The 14-Day Abs Challenge is designed to help you sculpt and strengthen your core in just two weeks. This beginner-friendly at-home workout includes exercises like Criss Cross Leg Raises, Elbow to Knee Side Plank Crunches, Front Plank Toe Tap, Front Plank with a Twist, and Mountain Climbers. By targeting different areas of your abdominal muscles, this challenge will help you achieve visible results and build core strength. Along with the workout, make sure to maintain a balanced diet and stay hydrated for optimal results.
This core workout consists of 7 exercises aimed at strengthening your midsection and improving overall stability. The session begins with mountain climbers, working to engage your entire core while also providing a cardio element. Next, the criss cross leg raises specifically target the lower abdominal muscles, helping to tighten and tone. Moving on to elbow to knee side plank crunches, you'll engage your obliques and transverse abdominis for a well-rounded core workout. This exercise is followed by front plank toe taps and front planks with a twist to challenge your core stability and balance. Completing all 7 exercises in a single set with 40 seconds each provides an efficient and effective workout that can easily be incorporated into a daily fitness routine. By consistently performing this routine, you'll notice improvements in both core strength and overall stability, crucial for various activities and exercises.
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Exercise / Sets
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1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 2
Get ready for a challenging core workout that will push your limits and strengthen your midsection. This high-intensity routine includes mountain climbers, criss cross leg raises, elbow to knee side plank crunches, front plank toe taps, and front plank twists. During the mountain climbers, focus on maintaining a strong plank position while driving your knees toward your chest. The criss cross leg raises target the lower abs, while the elbow to knee side plank crunches engage the obliques for a complete core workout. The front plank exercises provide an isometric challenge for the entire core, helping to improve stability and endurance. With consistent practice, this routine will enhance your core strength and stability, supporting overall athletic performance and minimizing the risk of injury.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 3
Get ready for an intense core workout that will push your limits and elevate your fitness game. This workout involves a series of challenging exercises aimed at strengthening and sculpting your core muscles. You will start with mountain climbers to engage your entire core and get your heart pumping. Followed by criss-cross leg raises to target the lower abs and obliques. The workout continues with elbow to knee side plank crunches, an effective move for targeting the obliques and developing core stability. After completing those, you will finish the workout with front plank variations to work on your endurance and overall core strength.
The key to this workout is to maintain proper form throughout each exercise. Focus on engaging your core muscles and breathing steadily as you perform the movements. Keep your movements controlled and deliberate to maximize the effectiveness of each exercise. Remember to listen to your body and take breaks as needed, especially if you are new to these movements. With dedication and consistency, this core workout will help you build a stronger and more defined midsection while improving your overall functional strength.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 4
Get ready for an intense bodyweight workout that will help you burn calories and strengthen your core. This routine includes a series of exercises designed to challenge your abdominal muscles and improve overall endurance. Starting with mountain climbers, you'll engage your entire body as you move through a high-intensity cardio exercise. Next, criss cross leg raises target your lower abs, providing a powerful contraction with each repetition.
Move on to elbow to knee side plank crunches, a challenging exercise that engages the obliques and requires strong stability. By focusing on controlled movements, you can maximize the impact of this exercise. Following this, the front plank toe tap allows you to further engage your core while incorporating a dynamic leg movement, giving an extra challenge to your stability and balance.
Finish off with the front plank with a twist, a move that targets the entire core and also engages the muscles of the shoulders and back. This exercise will help you develop a solid foundation, crucial for overall strength and stability. Whether you're a beginner or an experienced fitness enthusiast, this bodyweight workout will push your limits and bring you closer to your fitness goals.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 5
Get ready for an intense core and cardio workout that will leave you feeling stronger and more resilient. This routine includes a series of exercises designed to target your abdominal muscles and improve your overall endurance. Start with mountain climbers, a dynamic move that engages your core and elevates your heart rate. Transition into criss cross leg raises to further challenge your lower abs. Next, incorporate elbow to knee side plank crunches to work your obliques and improve stability. The front plank toe tap is another great exercise for building core strength and enhancing coordination. Finally, finish strong with front plank with a twist, targeting your entire core and improving rotational stability. By performing each exercise for 40 seconds, you'll boost your cardiovascular endurance while sculpting a more defined midsection. The combination of these exercises will help you develop a strong and resilient core, essential for overall fitness and daily activities.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 6
This intense core workout consists of 7 exercises designed to strengthen and sculpt your abdominal muscles. The workout begins with mountain climbers, a dynamic full-body exercise that engages your core, shoulders, and legs. Next, you'll perform criss cross leg raises to target your lower abs and obliques, followed by elbow to knee side plank crunches which focus on the obliques and the entire core. The workout also includes front plank variations to engage the deep core muscles and improve overall stability.
To maximize the effectiveness of this workout, aim to perform each exercise for a duration of 40 seconds with minimal rest in between. The high intensity and continuous movement will challenge your core muscles and elevate your heart rate, providing both strength and cardio benefits.
Consistency and proper form are key to reaping the benefits of this workout. Be sure to engage your core throughout each exercise and focus on controlled, deliberate movements. As with any exercise regimen, it's important to listen to your body and modify movements as needed to avoid injury and ensure a safe and effective workout experience.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 7
Get ready for an intense core-focused workout that will challenge your strength and endurance. This workout consists of several effective exercises that target different muscle groups in your core. Starting with mountain climbers, you'll engage your entire core while also getting your heart rate up. Following this, criss cross leg raises will work your lower abs and obliques. Then, elbow to knee side plank crunches will further engage your obliques and entire core. The workout finishes off with front planks, including toe taps and twists, which will truly test your core strength and stability. By incorporating these exercises into your routine, you'll be well on your way to achieving a stronger and more defined core.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 8
Get ready for an intense full-body workout designed to build endurance and strength. This workout includes a series of exercises that target multiple muscle groups simultaneously, making it a highly efficient routine. Starting with mountain climbers to elevate your heart rate, followed by criss cross leg raises for core engagement, the workout then progresses to elbow to knee side plank crunches for oblique and arm strength. These moves are paired with front plank exercises, engaging the core, shoulders, and lower body. The routine's short duration of high-intensity exercises challenges your stamina while maximizing calorie burn. Add this workout to your routine for a challenging total-body workout that will leave you feeling strong and accomplished.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 9
This intense core workout is designed to target multiple muscle groups in your midsection. The workout includes a mix of mountain climbers, criss cross leg raises, elbow to knee side plank crunches, front plank toe taps, and front planks with a twist. This combination of exercises engages your abs, obliques, and lower back, helping to strengthen and tone your core. Performing these exercises with proper form and control can help improve your overall core stability and enhance functional movement.
The workout begins with mountain climbers, an effective exercise that targets the core, shoulders, and legs. This high-intensity move helps to boost your heart rate while engaging the abdominal muscles. Following this, the criss cross leg raises work the upper and lower abs, enhancing muscle engagement and promoting stability in the core. The elbow to knee side plank crunches further intensify the workout by targeting the obliques and the entire core, aiding in sculpting a well-defined midsection.
The front plank toe taps and front planks with a twist challenge your core strength and stability. These exercises are excellent for targeting the deep core muscles and building overall endurance. When engaging in this workout, it is vital to maintain proper form, control, and breathing techniques. Consistent performance of this routine can lead to improved core strength, stability, and muscular endurance.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 10
This high-intensity ab workout is designed to challenge and strengthen your core muscles. The workout starts with mountain climbers, a dynamic exercise that targets the entire body, especially the abs and shoulders. Next, you'll move on to criss-cross leg raises, which engage the lower abs and obliques, promoting a toned midsection. Then, elbow to knee side plank crunches are incorporated to further work the obliques, helping to sculpt and define your waistline. Front plank toe taps and front plank with a twist exercises are included to engage the deep-lying core muscles and improve overall stability. These exercises are essential for developing a strong and aesthetic midsection. With focused effort and dedication, this workout can help you achieve a well-defined and sturdy core for optimal performance and aesthetics.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 11
This high-intensity workout is designed to target all major muscle groups, building strength, endurance, and boosting overall fitness. The first superset includes mountain climbers, criss cross leg raises, and elbow to knee side plank crunches aimed at engaging the core, obliques, and lower body. These exercises require controlled, deliberate movements to ensure maximal muscle activation and efficiency.
The second superset includes front plank toe taps and front planks with a twist, which focus on enhancing core strength, stability, and agility. These exercises engage the entire core, including the transverse abdominis, rectus abdominis, and obliques while also incorporating the shoulders, chest, and back to support the body in the plank position.
Throughout this workout, it's crucial to maintain proper form and alignment to prevent injury and maximize results. Engage the core, keep the spine neutral, and breathe steadily. Remember to warm up before starting, and after the workout, ensure to cool down and stretch to aid muscle recovery and flexibility. As with any new exercise regimen, it's advisable to consult with a fitness professional or health practitioner, especially if you have any underlying health concerns or injuries.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 12
Get ready for an intense core workout with this routine that will challenge your entire midsection. This workout includes a series of exercises designed to target your core muscles from various angles. Starting with mountain climbers to engage your entire core and elevate your heart rate, followed by criss cross leg raises to hit your lower abs. The elbow to knee side plank crunches will engage your obliques and strengthen the entire side of your body. The Front Plank Toe Tap will also engage your entire body while focusing on your core and stability, and finishing with the Front Plank with a Twist to work on your rotational strength. You'll perform each exercise for 40 seconds to really feel the burn. This workout is perfect for anyone looking to build a strong and stable midsection.
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Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 13
Get ready to feel the burn with this high-intensity full-body workout. The workout begins with mountain climbers, a dynamic exercise that engages the core, arms, and legs while getting your heart rate up. Following this, you will move onto criss-cross leg raises, targeting the lower abs and obliques for a strong and defined core. The session then progresses to elbow to knee side plank crunches, an intense move that works the obliques and helps to build a strong, stable core. Following the side plank crunches, front plank toe taps provide a challenging exercise that targets the entire core and helps to improve balance and stability. The workout finishes off with front plank with a twist, an exercise that engages the entire core and obliques for a strong and sculpted midsection.
#
Exercise / Sets
Image
1
Mountain Climber1 set • :40.
2
Criss Cross Leg Raises1 set • :40.
3
Elbow to Knee Side Plank Crunches1 set • :40.
4
Elbow to Knee Side Plank Crunches1 set • :40.
5
Front Plank Toe Tap (male)1 set • :40.
6
Front Plank with a Twist1 set • :40.
7
Front Plank with a Twist1 set • :40.
Day 14
Get ready to challenge your core and build overall stability with this powerful bodyweight workout. The routine includes a series of exercises designed to target different areas of the core. Start with mountain climbers to engage your entire core while also giving your heart rate a boost. Follow it up with criss cross leg raises to focus on the lower abdominal muscles. Next, perform elbow to knee side plank crunches to strengthen your obliques and work on overall core stability. Complete the set with front plank exercises to strengthen your entire core. Remember to maintain proper form and engage your core throughout the entire routine. Incorporate this workout into your fitness regimen and feel the difference in your core strength and stability.
