28-Day Six Pack Abs Challenge
Home | Challenge | Beginner: 28 Days
Embark on a transformational journey with the 28-Day Six Pack Abs Challenge, designed specifically for beginners. This easy-to-follow home workout requires no equipment and targets all areas of your core to help you achieve those enviable six-pack abs. Commit to this daily routine for 28 days to see a noticeable improvement in your core strength and definition.
**Air Bike**: Lie flat on your back with your hands beside your ears. Lift your knees to form a 90-degree angle and start a pedaling motion in the air. As you do this, try to touch your right elbow to your left knee and your left elbow to your right knee. Aim to perform 3 sets of 15-20 reps.
**Alternate Leg Raises**: Lie on your back with your hands under your buttocks for support. Raise one leg to a 90-degree angle while keeping the other leg flat on the floor. Lower the raised leg slowly and switch sides. Perform 3 sets of 15 reps for each leg.
**Alternate Oblique Crunches**: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Bring your right shoulder towards your left knee while contracting your obliques, then switch sides. Continue alternating for 3 sets of 15-20 reps.
**Bent Legs Half Wipers**: Lie on your back with your arms out to the sides, feet off the ground, and knees bent at a 90-degree angle. Slowly rotate your knees to the right, then to the left, like a windshield wiper. Keep your shoulders flat on the ground. Aim for 3 sets of 10 reps on each side.
**Cocoons**: Lie flat on your back with your arms extended overhead and your legs straight. Simultaneously lift your legs and upper body towards each other while bringing your arms forward to hug your knees. Return to the starting position slowly. Perform 3 sets of 10-15 reps.
**Floor Crunches**: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, but avoid pulling on your neck. Contract your abs to lift your shoulders off the floor. Hold for a second, then lower back down. Complete 3 sets of 15-20 reps.
**Lying Leg Hip Raise On The Floor**: Lie on your back with your hands at your sides and legs straight. Lift your legs towards the ceiling while raising your hips off the floor. Slowly lower your hips and legs back to the starting position. Perform 3 sets of 10-15 reps.
Follow this structured plan consistently for 28 days, along with a balanced diet and adequate hydration, to move closer to your fitness goals. Remember to warm up before starting your workout and cool down afterward to prevent injury.
