I really love to train abs, but I know a lot of people don’t. While a lot of people insist you never need to train core in isolation, claiming that you can do enough by training with compound exercises, I personally am a fan of working on that core strength! It’s great for stability and improving form of other exercises like deadlifts or squats, it’s great for posture, and I just generally really like feeling the burn!
You can do loads of complex core stuff at the gym, but not everyone wants to go specifically to train core or to faff about with a tonne of equipment and weights, so this is designed to be a super easy 7 day challenge you can do at home! It also adds in a bit of cardio, as that’s the way to burn off the fat to reveal those abs you’re pumping up…
Please note, I’m not saying you can get visible abs in 7 days! Six packs are different for everyone and you need to have a very low body fat percentage for them to show and be very defined (and ab definition there to begin with!) Some people genetically show more than others even with a higher body fat percentage, so it really varies. This workout is to help define your abs and improve your core strength. But who knows? Keep working and you could achieve your #abgoals if that’s something you’re going for… but just remember, visible abs are by no means a measure of how fit or strong you are!
Day 1
Morning:
1 minute plank
20 crunches
20 commandos
20 weighted sit ups
20 leg raises
10 walkouts
Evening:
1 minute plank
Day 2
Morning:
1 minute 30 second plank
30 crunches
20 commandos
20 weighted sit ups
30 leg raises
10 walkouts
Evening:
2 minute plank
Day 3
Morning:
1 minute 30 second plank
50 bicycle crunches
25 jump squats
20 burpees
Evening:
2 minute plank
Day 4
Morning:
2 minute plank
60 bicycle crunches
30 jump squats
20 weighted sit-ups
20 leg raises
Evening:
2 minute plank
20 leg raises
100 skater jumps
Day 5
Morning:
2 minute plank
30 second side plank (each side)
100 bicycle crunches
Evening:
3 minute plank
20 hip dips in side plank (each side)
50 jump jacks
Day 6
Morning:
1 minute side plank (each side)
50 mountain climbers (1 rep is both legs)
50 diagonal mountain climbers
Evening:
4 minute plank
Day 7
5 minute plank… & take a bow!
And don’t forget to drink lots of water and think about healthy, balanced nutrition… aim to up your veggie intake as much as possible over the week!
Did you complete the 7 day ab challenge? Let me know! I’m going to be trying to do this more often for sure!
B xoxo
