Tone and Tighten

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30 Day Butt and Abs Workout Challenge

30 Day Butt and Abs Workout Challenge

April 6, 2020 |

 

A 30-day workout challenge designed specifically to tone and strengthen your butt and abs. Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner.

For the next 30 days, we will be doing these 4 moves to tighten up your butt and gut:

  1. Squats
  2. Crunches
  3. Lunges
  4. Planks


Don’t just come here for the workout plan
… I share a ton of really cool stuff on this site!

From great workouts and healthy recipes to fitness advice and injury rehabilitation – you’ll find everything you need progress towards your fitness goals.

Looking for a guide even more comprehensive than this one?
 
Introducing my all-new Mommy Tummy Fix program!


We all know that in order to tone the booty we need to do some exercise, but tightening the tummy? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • ​Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

CLICK HERE FOR MORE ABOUT THE Mommy Tummy Fix!

And now let’s get on with the challenge!
 

Be sure to subscribe to my YouTube channel where I share a new video like this one every single week!

HIT PLAY ON THE VIDEO BELOW FOR FULL VIDEO EXPLANATION AND EXERCISE DEMONSTRATION!

Seeing a change in your body doesn’t happen overnight – it takes time and effort.

For this 30 day challenge, we will start out slow and increase our reps as the month goes on.

These 4 moves (squats, lunges, crunches, and planks) are some of the most effective for targeting your butt and abdominals.

What you need: mat or a towel

How to do this challenge: Complete the assigned exercises for that day, taking 30-60 second breaks in between each move.

Proper form is key when it comes to doing this challenge. Refer to the instructions below to make sure you are doing each move the right way.


EXPLANATIONS OF EXERCISES IN THIS CHALLENGE
 
How to do a SQUAT
  • Start with your feet shoulder-width apart.
  • Keep your weight on your heels and sit your butt backwards as you bend your knees to 90 degrees.
  • You should keep your weight on your heels with your shoulders back and head up.
  • Keep your knees over your toes and drop down as low as you can go.
  • Your goal should be to drop low enough to get your thighs parallel to the ground.

 

How to do CRUNCHES 

ab crunch
  • Place your hands behind your head WITHOUT interlocking your fingers.
  • Tighten your abs by sucking your belly button towards your spine and then use your abs to lift your shoulder blade up off the floor.
  • Slowly lower to starting position.
 
How to do a LUNGE
 
  • Take a large step forward with your right foot.
  • Bend your right leg until your left knee just touches the floor (90 degree bend in your right knee).
  • Return to the starting position.
  • (Try to keep your knee over your toes, but you should never let it get in FRONT of your toes. Try to take a big enough step that ensures proper form.)

How to do a PLANK
 f
  • Lay on the ground with your elbows under your and your legs straight
  • Prop up into a plank position on your toes and elbows.
  • Try to keep your spine straight and core activated while up in a plank position.
  • There should be a straight line from your shoulders to your hips to your knees to your ankles. 
 
30-Day butt and abs workout challenge you can do from home! CLICK THE LINK FOR VIDEO INSTRUCTION OF EXERCISES! From Tone-and-Tighten.com

 

Make it happen,

Jared

 

Filed Under: Abs, At-Home Workout, Butt, Challenge, Fitness, For Moms, Strength Training, Workout, Workout Plan

Comments

  1. Terri says

    August 16, 2016 at 9:10 pm

    When I do the 30 day butt and gut work out do I add everyday together. Like when u did day 2 should I have also added day 3 to and combine them?

    • Jared says

      August 24, 2016 at 10:17 pm

      Hi Terri,
      For this challenge you simply do the exercises indicated for that day. No adding required!
      Thanks!
      Jared

  2. Ten says

    August 27, 2016 at 8:47 am

    On that day of workout, how many times do I repeat that workout for the day?

    • Jared says

      August 27, 2016 at 9:32 pm

      All you have to do is go through what is listed once. If you’re looking for something a lot more challenging you could do two sets on each day.
      Thanks Ten!
      Jared

  3. Vicky says

    September 18, 2016 at 4:03 pm

    What are the realistic results we should expect?

    • Jared says

      September 20, 2016 at 11:52 am

      Hi Vicky,
      When combined with a healthy diet and regular physical activity, this is a great way to add some consistent strength training at home. Stronger muscles = more muscle definition and higher metabolism = looking better, feeling better, and burning more fat at rest.
      Thanks!
      Jared

  4. suzi says

    September 19, 2016 at 9:14 am

    Are the number of lunges listed to be done per leg or is that the combined total? Thanks! 🙂

    • Jared says

      September 20, 2016 at 11:53 am

      Each leg!
      Thanks for asking, Suzi!
      Jared

  5. Narissa Medina says

    September 20, 2016 at 6:05 pm

    After completing the entire 30 day challenge should one repeat from the the start? Or should one rotate the last 2 days of the challenge only?

    • Jared says

      September 29, 2016 at 10:34 am

      Hi Narissa,
      Absolutely not! You’re not the same person you were 30 days ago; you should never go back to where you were! I would at least alternate days 29 and 30, but I would even try to progressively increase from here! Try to add more sets reps on progressive days and see how far you can take it!
      Jared

  6. Cristina says

    October 17, 2016 at 2:48 am

    It’s too easy for me! Even double. Could I do a 30 day of the last 2 days?

    • Jared says

      October 19, 2016 at 10:23 pm

      Hi Cristina – good for you for taking such good care of yourself that this is too simple a place to start! Double all the numbers and see how far you can take it! Thanks for writing!
      Jared

  7. A Jefferson says

    December 15, 2016 at 4:48 pm

    Is there a way that I can print the 30 day challengeto make a poster to hang in my exercise room?

    • Jared says

      December 21, 2016 at 7:04 am

      Hi A Jefferson,
      You could right click the image, select “Save As”, and save it to your computer. Then open the file and print if off from your PDF reader… in your printer settings you should be able to “zoom” to greater than 100% to enlarge it. Hope that helps!

  8. Suzanne says

    January 23, 2017 at 10:52 am

    Hi! I am on day 22 of the challenge- can you suggest a Work out or challenge for when I’m done! I don’t want to loose momentum! This one was great for me- quick and easy for a busy mom and saw results. I’d like something similar- please help!

    Thanks!

    • Jared says

      January 27, 2017 at 11:13 am

      Hi Suzanne!
      Here are some great follow-up options for when you complete this challenge…
      https://tone-and-tighten.com/2016/10/4-week-beginners-workout-plan-level-one.html
      https://tone-and-tighten.com/2016/09/30-day-arms-and-butt-workout-challenge.html
      Hope those help!
      Jared

  9. Sam says

    July 3, 2017 at 1:05 pm

    Wondering for the latter days when you’re doing loads of crunches etc…should that be split into sets, alternating between the two workouts with a rest period, or do you advise just blasting out one after the other. For example on day 25, should you just do 40 squats followed by 40 crunches, or would it be better to do say 10 of each, 30 sec rest, then 15 of each, 30 sec rest, then 15 more of each?

    • Jared says

      October 6, 2017 at 10:38 am

      Great question, Sam! It’s the volume of the exercise that matters, not the timing. You can break things up into sets as needed as long as you complete all the recommended reps. Thanks!

  10. Milica Tomic Jovanovic says

    June 12, 2018 at 2:57 am

    Hi! I just started on the challenge. However, lunges hurt my knees. Is there a way to minimize strain on the knee joint while doing lunges or is there a different exercise with the same effect I could do.
    Thanks!

    • Jared says

      June 26, 2018 at 7:57 am

      Pozdrav, Milica! Hvala na tvoje pitanje – oftentimes people do lunges incorrectly which results in knee pain. Check out this video to ensure proper performance: https://youtu.be/jhtrCCb6YUA. However even following these guidelines sometimes they will still be pnfl. In that case I’ve got some other workouts you can try instead. Javi se budes imala vise pitanja – sretno!

  11. Angel says

    February 2, 2019 at 11:18 am

    I am guy I am on day 5 and I feel i difference on my body is it possible? I am supper exited., thank you

    • Jared says

      February 15, 2019 at 7:26 am

      Great job, Angel! It’s absolutely possible. I look forward to hearing how the full 30 days goes for you!

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