How to get a flat stomach! Your fitness plan for Closer’s 30 Day Challenge: Week 1

Closer’s 30-day challenge workout is designed to help you tone up – fast. Here is your fitness plan for the first seven days.


by Fiona Day |
Published on

Devised with LA Fitness, the sessions are all designed to blast your abs. They are as short as 12 minutes and there’s plenty of variety, so you won’t get bored.

You can do the exercises at the home or in the gym – feel free to swap classes into the mix if you like. Don’t forget to warm up and cool down properly!

**Day 1 – 30 min core plan (see below)


**Day 2 – 12 minute workout (see below)


Day 3– 30 min core plan

**Day 4 – 12 minute workout **

**Day 5 – 20 mins brisk walk **

Day 6 – 12 minute workout

Day 7 – Rest

The Core Plan

Start with the first exercise in the list below, and do as many repetitions as you can in 30 seconds. Rest for five seconds, then do as many as you can in 20 seconds. Rest for five seconds and do as many as you can in 10 seconds. Repeat this for each exercise on the list, and do the whole circuit three times.

Twist Jumps


Stand with your feet together and point your toes to the left. Jump off the floor, twist at your waist and land with your feet pointing to the right.

Leg Extension

Lie on your back with your feet lifted off the floor, knees at 90 degrees. Extend one leg out as low to the floor as possible whilst keeping the lower back pressed into the floor, then bring back to start position and extend the other leg.

Wood Chops

Step 1
Step 2

Start with your feet slightly wider than hip width apart. Hold your hands together and lean over to one side, lowering your hands towards your left ankle. Stand up straight and, keeping your arms straight, rotate your body, lifting your hands up and over the opposite shoulder. Repeat, lowering your hands to your right ankle.

Mountain Climbers

Start in the plank position. Keeping your body in a straight line, bring one knee towards your elbow. Return to start position and change legs.

The 12-minute workout

30 secs burpees

A sure calorie burner, burpees help tone and get your heart rate up. Start in standing position, crouch down (remember to keep your back as straight as possible) and go into plank position one foot at a time. Bring your feet back into crouch position and back to standing. To take it to the next level, jump your feet out into plank position, and add an extra jump into the air with arms stretch above your head when back to standing.

**30 secs leg extensions **

Lie on your back, and stretch out each leg, alternating one at a time and stretching out until it's straight at the knee. Do this move slowly and gently for optimimal toning and to avoid injury.

30 secs split jumps

Stand with your left foot in front of right other, hip distance apart. Jump and switch your feet so your left foot is behind and your right foot is in front.

30 secs oblique twists

Sit down and lean slightly back, with a straight back and your legs slightly bent. Hold your hands together and twist from side to side. You should feel the muscles along the side of your stomach start to contract in this move.

30 secs high knees

Stand tall with a straight back. Kick your knees up as high as they can go, keeping your back straight throughout.

30 secs sit ups

Lie straight on your back with your arms by your sides. Pull your belly button in so your upper and lower back is flat on the floor to avoid injury. Slowly lift your chest upwards, pulling yourself to full sit up position. Keep your neck straight to avoid injury.

30 secs skipping rope jumps

Small jumps on the spot, and pretending as though your are swinging a skipping rope. This helps tone your arms and your calves.

30 secs plank

Hold a plank position, rest on your forearms with your hands just under your forehead. Stretch your feet out and make sure your legs and your back are in a straight line. Don't stick your bottom up in the air, pull it in to make a neat plank shape with your body.

**Repeat these three times **

Get in shape this New Year with the Closer 30-day Flat Tummy Challenge. Pick up every issue of Closer in January for your weekly diet and exercise plan.

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