ABS-olutely fAB-ulous: free 7 day core challenge

woman in white tank top
Photo by Jacob on Pexels.com

I really love to train abs, but I know a lot of people don’t. While a lot of people insist you never need to train core in isolation, claiming that you can do enough by training with compound exercises, I personally am a fan of working on that core strength! It’s great for stability and improving form of other exercises like deadlifts or squats, it’s great for posture, and I just generally really like feeling the burn!

You can do loads of complex core stuff at the gym, but not everyone wants to go specifically to train core or to faff about with a tonne of equipment and weights, so this is designed to be a super easy 7 day challenge you can do at home! It also adds in a bit of cardio, as that’s the way to burn off the fat to reveal those abs you’re pumping up…

Please note, I’m not saying you can get visible abs in 7 days! Six packs are different for everyone and you need to have a very low body fat percentage for them to show and be very defined (and ab definition there to begin with!) Some people genetically show more than others even with a higher body fat percentage, so it really varies. This workout is to help define your abs and improve your core strength. But who knows? Keep working and you could achieve your #abgoals if that’s something you’re going for… but just remember, visible abs are by no means a measure of how fit or strong you are!

Day 1

Morning:

1 minute plank

20 crunches

20 commandos

20 weighted sit ups

20 leg raises

10 walkouts

Evening:

1 minute plank

Day 2

Morning:

1 minute 30 second plank

30 crunches

20 commandos

20 weighted sit ups

30 leg raises

10 walkouts

Evening:

2 minute plank

Day 3

Morning:

1 minute 30 second plank

50 bicycle crunches

25 jump squats

20 burpees

Evening:

2 minute plank

Day 4

Morning:

2 minute plank

60 bicycle crunches

30 jump squats

20 weighted sit-ups

20 leg raises

Evening:

2 minute plank

20 leg raises

100 skater jumps

Day 5

Morning:

2 minute plank

30 second side plank (each side)

100 bicycle crunches

Evening:

3 minute plank

20 hip dips in side plank (each side)

50 jump jacks

Day 6

Morning:

1 minute side plank (each side)

50 mountain climbers (1 rep is both legs)

50 diagonal mountain climbers

Evening:

4 minute plank

Day 7

5 minute plank… & take a bow!

And don’t forget to drink lots of water and think about healthy, balanced nutrition… aim to up your veggie intake as much as possible over the week!

close up of salad in plate
Photo by Pixabay on Pexels.com

 

Did you complete the 7 day ab challenge? Let me know! I’m going to be trying to do this more often for sure!

B xoxo

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