Why not gamify your workout for the next two weeks? In an effort to keep our fitness motivation rolling strong, we created a two-week ab challenge and want you to join us. You can start it at any point or whenever you’re ready to begin your 14-day exercise plan. To kick off the new series, we’re focusing on core-strengthening moves to sculpt your abs.
How it works:
It’s pretty straightforward—pick your start date and then complete each day’s challenge either in place of or in addition to your regular workout. Bonus points if you can convince a friend to participate with you. So without further ado, meet your two-week fitness program.
Week 1
Day 1:
The challenge: Perform heel tap crunches by touching your hand to your heel (alternating sides) for two full minutes.
Day 2:
The challenge: Each time you get up to use the bathroom, do 20 knee-to-elbows standing crunches. Might sound silly, but it’s an effective way to easily incorporate more exercise into your day.
Day 3:
The challenge: Before checking your phone in the morning, complete 10 roll downs while you’re still in bed. Keeping your legs together and straight, slowly stretch to fingers your toes while activating your core and rounding your back. While reaching your arms toward your toes, slowly roll up and continue. Completing this exercise in the a.m. will help wake you up and get your day off to a healthy start.
Day 4:
The challenge: Engage your core while you do a minute of high knee jumps. This a great way to tighten your abs and get your cardio in. Do this three different times throughout the day. You can complete it during your lunch break to get rid of the workday jitters and increase your heart rate.
Day 5:
The challenge: Two-minute scissor kicks (one set in the morning and one set in the evening).
Day 6:
The challenge: While on your back, perform two sets of 30 leg raises. Take it to the next level with the raise-and-hold move. Grab any household object you can hold between your feet (preferably round) and complete multiple reps without dropping it.
Day 7:
The challenge: This simple workout can be done while WFH. Begin by sitting in an upright position at the edge of your chair and feet firmly on the ground. While keeping your arms placed on your thighs, lean slightly back in the chair and then back to the original position. Make sure to keep your core activated throughout. Do this for 60 seconds once in the a.m. and again in the p.m.
Week 2:
Day 1:
The challenge: Each hour of the workday, do a 30-second plank. This can help give you energy throughout the day while sculpting your stomach.
Day 2:
The challenge: Glute bridges before bed. In addition to engaging your core and glutes, this workout is a great stretch for your abs. Complete 20 reps an hour before bed to help support better sleep and soothe sore muscles.
Day 3:
The challenge: This one is simple—do 100 crunches throughout the day. You can break them up however you’d like.
Day 4:
The challenge: Grab a partner and do (air) high-five sit-ups or reach-and-touch planks. Exercising with someone else can make your workout more enjoyable and keep you accountable. If you aren’t able to meet with a workout buddy, do it over FaceTime.
Day 5:
The challenge: Use ankle weights while sitting at your desk, around the house, or running errands. Only wear them for half of the day to avoid straining your muscles. Then perform simple movements like holding one foot off the floor while keeping it straight to help burn fat and tone your muscles. Do this for 30 seconds on each leg. If you don’t have ankle weights, you can get crafty and DIY them using household items like rice and a pair of old socks.
Day 6:
The challenge: Do bicycle crunches during commercial breaks while you’re watching your evening shows.
Day 7:
The challenge: Five sets of 30-second mountain climbers. This high-intensity workout is an effective way to wrap up the two-week program because the move burns fat and defines your muscles.
