30-Day Ab Challenge: Sculpt Your Core

Perform each exercise for the specified number of reps or time.  Rest as needed between exercises.  Focus on maintaining proper form throughout.  

Week 1 (Days 1-7):  Bodyweight Basics
Plank: Hold for 30 seconds.
Russian Twists: 20 reps (10 per side).
Bicycle Crunches: 20 reps (10 per side).
Leg Raises: 15 reps.
Mountain Climbers: 30 seconds.

Week 2 (Days 8-14): Adding Intensity
Side Planks: Hold each side for 20 seconds.
Toe Touches: 20 reps.
Reverse Crunches: 20 reps.
Flutter Kicks: 30 seconds.
High Plank Knee to Elbow: 15 reps (alternating sides).

Week 3 (Days 15-21): Introducing Weights
Weighted Russian Twists: 20 reps (10 per side).
Weighted Sit-Ups: 15 reps.
Weighted Leg Raises: 15 reps.
Weighted Bicycle Crunches: 20 reps (10 per side).
Plank with Shoulder Taps: 30 seconds.

Week 4 (Days 22-30): Advanced Moves
Dragon Flags (or Modified Leg Raises): 10 reps.
Hanging Leg Raises (if you have access to a pull-up bar): 10 reps.
V-Ups: 15 reps.
Windshield Wipers: 10 reps (5 per side).
Hollow Body Hold: Hold for 30 seconds.

Tips: Engage your core muscles during each exercise.  Breathe steadily and maintain control.  Modify as needed based on your fitness level.
Stay hydrated and fuel your body with nutritious food.  Remember, consistency and proper form are essential.