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.

    #Exercise / Sets
    1Mountain Climber1 set • :40.
    Mountain Climber
    2Criss Cross Leg Raises1 set • :40.
    Criss Cross Leg Raises
    3Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    4Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    5Front Plank Toe Tap1 set • :40.
    Front Plank Toe Tap
    6Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
    7Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
  • 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.

    #Exercise / Sets
    1Mountain Climber1 set • :40.
    Mountain Climber
    2Criss Cross Leg Raises1 set • :40.
    Criss Cross Leg Raises
    3Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    4Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    5Front Plank Toe Tap1 set • :40.
    Front Plank Toe Tap
    6Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
    7Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
  • 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.

    #Exercise / Sets
    1Mountain Climber1 set • :40.
    Mountain Climber
    2Criss Cross Leg Raises1 set • :40.
    Criss Cross Leg Raises
    3Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    4Elbow to Knee Side Plank Crunches1 set • :40.
    Elbow to Knee Side Plank Crunches
    5Front Plank Toe Tap1 set • :40.
    Front Plank Toe Tap
    6Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
    7Front Plank with a Twist1 set • :40.
    Front Plank with a Twist
See the full workout in the Fitwill app.
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