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30-day AB Challenge – 2026
Who’s ready to hit the ground running this year?
Today I’m sharing my 30 day AB CHALLENGE which is free and I’m going to do the challenge right along with you guys on my personal Instagram profile POLE DISCO. Feel free to follow me and I’ll follow you back.
This challenge will help prepare for or improve your inverts, strengthen and improve your leg lines all while building a solid core, I call it an ab challenge, but it really targets your whole core. If you don’t have a pole I’ll provide alternatives at the bottom of this post.
This challenge can be added into your existing workout as each day will only take a few minutes to complete. You know me, rest days are included for you because, say it with me: “rest is just as important and training”!
If you like, tag me on your social media or share your posts in this thread right here! I’d love to see your progress and in the past some member have even done before and after photos.
Here’s the video with the demos of each exercise and tutorials for them. Yes, it’s free.
No home pole? I got you.
Leg lifts: Use a door frame for the pulling action, created by the upper body.
Roll ups: Use the bottom of a couch or anything that is very heavy, so it will not move when you roll up,
Knee tucks: Use The ab switch. Here’s a free example of the ab switch in this video at minute 1:11
Below is the calendar to help you plan and if you have questions, let me know!
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19 Replies
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I came here from Instagram (herefaux). Thank you so much!
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Hey, hey 👋 welcome
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I’m 9 weeks post partum, but I’ve been cleared by my obgyn to resume exercising. Any exercises in this challenge that I should avoid or modify?
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Hi 👋 welcome! If you did not have any abdominal separation, all of the exercise exercises should be OK but listen to your body. If you had abdominal separation, let me know and I’ll provide alternatives.
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I have some separation and there is some coning when I flex.
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Ok then I wouldn’t suggest doing this challenge yet, you can always try it later on but for now it’s wise to address the diastasis recti first.
Would you like some guidance on this?
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Yes! I’d love that. I’m eager to get back into pole, but I don’t want to make things worse. I had twins and a c section.
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Oh my gosh! Yes, please take it slow. Congrats on the little ones!!!!!!
I’m going to message you privately so we can keep an on going conversation about this.
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I’m joining late (flu), but I plan on starting tomorrow! I’ll probably move the rest days around so I can fit it all in. I really need some sort of accountability this month.<3
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Sweet! 🍭
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Friendly accountability check! It’s ok if you’re on a different day.
0:07
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I’m starting on day one today! I’ll finish a bit late, but that’s ok! 🙂
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Nice! 😊
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Here I am on day 9! Managed this even on days that I couldn’t get it in gear to practice.
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How’s every one doing so far? I took days off while my oldest son was visiting from Vegas. We did some beach time and paddle boarding. I’m planning on getting back to the challenge tomorrow.
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That’s good!
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I’m on Day 8, since I started late. So far it’s going well! I taught Sunday and actually worked the ab challenge into one of my classes so I could get it done. 😉
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Hehe clever 🥰
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Just checking in and reminding you to do your ab challenge. I skipped yesterday and probably today because we had some pretty crazy winds and one of my mirrors broke in the studio. I need to clean up the glass before I use the floor.
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