Progressive 28-Day Ab Challenge
Strengthen and tone your abs with progressive daily workouts.
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Challenges
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 15 | No weight |
| Rest for: 30 seconds | ||
Lying Straight Leg Raise strengthens the muscles of the upper thigh, and the quadriceps, without placing any stress on the knee joint.
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| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 10 | No weight |
| Rest for: 30 seconds | ||
A fundamental core-stability exercise holding a rigid body line on forearms or hands, strengthening the abs, shoulders, and deep stabilizers.
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| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 20.00secs |
Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 20 | No weight |
| Rest for: 30 seconds | ||
Reverse Crunch is a challenging core exercise that primarily targets your rectus abdominis. It's a simple and easy-to-do exercise that you can pick up in minutes and is great for beginners and fitness enthusiasts alike.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 15 | No weight |
| Rest for: 30 seconds | ||
A fundamental core-stability exercise holding a rigid body line on forearms or hands, strengthening the abs, shoulders, and deep stabilizers.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 30.00secs |
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 20 | No weight |
| Rest for: 30 seconds | ||
Lying Straight Leg Raise strengthens the muscles of the upper thigh, and the quadriceps, without placing any stress on the knee joint.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 15 | No weight |
| Rest for: 30 seconds | ||
A fundamental core-stability exercise holding a rigid body line on forearms or hands, strengthening the abs, shoulders, and deep stabilizers.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 30.00 |
Challenge Description
Structure:
6 workout days per week: Crunches, bicycle crunches, leg raises, and planks.
1 active recovery day per week: Light stretching, gentle core activation, and low-intensity cardio.
Progression:
Reps, sets, and plank times gradually increase.
Time Commitment:
~10–20 minutes per day.
Some tips and tricks for this challenge:
- Move slowly and controlled for all exercises.
- Keep core engaged—pull your belly button toward your spine.
- Breathe; don’t hold your breath during planks or raises.
- Modify leg raises (bend knees) if straight-leg version is too intense.
- Active recovery days help reduce soreness while keeping momentum.
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