Written by Abrar Khan

The 30-Day Abs Challenge Part 1

Equipment: No Equipment Needed Instructions: Do one exercise each day, except on your mindfulness rest day. For each exercise, you'll work for 30 seconds then take a 30 second rest. Continue for five rounds, or five to 7.5 minutes total.

Kneeling Pushup

Repeat for 30 seconds , then rest for 30. Continue for 5 minutes total.

1

Static Deadbug

Engage core and hold for 30 seconds, then rest for 30. Continue for 5 minutes total.

2

Plank Knee Cross Pulls

Repeat for 30 seconds, then rest for 30. Continue for 5 minutes total.

3

Thigh-Supported Rockies

4

Side Plank Elbow Twist

Repeat for 30 seconds, then immediately switch sides. Rest for 40 seconds. Continue for 7.5 minutes total.

5

Cat Cow

Hold for five seconds. That's one rep. Repeat for 30 seconds, then rest for 30.

6

Plank Hold Opposite Knee Drop

Repeat for 30 seconds, then rest for 30. Continue for 5 minutes total.

7

Supine Hip Lift

Repeat for 30 seconds, then rest for 30. Continue for 5 minutes total.

8

Bear Plank Shoulder Taps

Repeat for 30 seconds, then rest for 30. Continue for 5 minutes total.

9

Quadruped Bird Dog

Repeat for 30 seconds, then rest for 30. Continue for 5 minutes total.

10