30 Day Sit Up Challenge

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30 Day Sit Up Challenge


Take up the 30 Day Sit Up Challenge this month and tone up and boost your core muscles to the max to get you into perfect shape this summer!

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

Sit ups are the favourite for strengthening and building your core muscles. The 30 day sit up challenge will help you to tighten up and strengthen your core. You’ll have the abs you’ve always wanted. When you perform a sit up you work the rectus abdominis, external obliques, the tensor fasciae latae and the rectus femoris

The 30 day sit up challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge does look daunting when you see day 30 consists of 140 sit ups but if you complete it you will really see the difference. Your endurance will build day by day and 140 sit ups will be like a warm up!

You only have to do the amount of time shown on the sit up challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 280 sit ups by day 30)

Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

Benefits Of Sit Ups

Requires No Expensive Or Flashy Equipment

Don’t get tricked into the idea that your sit ups require special fitness equipment. Or into the idea they sit ups are subpar when it comes to working a six pack on your torso. In fact, in an exercise study which was commissioned by the American Council on Exercise, found that fancy workout gear does not have an advantage over the bog standard sit up or crunch. You can do the 30 day sit up challenge in the privacy and comfort of your own living room without having to visit a gym which is what makes a sit up one of our favourite exercises out there.

Works More Muscles for More Gains

Both the sit up and the crunch hit your abs hard and will help you to get a toned and ripped abdomen in time for your next visit to the beach or pool. But a sit up will go one step further. This is because they involve a greater range of movement and more lifting motion, a well performed sit up forces you to work not just your abdominal muscles, but also the connecting stabiliser muscles, such as your hip flexors and the muscles in your legs and chest. If you’re looking for a full body workout, sit ups may be a better option and may give you more bang for your buck. Additionally, because this exercise involves more muscles in your body, it may also help you burn more calories compared to crunches.

Boosts Your Overall Torso Health

While your eyes may be checking the mirror for six pack abs, sit-ups and other ab exercises strengthen underlying stabilizing muscles, such as your spinal erector muscles. Over time, sit ups increasing flexibility, a range of motion and strength for your core. This adds numerous health benefits to your workouts, such as improved posture, reduced risks of injury to your back and better stability and strength when you’re doing any type of movement, such as lifting or jumping. That’s the 30 day fitness challenge way.


If you are unsure how to perform a sit up follow our simple step by step guide.


Sit ups strengthen the underlying stabilising muscles, such as your spinal erector muscles. Over time sit ups increase both flexibilities, range of motion and strengthen your core. If you’re unsure on how to accurately perform a sit up then make sure your technique is perfect for the sit up challenge by following our how to guide.



30 day sit up challenge chart free download

30 Day Sit Up Challenge Routine

Day 1: 20 Sit Ups

Day 2: 25 Sit Ups

Day 3: 30 Sit Ups

Day 4: 35 Sit Ups


Day 6: 40 Sit Ups

Day 7: 45 Sit Ups

Day 8: 50 Sit Ups

Day 9: 55 Sit Ups

Day 10: REST DAY

Day 11: 60 Sit Ups

Day 12: 65 Sit Ups

Day 13: 70 Sit Ups

Day 14: 75 Sit Ups

Day 15: REST DAY

Day 16: 80 Sit Ups

Day 17: 85 Sit Ups

Day 18: 90 Sit Ups

Day 19: 95 Sit Ups

Day 20: REST DAY

Day 21: 100 Sit Ups

Day 22: 105 Sit Ups

Day 23: 110 Sit Ups

Day 24: 115 Sit Ups

Day 25: REST DAY

Day 26: 120 Sit Ups

Day 27: 125 Sit Ups

Day 28: 130 Sit Ups

Day 29: 135 Sit Ups

Day 30: 140 Sit Ups

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