14-Day Abs Challenge

Home | Challenge | Beginner: 14 Days

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.

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Day 1

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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 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.

1. Mountain Climber: 1 set • :40.

2. Criss Cross Leg Raises: 1 set • :40.

3. Elbow to Knee Side Plank Crunches: 1 set • :40.

4. Elbow to Knee Side Plank Crunches: 1 set • :40.

5. Front Plank Toe Tap: 1 set • :40.

6. Front Plank with a Twist: 1 set • :40.

7. Front Plank with a Twist: 1 set • :40.

See the full workout in the Fitwill app.

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