Abs may be the most important part of the body. They’re not only essential for good posture and mobility, but they also define how your body looks and feels at a moment’s glance. Since abs are so crucial, you’ll feel more comfortable and confident if you spend some time building, sculpting, and strengthening them. Our 30-Day All Pain & Gain Ab Challenge is designed to push your body to the limit until every part of your midsection is burning from pain (and joy). There’s nothing like a little bit of muscle burning to let you know you’re getting closer to your goal!

To get the midsection you want, it’s important to hit three areas in the abs: lower, upper, and obliques. Unlike most challenges, this all pain & gain ab challenge will get your muscles burning to a new level, not to mention you won’t be able to finish your rounds without rest. Undoubtedly, you’ll still commit! The bar has been set to push your determination and your body to the limit. Meanwhile, you’ll significantly force change through muscle growth and fast cardio work that burns fat. Get ready to say hello to the new you!

What You’ll Need: A yoga mat or soft surface and an interval timer (available on most phones)

What to Do: Follow the workouts according to your fitness level as outlined below. There are also instructional videos included below the challenge.

Beginner Challenge: Perform each exercise for 30 seconds with no rest in between. Perform four rounds, resting for 30 seconds in between each round.

Intermediate Challenge: Perform each exercise for 45 seconds with no rest in between. Perform four rounds, resting for 30 seconds in between each round.

Advanced Challenge: Perform each exercise for 45 seconds with no rest in between. Perform five rounds, resting for 30 seconds in between each round.

Day 1: Leg Lifts, Jumping Jacks, Scissor Kick
Day 2: Scissor Kick, Plank Knee to Elbow, Alternating Toe Touch
Rest Day 3
Day 4: Plank Knee to Elbow, Alternating Toe Touch, Toe Touch
Day 5: Jumping Jacks, Leg Lifts, Scissor Kick
Rest Day 6
Day 7: Leg Lifts, Scissor Kick, Plank Knee to Elbow, Alternating Toe Touch, Jumping Jacks, Toe Touch

Of course, exercise is only half the battle. Pair the All Pain & Gain Ab Challenge with our 21-Day Flat Belly Meal Plan to guarantee the best results!

Day 8: Plank Knee to Elbow, Toe Touch, Plank Knee to Elbow
Day 9: Toe Touch, Alternating Toe Touch, Toe Touch
Rest Day 10
Day 11: Toe Touch, Leg Lifts, Scissor Kick, Jumping Jacks, Plank Knee to Elbow, Alternating Toe Touch
Rest Day 12
Day 13: Jumping Jacks, Scissor Kick, Jumping Jacks, Scissor Kick (no rest)
Day 14: Leg Lifts, Leg Lifts, Leg Lifts

You’ve completed two weeks and it’s time to up the ante. If you’re a beginner or intermediate, bump yourself up one level. If you’re advanced, don’t rest in between rounds.

Day 15: Plank Knee to Elbow, Toe Touch, Toe Touch
Day 16: Leg Lifts, Jumping Jacks, Leg Lifts
Rest Day 17
Day 18: Plank Knee to Elbow, Jumping Jacks, Jumping Jacks
Day 19: Jumping Jacks, Jumping Jacks, Jumping Jacks
Rest Day 20
Day 21: Toe Touch, Scissor Kicks, Scissor Kicks, Scissor Kicks

Treat your body to some tasty and fat-burning snacks from this list of the  21 Best Snacks to Help You Get a Flat Belly.

Day 22: Alternating Toe Touch, Leg Lifts, Scissor Kicks
Day 23: Toe Touch, Toe Touch, Toe Touch
Rest Day 24
Day 25: Scissor Kick, Plank Knee to Elbow, Alternating Toe Touch
Day 26: Toe Touch, Leg Lifts, Scissor Kicks
Rest Day 27
Day 28: Toe Touch, Scissor Kicks
Day 29: Toe Touch, Toe Touch, Toe Touch
Last Day: Leg Lifts, Scissor Kick, Plank Knee to Elbow, Alternating Toe Touch, Jumping Jacks, Toe Touch