28 Day Abs Challenge

Home | Challenge | Beginner: 28 Days

Looking to sculpt and strengthen your core? Join our 28 Day Abs Challenge designed for beginners to be done at home. This program consists of a series of abdominal exercises, including Cross Body Crunch, Floor Crunches, and Flutter Kicks. These exercises target the rectus abdominis, obliques, and transverse abdominis to help you achieve a stronger and more defined midsection. By consistently following this program, you can expect to see improvements in core strength, stability, and muscle tone. Remember to pair this challenge with a balanced diet to maximize your results. Get ready to take your abdominal workout to the next level and start your journey toward a stronger core!

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Day 1

This workout focuses on strengthening your core muscles to improve stability, posture, and overall strength. Start with flutter kicks, a dynamic exercise that engages the lower abs and hip flexors. Follow this with floor crunches to target the upper abs, and then move on to cross body crunches to engage the obliques and improve overall core definition. Perform each exercise with proper form and control for the best results. Incorporating this core workout into your routine will help you build a strong and stable core, supporting your overall fitness and everyday activities.

1. Flutter Kicks: 2 sets • 10 reps

2. Floor Crunches: 2 sets • 10 reps

3. Cross Body Crunch: 2 sets • 5 reps

Day 2

This abs-focused workout is designed to target and strengthen your core muscles. The session consists of flutter kicks, floor crunches, and cross body crunches. Start with flutter kicks, a great exercise to engage your lower abs and hip flexors. Lie on your back with your legs extended and lift them a few inches off the ground. Perform a fluttering motion with your legs, keeping your core engaged and maintaining a steady breathing rhythm. Next, move onto floor crunches to work your upper and lower abs. Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground by engaging your abs, and then slowly lower back down. Finally, incorporate cross body crunches into your routine to target your obliques and improve overall core stability. Lie on your back, lift your shoulders off the ground, and bring your right elbow towards your left knee, then alternate. Remember to maintain proper form throughout each exercise and focus on controlled movements to maximize the effectiveness of the workout.

1. Flutter Kicks: 2 sets • 12 reps

2. Floor Crunches: 2 sets • 12 reps

3. Cross Body Crunch: 2 sets • 6 reps

Day 3

This core-focused workout is designed to strengthen and sculpt your abdominal muscles. The first superset includes flutter kicks and floor crunches, targeting the upper and lower abs. Flutter kicks engage the lower abs while floor crunches focus on the upper abs, providing a comprehensive core workout. The second superset consists of cross body crunches, which effectively engage the obliques, enhancing core stability and definition. Performing 2 sets of 14 reps for flutter kicks and floor crunches, and 2 sets of 7 reps for cross body crunches will challenge your core and elevate your fitness level. Remember to maintain proper form and engage your core throughout each exercise to maximize the effectiveness of this workout.

1. Flutter Kicks: 2 sets • 14 reps

2. Floor Crunches: 2 sets • 14 reps

3. Cross Body Crunch: 2 sets • 7 reps

Day 4

Get ready to sculpt your abs with this effective 3-exercise workout. Begin with flutter kicks, a superb exercise for targeting those lower abs while also engaging the hip flexors. Transition smoothly into floor crunches, which will work your upper abs and help define your midsection. To wrap up this ab-blitzing routine, perform cross body crunches, a movement known for its ability to target the obliques and enhance core stability. Be sure to maintain proper form throughout each exercise to maximize their impact. Always engage your core, and remember to breathe steadily. By following this routine consistently, you'll be well on your way to achieving stronger and more toned abs.

1. Flutter Kicks: 2 sets • 16 reps

2. Floor Crunches: 2 sets • 16 reps

3. Cross Body Crunch: 2 sets • 8 reps

Day 5

Get ready to target your core muscles with this intense workout. Start with flutter kicks, a great exercise for strengthening your lower abs and improving overall core stability. With 2 sets of 18 reps, you'll feel the burn as you work towards a stronger core. Follow it up with floor crunches to really engage your abdominal muscles. 2 sets of 18 reps will have your abs firing! Finish off with cross body crunches to work on the obliques and complete the core burn. Remember to engage your core throughout each exercise and focus on controlled movements for maximum benefit. Keep a steady pace and focus on your form to really feel the impact on your abdominal muscles. Stay consistent with this workout and you'll be on your way to a stronger, more defined core.

1. Flutter Kicks: 2 sets • 18 reps

2. Floor Crunches: 2 sets • 18 reps

3. Cross Body Crunch: 2 sets • 9 reps

Day 6

Get ready to sculpt your abs with this effective ab workout routine. The flutter kicks target your lower abs, helping to strengthen and tone this trouble area. Flutter kicks also engage your hip flexors, giving you a well-rounded core workout. Follow this up with floor crunches, which work on both your upper and lower abs, giving you a complete ab workout. Finish off the routine with cross body crunches, which targets your obliques, helping you achieve a toned and defined waistline.

This workout consists of two supersets. The first superset includes flutter kicks and floor crunches. You'll perform 2 sets of 20 reps for each exercise in this superset. The second superset involves performing cross body crunches for 2 sets of 10 reps. Make sure to maintain proper form and control your movements throughout each exercise for maximum effectiveness and to prevent injury. Remember to engage your core throughout each movement to optimize your results.

1. Flutter Kicks: 2 sets • 20 reps

2. Floor Crunches: 2 sets • 20 reps

3. Cross Body Crunch: 2 sets • 10 reps

Day 7

Get ready to challenge your core with this targeted ab workout. Start with 2 sets of flutter kicks, performing 22 reps each set. Flutter kicks are an excellent way to engage your lower abs and build core strength. Follow this up with 2 sets of floor crunches, also targeting the upper and lower abs with 22 reps per set. For the final exercise, incorporate cross body crunches into your routine with 2 sets of 11 reps. This exercise activates the obliques, helping to define and tone your midsection. Remember to engage your core throughout each exercise and focus on controlled movements for optimal results. With dedication and consistency, this core workout will help you build a strong and defined midsection.

1. Flutter Kicks: 2 sets • 22 reps

2. Floor Crunches: 2 sets • 22 reps

3. Cross Body Crunch: 2 sets • 11 reps

See the full workout in the Fitwill app.

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