would do the whole thing consistently.

  • melissa says:

    Hi there Cassey!
    I am fitness blogger who is just starting out! I was wondering if I could link the 30-day flat abs challenge to my page. Love your stuff!

  • […] már nagyon sok embernek segített az áhított lapos has elérésében. A gyakorlatsorozatot a Blogilates.com fitness gurui dolgozták ki azzal a céllal, hogy megmutassák, kellő kitartással és […]

  • […] be familiar with Cassey Ho, the certified fitness instructor behind Blogilates, thanks to her fun 30-day challenges, YouTube videos, and ever-active Instagram. But this week the cheery trainer revealed the dark […]

  • […] be familiar with Cassey Ho, the certified fitness instructor behind Blogilates, thanks to her fun 30-day challenges, YouTube videos, and ever-active Instagram. But this week the cheery trainer revealed the dark side […]

  • Leah says:

    I really hope I get abs!?

  • Leah says:

    I’m actually a 9 year old doing this which is kinda weird.?

    • Jalencia says:

      Same here

    • Caitlin says:

      I think that’s cool, I’m 13, we might as well start our fitness journey now rather than later.

  • […] be familiar with Cassey Ho, the certified fitness instructor behind Blogilates, thanks to her fun 30-day challenges, YouTube videos, and ever-active Instagram. But this week the cheery trainer revealed the dark […]

  • Maria says:

    What do I do once I finish the challenge? Do I keep increasing my reps or do I keep the same amount to maintain the flat tummy?

  • Sara B says:

    Day 3 of this challenge and I am holding my own. Its tough but this baby belly has got to go.

  • […] 30 Day Flat Abs Challenge! – 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 … […]

  • Teresa Whitney says:

    Nine months after having my fourth baby, I started this challange. I gained 50 lbs during pregnancy, I had almost lost all 50. I didn’t look like I thought I should after losing the weight. I was still being asked if I was pregnant. I did the challenge and people started noticing and telling me how great I looked. Even my husband started to comment about the change, which is huge! Thank You!

  • Massy says:

    when she said to do for example five ankle reaches does that mean I go up and down just five times pls ans :)

  • wow says:

    does it really work and how many inches do you lose?please tell me thanks .

    • Adriana De Heß says:

      I’d recommend you to do The Complete 90 Day Challenge in the Food section, drink 1 liter of water for every 20 kgs you weigh. Follow the monthly calendar or the beginner’s calendar if you’re new to Blogilates. I’m losing an inch a week doing just The Complete 90 Day Challenge and the beginner’s calendar. I’ll add this challenge too to my routine and see how it goes. If you wanna lose those inches faster I’d recommend you to go out for a run before working your muscles and add weighs. Sleep 8 hours daily.

  • Heather DeLong says:

    i am in and just printed will post

  • Minnina10 says:

    I’ll finish this challenge in three days and I can see (and feel) an incredible difference (I should mention that I paired it with the waist training challenge, which works more or less the same area, so that probably helped too). I totally recommend it, especially to complete beginners because it builds gradually and you have time to adapt. My only suggestion is to be careful and execute the exercises well. Especially at the beginning when there are so few of them, take your time to really master the technique, that will make them much more effective and prevent injuries. Of course, some things will get better only with time (it took me a while before I could “peel” my back off the mat in the roll-ups) but try to take care of details from the beginning. Good luck guys! https://uploads.disquscdn.com/images/d22f07cd5d5b22e06d6959d6a7779213dbdedbd5f9ee2af7ec324540846ac208.jpg

  • person says:

    my abs are stronger then my dad’s (no need to braag) i can do five min. plank easily

  • Jessiiii says:

    This Challenge is incredible…. Today is Day 12 and i really can see a difference ????…good Job cassey

  • Tai says:

    This is simply amazing! <3

  • annette says:

    How can i get some beginners workout
    DVD for Pilates?

  • Megan says:

    I’m looking for advice please. I had a c section 12 weeks ago and was cleared for exercise at week 6. I wasn’t given any help from the doc who said no crunches but definitely start Pilate’s again. I made sure to tell her my exercise plans. I have a very small abdominal separation (!less than 3 fingers). I’m looking to the mommas on here. Are there exercises on here safe for me? What should I stay away from? Please help me I really Want to lose the weight. Also I was they didn’t cut any muscle but instead pulled it apart.

  • […] 30 Day Flat Abs Challenge […]

  • […] been doing the 30 Day Flat Ab Challenge to try and help tone up my tummy and rebuild the strength in my core following the pregnancy. […]

  • Eresa Lee says:

    How many are in a rep?

  • […] (adsbygoogle = window.adsbygoogle || []).push({}); Read more […]

  • ann says:

    i did this a while ago but well i was doing it i got super bloated to the point where i went to a doctor. i didn’t even realize how important the water thing was i already have like 8 cups of water a day so i thought i didn’t need it i never read the top. yikes don’t ignore the water guy you will regret it

  • Maddie D says:

    Hi, I was wondering after you finish this month what is the best way to keep up the same level of fitness, as I know you need consistency for a more permanent shift.
    Would you recommend repeating the number of the last day, or continue increasing reps daily?
    Thanks to anyone who helps me out :)

    • Khadz says:

      I would recommend increasing. Push yourself a little bit more everyday to increase your strength.

  • Vanessa says:

    I’ve started the first day today and I’m trying to cut out the bad foods from my diet, but living in a hispanic household with my grandma currently staying with us, it’s super hard trying to stay away from food (since she’s trying to spoon feed me rice and beans 24/7) But I’ll figure it out :P

  • Vip Med says:

    Hi yaay me im on my 3rd week 2nd day n im feeling soo gd
    yet to come wish me luck ^^